🧮 Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 🧮
hicim705
Posts: 6,107 Member
🧮 Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 🧮
🗬In thinking about pre-challenge activities for the 2025 Winter 5% Challenge, the goal was to present these activities in some order that might make sense. In the last activity we discussed meal planning. Anytime you think of a healthy lifestyle there are two things that are usually mentioned, healthy eating and exercise/movement. Since healthy eating was already mentioned, this activity will be highlighting the importance of exercise as you plan YOUR journey.🗭
🤔❔We started researching by asking Google:
‘'What is the best exercise plan for a healthy lifestyle at any age?'
When we researched this subject earlier in 2024, here is the first answer that was received:
Q: Which exercise is best for a healthy life?
A: A combination of aerobic (walking, swimming) and strength training (weights) is best. Walking is one of the easiest activities to start. You don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day.
When researching this subject for the 2024 Autumn/Fall 5% Challenge, the question was asked a little differently. The query said:
Q: What is the best exercise program for someone at any age? The first answer that was found:
A: "A complete exercise program for all adults includes aerobic activity three to five days per week, muscle-strengthening activity two to three days per week, and flexibility exercises two to three days per week (or for greatest flexibility gains, daily)," says Barbara Bushman, Ph.
In preparation for the 2025 Winter 5% Challenge, we thought we should ask the question again to check for any updates . . .
Q: What is the best exercise program for someone at any age?
A: “The best exercise program for someone at any age is one that incorporates a combination of walking, strength training (using bodyweight or light weights), and flexibility exercises like yoga or stretching, as these can be easily adapted to different fitness levels and are accessible to most people regardless of age.”
Although these answers are all slightly different, essentially they all talk about the importance of movement.
🔍Further investigation/research uncovered an article from the Centers for Disease Control and Prevention and this article has guidelines, no matter what age you are. The name of the article: ‘What You Can Do to Meet Physical Activity Recommendations?’
Here is the link:
https://www.cdc.gov/physical-activity-basics/guidelines/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/age-chart.html
NOTE: This article discusses various activities/recommendations for anyone at any age.
📼There are endless videos (many of them are free) on sites like YouTube that deal with almost any type of exercise/physical activity that you can think of from ‘Chair Exercises’ to get you going to 'Couch to 5K’ and beyond (and everything in-between)!
Remember, a healthy lifestyle (like almost anything else in life) must have balance. The only one that knows your body is you. The only one that knows how you are feeling is you.
If you are not used to exercise and don't know where to begin - how about just getting up and walking around the house? Once you are comfortable doing that, perhaps walk around outside of your house, down the driveway, to the mailbox, down the block. No matter what you do, getting up to move will be so good for your body and it will help you feel accomplished once you are done.
In addition to planning your personal exercise plan, why don't you take a look for your sneakers/tennis shoes/kicks/ or running shoes (whatever you call them)? Are they in good shape? Do they need to be replaced so you will be comfortable when walking/moving? Do you have a water bottle handy? Do you own a step tracker? Do you use it? If you like to go outside to walk, especially now that Winter is on the horizon - do you have the appropriate outerwear that will ensure you aren't too hot/too cold?
> > > > Of course, any and all of these recommendations NEVER EVER supersede recommendations from your healthcare provider. We are all individuals and are all at different stages of life (and health) which sometimes dictate what we can and can't physically do. If you are under a physician's care and are unable to exercise or you must limit your exercise to accommodate your specific needs, there is absolutely no reason why you shouldn't continue following your doctor's orders! < < < <
📓 Your assignment:
Your assignment: Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 📓
Your assignment: Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 📓
❔❓🤔 What exercise plan will YOU follow for YOUR healthy lifestyle journey? Think of what you can easily commit to in a day and commit to that. For a few days a week, consider doing ‘just a little more’ if you can to challenge yourself. 🤔❓❔
Feel free to add your comments to this thread outlining your exercise plan for a successful 2025 Winter 5% Challenge (if you blog, you may add the link to your blog here or you may simply wish to copy/paste your writing here - or do both!), but please consider sharing!!
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PLEASE NOTE: The Seasonal 5% Challenge Teams are very active. You will be expected to participate to the best of your ability.
