Activity Challenge for Sedentary/Beginners That Wants To Get Moving

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  • Annie_01
    Annie_01 Posts: 3,096 Member
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    Okay finished my first day of my official resistance training today. It went okay but my squats need a lot of work. I could only do five before my knees gave out. Everything else I managed to do.

    This is the routine that I used modified to use my bands. It is short and sweet which is what I need to get started.

    https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    If anyone is interested in starting a resistance program this is a good discussion that lists several programs.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • LeeH31
    LeeH31 Posts: 312 Member
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    Hi Annie, I am going to read up on that workout, it looks interesting and challenging to design your own workout!

    That warm up, cool down periods are important; if I just stop without cooling down I get cramps, and if I don't warm up I am very stiff! It does mess up your average speed/mile though, I suppose one could start their tracker when actually at speed. Then one would have to walk a good bit further to get in their mile. If one so desired ;) !

    You are doing great, listen to your body, it will let you know when it's had enough. Could you try semi-squats until you get your legs a bit stronger? It's like sitting halfway down, then up before your butt hits the chair. Easier than a full squat, but effective.

    I found, too, that my posture is improving, and my core is getting stronger from walking. Great benefits from such a simple exercise.
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    Okay...I will be honest. I didn't want to go this morning. My head hurt, my legs hurt and it is already hot outside.......

    I went any way.

    My time increased today to 15 minutes. Since I wasn't at my best I did what I call my neighborhood walk...slowed my pace down slightly. I am glad that I pushed myself to just do it. I also changed my tracking mode. Instead of using my pedometer I used my phone so there probably is a bit of discretion between the two. I think my phone calculated the steps slightly less and the mileage a bit higher than MapMyWalk does.

    Walking Program

    Week 1

    9/22 10 min. walk/1082 steps/.34 mile
    9/23 10 min. walk/1184 steps/.44 mile
    9/24 10 min. walk/1253 steps/..54 mile
    9/25 10 min. walk/1282 steps/..54 mile
    9/26 10 min. walk/1371 steps/.56 mile
    9/27 15 min. walk/1783 steps/.8 miles
    9/28 15 min. walk/
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    End of week 1

    Walking Program

    Week 1

    9/22 10 min. walk/1082 steps/.34 mile
    9/23 10 min. walk/1184 steps/.44 mile
    9/24 10 min. walk/1253 steps/..54 mile
    9/25 10 min. walk/1282 steps/..54 mile
    9/26 10 min. walk/1371 steps/.56 mile
    9/27 15 min. walk/1783 steps/.8 miles
    9/28 15 min. walk/1831 steps/.9 miles

    To end the week...

    I've learned that fear limits you and your vision. It serves as blinders to what may be just a few steps down the road for you. The journey is valuable, but believing in your talents, your abilities, and your self-worth can empower you to walk down an even brighter path. Transforming fear into freedom - how great is that?

    Soledad O'Brien

    I have spent most of my life in fear...not even sure exactly what I feared...maybe just living. IDK I do know that I no longer want that fear.
  • LeeH31
    LeeH31 Posts: 312 Member
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    Okay Annie, you have conquered the first week. Look at how much you progressed in just ONE week! You went from just over a quarter of a mile to almost a whole mile. That is great work. Now, this week keep your determination to do this. It isn't easy, and motivation alone won't keep you going. you have to be DETERMINED to do this on whatever schedule you set for yourself and be DISCIPLINED to do it for your own good. Then you will find such satisfaction in the doing of it that it becomes its own reward.
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    Walking Program

    Week 2

    9/29 15 min. walk/1865 steps/.9 miles
    9/30 15 min. walk/
    10/1 15 min. walk/
    10/2 15 min. walk/
    10/3 15 min. walk/
    10/4 20 min. walk/
    10/5 20 min. walk/
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    LeeH31 wrote: »
    Okay Annie, you have conquered the first week. Look at how much you progressed in just ONE week! You went from just over a quarter of a mile to almost a whole mile. That is great work. Now, this week keep your determination to do this. It isn't easy, and motivation alone won't keep you going. you have to be DETERMINED to do this on whatever schedule you set for yourself and be DISCIPLINED to do it for your own good. Then you will find such satisfaction in the doing of it that it becomes its own reward.

    Thanks Lee for the encouragement. So far I am pleased. It might not seem like much to some but it is further than I would have walked otherwise. I am hoping that when I hit the 20min walks at the end of the week I will be getting that 1 mile in. I live in a great area for walking. There is a lot of shopping and some wonderful trails that surround me that I haven't been taking advantage of.

    How is your launchpad going? I am looking forward to an update. I am hoping this week that I can get my resistance training on a schedule. I have to keep reminding myself to go slow and add things as I progress just as I have with my walking.

    Have a great rest of your weekend!
  • LeeH31
    LeeH31 Posts: 312 Member
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    The Launchpad exercises are going pretty well. I am getting to the point where I think I may be able to start increasing the reps every other day according to their schedule. It looks like Stage Two they work on getting you up off the chair for some of the exercises. Stage 3 is no chair, just regular exercises using bodyweight, light hand weights or exercise bands. Since I am doing all the walking, I may just skip Stage 2 and jump to Stage 3.

