🧮 Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 🧮

hicim705

🗬In thinking about pre-challenge activities for the 2025 Autumn/Fall 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 / deliberate 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. 

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?’  (The article is dated April, 2024.  The information is relatively current).  
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, autumn/fall is a wonderful time to incorporate outside walking into your daily routine.  The days are generally a little cooler and the colors of the changing leaves makes the landscape a beautiful sight to look at.  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 Autumn/Fall 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 encouraged and asked to participate to the best of your ability.

ALL challenge weeks run from Sunday through Saturday - you will be asked to record your exercise and ‘Healthy Habits’ points based on weekly Challenge themes. You will 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, weigh-ins are requested one time per week by 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 Autumn/Fall 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 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 Autumn/Fall  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!!

🧮 Countdown & Pre-Challenge Activity #1: CHALLENGE INFORMATION and YOUR INPUT & PARTICIPATION! 🧮
Here is the link:
https://community.myfitnesspal.com/en/discussion/10946619/countdown-pre-challenge-activity-1-your-input-participation#latest

🧮 Countdown & Pre-Challenge Activity #2:  SET SOME GOALS! 🧮
Here is the link:
https://community.myfitnesspal.com/en/discussion/10946749/countdown-pre-challenge-activity-2-set-some-goals/p1?new=1

🧮 Countdown & Pre-Challenge Activity #3: MEAL PLAN 🧮
Here is the link:
https://community.myfitnesspal.com/en/discussion/10946890/countdown-pre-challenge-activity-3-meal-plan#latest

alphafitchick

My Exercise plan is a simple as they get I'm getting in 3-5 Strength Training days and 7 days of intentional 45 minutes of walking to get my steps in. Plus do 7 days of mobility.

michellevt725

I aim for 10-12k steps/day. I'm also trying to get myself into a workout video 5d/wk. My Dr recommended a nourishlovemove youtube program. I did 3 last week and, I'm having a really hard time getting myself out of bed in the morning to complete these.

Ronnie_happy2ranch

My schedule will change up a bit in a few weeks, but right now, I plan on continuing with 3 days rowing/strength and 3-4 days walking.

marilynWtx

minimum of 10,000 steps a day up to 20,000 steps a day

3 x week strength training

3 x week activity bike

daily balance and flexibility activities

Dianedoessmiles1

TY TY TY for including those with a disability!! My steps may look very small to many, for me, it's huge. My steps a day will range between 1000 and 1500. Rarely over.

THANKS to a member of the 5% Challenge, I've FINALLY started to do chair yoga using the APP "LazyFit". TY TY TY @Grannysue91 !!! It's a pay for, but it's exactly what I need. For others, it may not do much; it starts off with 4 minutes of exercise, but these are broken up into segments. Each segment is not long at all, but has a 15 second break between them.

Thanks also to the Summer 5% Challenge, I learned the value of balance! TY TY TY @Retired_Sue who wrote this up for us with the research, which she put into it. As we age, we may not realize our balance is going off, until we or if/when we fall. I'd rather avoid this! These 3 are what I am working on. My goal is to do 20 to 30 minutes a day, as I can; other days will be over that.

Grannysue91

@Dianedoessmiles1 You are welcome my friend. I do three sets of exercise for different areas everyday and I also do my seated elliptical everyday also. I use my weights for strength training. I try to get 30,000 steps per week, but it just depends on what happens around here as I am caregiver to my husband who is a 100% disabled vet. I do 120 minutes of exercise every day.

katiecondy1

As we all set our various plans it is so important to realize the only one you are really in competition with is yourself!! Do what you can and then be proud of what you have accomplished.

My goals have been adjusted due to health issues , my head still says GO..my body says DO NOT DO THIS..so I do my best to find the middle spot where it all works for my good!!