Activity Challenge for Sedentary/Beginners That Wants To Get Moving

Options
123578

Replies

  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    That's a good strength workout @Annie_01.😃 I like using resistance bands too.
  • EsGmaAli
    EsGmaAli Posts: 29 Member
    Options
    tiabirdie56 wrote: »
    Today's plan~
    *wake up/6m✔
    *3m@/ITband stretch X 3 /twice daily/1
    *knee exercises✔
    *mild stretching✔
    *balance exercise✔
    *walk
    ▪CHALLENGES
    •Day 10
    Jumpstart~ lean legs
    •Day 8
    Find 10~ interval training/step up intervals
    •Day 13
    Plateau Busting~ new weigh in plan✔ - I began weighing daily 18 months ago as a member of a challenge group. Took some time to get used to that! I'll continue daily weigh-ins with a focus on Thursdays.

    May I ask, what type of knee exercises do you do? I have osteoarthritis and 70% of my meniscus was removed from my right knee. Wondering if your knee exercises can help reduce some of the stiffness and pain.
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    EsGmaAli wrote: »
    May I ask, what type of knee exercises do you do? I have osteoarthritis and 70% of my meniscus was removed from my right knee. Wondering if your knee exercises can help reduce some of the stiffness and pain.

    @EsGmaAli, I came across this website back in March while I was searching for PT exercises.
    The exercises have been helping me. I hope they can help you too.

    https://www.knee-pain-explained.com/knee-strengthening-exercises.html
  • EsGmaAli
    EsGmaAli Posts: 29 Member
    Options
    LeeH31 wrote: »
    Walked 50 minutes today. How'd everyone do?

    I am feeling very good about meeting my first week of goals.
    Tuesday: walked for 30 minutes / 1 mile
    Wednesday: Walked for 29 minutes, and completed 8,468 total steps for the day.
    Thursday: it's been raining all day, so in lieu of walking I popped my Country Heat DVD player and line danced for 30 minutes. It was a great and fun workout. Burned 407 calories! B)

    I am planning on going to the gym tomorrow and "exercise" my membership. :D

  • EsGmaAli
    EsGmaAli Posts: 29 Member
    Options
    Annie_01 wrote: »
    This is my resistance workout routine. I use light weights and am still working on form. Just about any exercise can be adjusted to use bands. I had to get creative on a couple and work with my body.

    Workout A
    Squats - 3 sets 8-10 reps / Body Weight Only
    Chest Press - 3 sets 8-10 reps / Bands
    Rows - 3 sets 8-19 reps / Bands
    Triceps - 1 set 10-15 reps / Bands or Dumbbell
    Calf Raise - 2 sets 8-12 reps / Body Weight Only


    Workout B
    Deadlifts - 3 sets 6-8 reps / I use a bar with loops or a set of dumbbells
    Lat Pull-downs - 3 sets 8-10 reps / Bands
    Shoulder Press - 3 sets 8-10 reps / Bands
    Curls - 1 set 10-15 reps / Dumbbells
    Ab Side Bends - 2 sets 8-15 reps / Dumbbell

    Thanks for posting your routine. I just remembered I have an exercise ball and bands (SoAlph) that I can use for resistance training. I'll add that to my list of goals too!
  • Annie_01
    Annie_01 Posts: 3,096 Member
    Options
    Walking Program

    Week 1 Totals 65 min/ 7955 steps/ 3.22 miles
    Week 2 Totals 110 min/ 13308 steps/ 6.3 miles

    Week 3

    Daily Step Goal 5500

    10/5 20 min walk/2370 steps/1.1 miles - 5866
    10/6 20 min walk/3165 steps/1.5 miles - 5922
    10/7 20 min walk/3106 steps/1.5 miles - 6276
    10/8 20 min walk/3182 steps/1.2 miles - 6227
    10/9 Rest Day - 5615
    10/10 20 min walk/3066 steps/1.5 miles - 6280
    10/11 30 min walk/
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    Today's plan~

    *wake up/5m✔
    *3m@/ITband stretch X 3 /twice daily(1)✔
    *knee exercises
    *mild stretching✔
    *balance exercise
    *walk~

    🐿️Day 13
    Find 10~ clean to get lean - my shoulders should really be humming after this
    🐿️Day 11
    Jumpstart~ arms & shoulders
    •also rotator cuff exercises
    🐿️Day 16
    Plateau Busting~•catch some z's✔Slept well, but still feel a little tired. I'm certain it's the change in weather. Time change soon too.
    managing arthritis w/exercise✔
  • LeeH31
    LeeH31 Posts: 312 Member
    Options
    Nice workout, Annie!
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    *Friday
    *wake up/5m✔
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *balance exercise✔
    *walk~❌
    •Day 13
    Find 10~ clean to get lean ✔
    •Day 11
    Jumpstart~ arms & shoulders✔
    •also rotator cuff exercises✔
    •Day 16
    Plateau Busting~•catch some z's✔Slept well, but still feel a little tired. I'm certain it's the change in weather. Time change soon too.
    managing arthritis w/exercise✔