ALL challenge weeks run from Saturday through Friday - you will be expected to record your exercise and ‘Living the Good Life’ points based on weekly Challenge themes. You are expected to record these points daily or at least as often as you can during the week but no later than 11:59 pm each Saturday (your local time). In addition, you are expected to weigh in one time per week by 11:59 pm every Saturday (your local time). Your individual team leaders and/or team mates will help to answer any and all questions about where to record your points.
🔮 Our 2025 Winter 5% Challenge Teams are currently being set up. 🔮
✉️ You will be invited to your individual team soon, in enough time to get to know your team leaders and team mates. Until then, get to know some of the Challengers in the 5% Challenge Community that will be participating right along with you. ✉️
📢 Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2025 Winter 5% COMMUNITY TEAM often as this will be the best source for up-to-date information. 📢
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Please be sure to set yourself up for S-U-C-C-E-S-S!! Why not start by taking part in **ALL** of the Pre-Challenge Activities? Here they are listed (along with their links) so you can find/participate in all of them!!
Pre-Challenge Activity #1:
https://community.myfitnesspal.com/en/discussion/10928679/countdown-pre-challenge-activity-1-information-and-your-input#latest
Pre-Challenge Activity #2:
https://community.myfitnesspal.com/en/discussion/10928752/countdown-pre-challenge-activity-2-set-some-goals/p1?new=1
Pre-Challenge Activity #3:
https://community.myfitnesspal.com/en/discussion/10928832/countdown-pre-challenge-activity-3-meal-plan#latest
Heidi (hicim705)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
Overall Co-Leader, Seasonal 5% Challenges (hosted on MFP)
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Replies
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I’m trying to be realistic and listening to my body so I’m able to do every day instead being stupid, overdoing it and losing 2 days.
Minimum planned is 30 mins after breakfast with an exercise video from Jessica Smith then chores and if they will be heavy then no video just functional exercise.1 -
My exercise plan is a strength training workout first thing in the early morning. And weather permitting, a walk at lunch time. My cardio workouts alternate between the elliptical and the stationary bicycle, and the occasional video workout. I generally plan for 2 hours of exercise every day, but if I am not out walking (because of bad weather or other commitments) then it would be only 60 minutes.
-Mica
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My exercise plan is a combination of walks first thing in the morning along with a Weekly calendar of 6-8 scheduled classes at the gym.
My gym classes include (Bootcamp ST, Pilates, Step, Kickboxing, Zumba & Yoga)0 -
As of right now, I intend to continue the exercise plan I have been successfully following for the last six months or so:
Weightlifting x3 per week (two upper body, one lower body)
Cardio x2-3 per week (walking on a treadmill at a steep incline)
Walk the dog x2 per week
Weekly grocery shopping trip (feeding 7 people and 12 pets requires a LOT of groceries!)
Parking at far end of work parking lot x4 per week (adds an extra quarter mile each way)
I need to consider how best to incorporate flexibility training. Probably time spent stretching while watching TV with my wife before bed each evening. Hmm...0 -
My fitness plan is getting in 1 mile, core work and mobility every day, 3-5 resistance/cross fit style workouts a day and 1-2 45-60 min walks 7 days.0
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My exercise goal:
*7,000 steps daily
*Jogging 3 days a week
*Strength train 2 days a week0 -
My exercise plan includes
- strength twice a week
- martial arts at least twice a week, this week increase as I build my fitness base back
- daily yoga at least 10 minutes with a long session if possible once a week
- lunchtime or morning walks or runs depending on my schedule for that day
I have a long tough hike planned for late March, 6 days through the mountains which I need to build strength and endurance for.0 -
Exercise swim 2-3xs A week
Stretch 3-4 times a week
Work on endurance 2-3xs a week0 -
Daily walk at least 3,000 steps or 21,000 a week
Listening to my body is very important now. Not to over/under do exercise. Stop as needed.
Time to rejoin silver sneakers and PLAY MORE with movement!0 -
Walking and/or treadmill at leat 5 days per week; and hopefully rowing and light weights a couple of times per week.0
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My exercise plan
1. Get strength exercise in
2. Get cardio in0
