🧮 Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 🧮
🗬In thinking about pre-challenge activities for the 2025 Summer 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:
Q: ‘'What is the best exercise plan for a healthy lifestyle at any age?'
A: A balanced exercise plan for a healthy lifestyle should include both aerobic activity and strength training, with flexibility and balance exercises also recommended, especially for older adults. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, spread throughout the week. Include strength training exercises at least two days a week.
We changed the question slightly and got a similar, but slightly different result.
Q: Which exercise is best for a healthy life?
A: A healthy life is best supported by a balanced exercise routine that includes both cardiovascular activity (like brisk walking or swimming) and strength training (like weightlifting or bodyweight exercises). Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, with strength training on at least two days.
Finally, we were curious about those exercising with limitations.
Q: What is the best way to exercise if you have a disability?
A: The best way to exercise with a disability involves choosing activities that are enjoyable, accessible, and appropriate for your fitness level. Focus on activities that increase your heart rate, improve strength and flexibility, and incorporate both aerobic and strength training exercises.
Although these answers are slightly different, essentially they all talk about the importance of movement. They also talk about exercising and moving by choosing to do something that you enjoy.
🔍Further 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:
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, Summer is a wonderful time to incorporate outside walking into your daily routine. Please be sure that you also 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! < < < <
❔❓🤔 What exercise plan will YOU follow for YOUR healthy lifestyle journey? Think of what you can easily commit to in a day and start there. 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 Summer 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!!
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 ‘Healthy Habits’ points based on weekly Challenge themes. Please 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). Weekly weigh-ins are also part of the Challenge and you will be weighing-in one time per week no later than 11:59 pm every Saturday (your local time). Your individual team leaders and/or teammates will help to answer any and all questions about where to record your points.
🔮 Our 2025 Summer 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 teammates. Until then, get to know some of the Challengers in the 5% Challenge Community who 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 Summer 5% COMMUNITY TEAM often as this will be the best source for up-to-date information. 📢
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!!
Countdown & Pre-Challenge Activity #1: CHALLENGE INFORMATION AND YOUR INPUT & PARTICIPATION
Countdown & Pre-Challenge Activity #2: SET SOME GOALS
Countdown and Challenge Activity #3: Meal Plan
Replies
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I will be continuing my regular exercise routine, and more post-meal walks will be outdoors, weather permitting.
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I'll basically be continuing my current exercise regimen which is on average ~2-3+ hours/day, but hopefully it'll include more jogging and cycling.
- yoga - daily
- tai chi - 2 times/week
- walking - daily
- water aerobics - 4 times/week
- swimming - ~3 times/week
- strength training - 3 times/week
- jogging - occasionally; will do more when I've lost some more weight
- cycling - will be adding this several times/week
- some kind of strength exercise — our muscles can weaken as we get older otherwise
- some kind of cardio exercise — you need more than a strong body, you need a strong heart and good cardiovascular system (healthy arteries and capillaries) to circulate your blood oxygen to where it's needed
- often neglected, you need to do something to maintain/improve your balance and flexibility. Weight training won't do this, nor will just walking. You need something like yoga, Pilates or tai chi, to exercise the stabilizer muscles in your body and feet.
_______________________________
Since I recently had occasion to do a little research pertaining to exercise requirements, I'm going to chip in below with what I found in U.S. and WHO guidelines. It essentially says what's already been said above.
Here are the U.S. guidelines established in 2008:
In particular, see
Chapter 4: Active AdultsandChapter 5: Active Older AdultsThese key points are on page 41:
Key Guidelines for Older Adults
The following Guidelines are the
same for adults and older adults:- All older adults should avoid inactivity. Some physical activity is better than none, and older adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, older adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
Aerobic activity should be performed in episodes of at least 10 minutes,and preferably, it should be spread throughout the week. - For additional and more extensive health benefits, older adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Older adults should also do
muscle-strengthening activitiesthat are moderate or high intensity and involveall major muscle groupson 2 or more days a week, as these activities provide additional health benefits.