    My area is very FLAT, which is great for walking, and there are some nice places to walk here, too. It is nice to walk in the woods, but deer season will soon be starting so won't be able to do that for a few months until it's over.


  • threewins
    threewins Posts: 1,455 Member
    edited September 2019
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    So I'm back at the gym after a week of living far away.

    Today I did 53 minutes walking at 4.7 km/hr, 7 minutes running at 5.1.
    Tomorrow I want to do 1 minute at 5.3, 7 minutes at 5.1, and 53 minutes at 4.7.
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    Welcome back @threewins
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    This morning I woke up with my hip hurting and it was raining...I went anyway.

    I am also going to start tracking my daily steps to encourage me to get up and move throughout the day. I spend way too much time in front of this computer.

    Walking Program

    Week 1 Totals 80 min/9,786 steps/4.1 miles

    Week 2

    Daily Step Goal - 5000-7500

    9/29 15 min. walk/1865 steps/.9 miles - 5771
    9/30 15 min. walk/1902 steps/.9 miles
    10/1 15 min. walk/
    10/2 15 min. walk/
    10/3 15 min. walk/
    10/4 20 min. walk/
    10/5 20 min. walk/
  • LeeH31
    LeeH31 Posts: 312 Member
    edited September 2019
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    Walked 2+ miles in 45 minutes. Met a nice pittie along the way!
  • threewins
    threewins Posts: 1,455 Member
    edited October 2019
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    Okay, did:
    1 minute at 5.3 km/hr (running)
    8 minutes 10 sec at 5.1 (running)
    60 minutes 50 sec at 4.7 (walking)
    I'll try to increase the running speeds/times every day, but it's not guaranteed, depending on sleep quality etc.
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    I felt a little sluggish today...I need cooler weather! We are still in the upper 90's here in Austin. I am so tired of the heat!

    Walking Program

    Week 1 Totals 80 min/9,786 steps/4.1 miles

    Week 2

    Daily Step Goal - 5000-7500

    9/29 15 min. walk/1865 steps/.9 miles - 5771
    9/30 15 min. walk/1902 steps/.9 miles - 5274
    10/1 15 min. walk/1808 steps/.9 miles -
    10/2 15 min. walk/
    10/3 15 min. walk/
    10/4 20 min. walk/
    10/5 20 min. walk/
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    LeeH31 wrote: »
    Walked 2+ miles in 45 minutes. Met a nice pittie along the way!

    Great! I have decided that an 20 mile is where I would like to end up. I am after all not in a race. I think slower is a better way to enjoy my environment.

    My son has one of those little pitties. Well he is not so little...sweet and fairly well behaved until he gets excited. I hope to soon start taking him with me on walks especially when they get a little longer.
  • LeeH31
    LeeH31 Posts: 312 Member
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    I would be happy with a 20 minute mile. Mine are closer to 21:30 minutes, and that's okay, too. I start and end with a slower pace, but my actual walking pace is about 20:20. I'm not trying to speed walk, just setting a brisk but sustainable pace for me. I can walk longer and further if I don't push for speed. If I try to walk faster my knee hurts.

    I have a Great Dane who would love to walk with me, but I don't want to chance a dog fight. Never know how a strange dog will react to another dog, even if it is fine with people it could dislike other dogs.
  • threewins
    threewins Posts: 1,455 Member
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    Today I did on the treadmill:
    2 minutes at 5.3 km/hr running
    8 minutes at 5.1, running
    60 minutes walking at 4.7.

    I could probably speed things up but I don't want to overdo the exercise. I press the Stop button on the treadmill at 69:59 which indicates the level of enthusiasm I have to exercise.
  • Annie_01
    Annie_01 Posts: 3,096 Member
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    Had an upset stomach this morning so I did a neighborhood walk. It was pleasant and got to stop and give some neighborly advice about what color of new roof someone should use. Nice to have a leisurely stroll.

    Walking Program

    Week 1 Totals 80 min/9,786 steps/4.1 miles

    Week 2

    Daily Step Goal - 5000-7500

    9/29 15 min. walk/1865 steps/.9 miles - 5771
    9/30 15 min. walk/1902 steps/.9 miles - 5274
    10/1 15 min. walk/1808 steps/.9 miles - 5055
    10/2 15 min. walk/1788 steps/.8 miles -
    10/3 15 min. walk/
    10/4 20 min. walk/
    10/5 20 min. walk/
  • LeeH31
    LeeH31 Posts: 312 Member
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    Today was walk day. 48 minutes, 2.27 miles. A bit slow today because I worked 2 hours right before. Annie, so happy you are sticking with this even when you feel icky. Hang in there!
  • threewins
    threewins Posts: 1,455 Member
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    Today was pretty much the same as yesterday, but slightly more

    Running
    3 minutes at 5.3 km/hr
    9 minutes at 5.1
    Walking
    58 minutes at 4.7

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