The following Guidelines are
just for older adults:- When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
- Older adults should do exercises that maintain or improve balance if they are at risk of falling.
- Older adults should determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
__________________________________
The WHO has similar recommendations. Here's a link to their guidelines:
The following is an excerpt from page 53 of the WHO guidelines (it's from the section for older adults (65 and over), but it's mostly applicable to everyone):________________________
It is recommended that:- All older adults should undertake regular physical activity.
(Strong recommendation, moderate certainty evidence) - Older adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week, for substantial health benefits. (Strong recommendation, moderate certainty evidence)
- Older adults should also do muscle strengthening activities at moderate or greater intensity that involve
allmajor muscle groups on 2 or more days a week, as these provide additional health benefits. (Strong recommendation, moderate certainty evidence) - As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls. (Strong recommendation, moderate certainty evidence)
- Older adults may increase moderate intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week, for additional health benefits. (Conditional recommendation, moderate certainty evidence)
- Doing some physical activity is better than doing none.
- If older adults are not meeting the recommendations, doing some physical activity will bring benefits to health.
- Older adults should start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.
- Older adults should be as physically active as their functional ability allows, and adjust their level of effort for physical activity relative to their level of fitness.
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I'll basically be continuing my current exercise regimen which is on average ~2-3+ hours/day, but hopefully it'll include more jogging and cycling.
- yoga - daily
- tai chi - 2 times/week
- walking - daily
- water aerobics - 4 times/week
- swimming - ~3 times/week
- strength training - 3 times/week
- jogging - occasionally; will do more when I've lost some more weight
- cycling - will be adding this several times/week
- some kind of strength exercise — our muscles can weaken as we get older otherwise
- some kind of cardio exercise — you need more than a strong body, you need a strong heart and good cardiovascular system (healthy arteries and capillaries) to circulate your blood oxygen to where it's needed
- often neglected, you need to do something to maintain/improve your balance and flexibility. Weight training won't do this, nor will just walking. You need something like yoga, Pilates or tai chi, to exercise the stabilizer muscles in your body and feet.
_______________________________
Since I recently had occasion to do a little research pertaining to exercise requirements, I'm going to chip in below with what I found in U.S. and WHO guidelines. It essentially says what's already been said above.
Here are the U.S. guidelines established in 2008:
In particular, see
Chapter 4: Active AdultsandChapter 5: Active Older AdultsThese key points are on page 41:
Key Guidelines for Older Adults
The following Guidelines are the
same for adults and older adults:- All older adults should avoid inactivity. Some physical activity is better than none, and older adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, older adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
Aerobic activity should be performed in episodes of at least 10 minutes,and preferably, it should be spread throughout the week. - For additional and more extensive health benefits, older adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Older adults should also do
muscle-strengthening activitiesthat are moderate or high intensity and involveall major muscle groupson 2 or more days a week, as these activities provide additional health benefits.
The following Guidelines are
just for older adults:- When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
- Older adults should do exercises that maintain or improve balance if they are at risk of falling.
- Older adults should determine their level of effort for physical activity relative to their level of fitness.
- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
__________________________________
The WHO has similar recommendations. Here's a link to their guidelines:
The following is an excerpt from page 53 of the WHO guidelines (it's from the section for older adults (65 and over), but it's mostly applicable to everyone):________________________
It is recommended that:- All older adults should undertake regular physical activity.
(Strong recommendation, moderate certainty evidence) - Older adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week, for substantial health benefits. (Strong recommendation, moderate certainty evidence)
- Older adults should also do muscle strengthening activities at moderate or greater intensity that involve
allmajor muscle groups on 2 or more days a week, as these provide additional health benefits. (Strong recommendation, moderate certainty evidence) - As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls. (Strong recommendation, moderate certainty evidence)
- Older adults may increase moderate intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous intensity activity throughout the week, for additional health benefits. (Conditional recommendation, moderate certainty evidence)
- Doing some physical activity is better than doing none.
- If older adults are not meeting the recommendations, doing some physical activity will bring benefits to health.
- Older adults should start by doing small amounts of physical activity, and gradually increase the frequency, intensity and duration over time.
- Older adults should be as physically active as their functional ability allows, and adjust their level of effort for physical activity relative to their level of fitness.
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Workout 5x/week: 3 days rowing/squats/lifting; 2 days swimming, water walking or treadmill; and I generally get additional exercise 2 days per week swimming, walking and/or dancing, and gardening.
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I’m planning to stay active every day - it’ll be a combination of jogging, kettlebells, yoga, assorted workout videos, and walking.
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I'm moving this post up
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I will continue with the exercise workout I have been using. I like to walk, but it is too hot for me to be walking outside. I have a treadmill, Teeter Step Up Machine all sorts of videos. I strive to do 120 minutes of exercise every day. I will continue that as long as I am able. Exercising is very important to help keep your body moving and that can get more difficult as we grow older. I love to dance and it is great exercise.
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☑️ Done!!
I've written about this activity in my blog ~ if you are a member of the group: ✍️🖊️📓💻 Seasonal 5% Challenges ~ BLOGGERS!! ✍️🖊️📓💻
please follow this link: https://community.myfitnesspal.com/en/discussion/10878935/hicim705s-haven#latest
If you are not yet a member of the Seasonal 5% Challenges ~ BLOGGERS!!, please visit the team and request to become a member and join me in keeping track of YOUR journey! Here is a link to the team:https://community.myfitnesspal.com/en/group/143978-%EF%B8%8F-%EF%B8%8F-seasonal-5-challenges-bloggers-%EF%B8%8F-%EF%B8%8F
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I go to my gym several times a week to work out, plus I walk with several friends in a local park using my Rollator. My trainer pays attention to what I'm doing at the gym and makes suggestions, even when she's not working with me directly. I will continue doing both of these activities as much as possible.
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I have written about my Exercise plan on my blog.
Pre=Challenge Activity#4 - Exercise Plan
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- Do a plan for tues, wed thurs mornings at the Y before 1030am
- make a plan for short weekend at work
- Make a plan for long weekend at work
- walk any morning I can
- MUST do more strength
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My goals for exercising for this challenge are to continue with my water aerobics and make all three days: Monday, Wednesday, and Friday. I also walk my dog every day, 10 minutes on the days I'm in the pool and 30-40 minutes on the days I'm not. I would like to build up to walking 30-40 minutes everyday in addition to the pool time.
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I do have a plan for incorporating more exercise into my days. Monday through Thursday I take 2 Pilates Reformer classes, 1 Pilates Fusion, 1 Roll and Recover, and right now 1 Barre class. I'm hoping to add a Yoga class to the mix before the challenge ends.
Because I'm still recovering from back surgery, I can't walk very far at a time. But I do plan to get on my treadmill at least 6 days a week starting with a few minutes and working up to at least 15.
I also have a stationary bike that I need to get back to riding.
On the days I do not go to the gym, I will do at least 1 exercise session with Jessica Valant on the internet.
And last, I find that if I do at least 30 minutes of stretching in the evening, my body feels better in the morning. Some days once I'm down on the floor it's easy to add some Pilates with the stretches too!
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Moving throughout the day is the best exercise.
I will walk every morning with some time for strength exercise sets like push ups, squats, balances, interspersed within the walk.
During the work week…take a short morning and afternoon break when I will walk a little and do some desk exercises and stretches.
Walk after lunch
Walk in the evening and end with a stretch.
Have a Great and Healthy Day!!! Gretl
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My exercise plan is to go to the gym more often and go walking when I do not make it to the gym and to do my strength exercises.
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