    *Saturday evening's plan~
    *wake up/5m✔
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *balance exercise

    ~rotator cuff exercises
    ~9m seated arm/shoulder workout
    ~5m balancing lower body workout w/band
    ~full body stretch
    •Day 16
    Plateau Busting~optimize workout plan✔ meal planning✔ stress less✔
  • Annie_01
    Annie_01 Posts: 3,096 Member
    Options
    Walking Program

    Week 1 Totals 65 min/ 7955 steps/ 3.22 miles
    Week 2 Totals 110 min/ 13308 steps/ 6.3 miles
    Week 3 Totals 130 min/18193 steps/8.3 miles

    Week 4

    Daily Step Goal 6000

    10/12 30 min/4368 steps/2.1 miles - 1st mile was a 15 min mile...2nd mile...slow...real slow!
    10/13 30 min/
    10/14 30 min/
    10/15 30 min/
    10/16 30 min/
    10/17 30 min/
    10/18 45 min/
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    Saturday
    *wake up/5m✔
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *balance exercise✔
    ~Nice little easy workout. Lots of stretching and functional exercise.
    •rotator cuff exercises✔
    •9m seated arm/shoulder workout✔
    •5m balancing lower body workout wo/band✔
    •full body stretch✔
    •torso rotations✔
    •Day 16
    Plateau Busting~optimize workout plan✔ meal planning✔ stress less✔

    @Annie_01, doesn't matter how slow, matters that you did it!👏
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    Options
    Sunday's plan~
    *3m@/ITband stretch X 3 /twice daily
    *knee exercises
    *mild stretching
    *balance exercise
    •Day 14
    Find 10~walk instead of driving
    •Day 22
    Jumpstart~ Back and chest~ I'll do as much as I can, my shoulders may need rest today.
    •Day 22
    Plateau Busting~reward day
  • LAT1963
    LAT1963 Posts: 1,375 Member
    Options
    Tia you're setting a great example.
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    Options
    @LAT1963, Aww, well thank you. I'm trying to at least get back to the level of fitness I had early this year, before adrenal fatigue. I just learned this past Summer that it causes muscle weakness. Specifically, instability of the pelvis and knee. All of my muscles are weak though. I'm not used to that.
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    Options
    Sunday~
    *wake up/2m
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *balance exercise✔
    *walk~❌
    *bonus~10m march if knee allows~nope❌muscles not strong enough. Maybe I should call this the marching test? and try it once a month?
    •Day 14
    Find 10~walk instead of driving✔
    •Day 22
    Jumpstart~ Back and chest✔
    •Day 22
    Plateau Busting~reward day✔bought a bouquet of 💐flowers
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    Options
    Monday's plan~
    *wake up/❌
    *3m@/ITband stretch X 3 /twice daily
    *knee exercises
    *mild stretching
    *balance exercise
    *walk~

    •Day 15
    Find 10~stand more
    •Day 23
    Jumpstart~ core/standing abs workout/14m hip figure 8 video
    •Day 23
    Plateau Busting~watch your water~Not doing a great job so far. I haven't had 1 cup of water yet. There's a chill in the house.
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    Options
    Nope. I debated yesterday evening whether or not to rest today. My body won. I was tired. Today's plan will be for Tuesday.

    Monday's plan~
    *wake up/❌
    *3m@/ITband stretch X 3 /twice daily
    *knee exercises
    *mild stretching
    *balance exercise
    *walk~

    •Day 15
    Find 10~stand more
    •Day 23
    Jumpstart~ core/standing abs workout/14m hip figure 8 video
    •Day 23
    Plateau Busting~watch your water~Not doing a great job so far. I haven't had 1 cup of water yet. There's a chill in the house.

  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    Tuesday
    *wake up/5m✔
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *balance exercise✔
    *walk~❌ did lateral walking and step touches instead. Need to work on strengthening and stabilizing my knees and hips.
    •Day 15
    Find 10~stand more✔
    •Day 23
    Jumpstart~ core/standing abs✔ workout/14m hip figure 8 video✔
    •Day 23
    Plateau Busting~watch your water✔
    ~~~~~~~~~~~~~~~~~~~~~
    •Wednesday's plan~
    *wake up/
    *3m@/ITband stretch X 3 /twice daily
    *knee exercises
    *mild stretching
    *balance exercise
    *walk~30m interval walk
    *bonus~ boxing jabs, step touch, lateral steps
    Challenges~
    •Day 17
    Find 10~10m wake up workout
    •Day 27
    Jumpstart~ lower body strength
    •Day 21
    Limited mobility~move at your own pace
  • EsGmaAli
    EsGmaAli Posts: 29 Member
    Options
    Doing the work and feeling energized!🏋️🚶‍♀️
  • tiabirdie56
    tiabirdie56 Posts: 3,978 Member
    edited October 2019
    Options
    Wednesday~
    *wake up/2m✔
    *3m@/ITband stretch X 3 /twice daily✔
    *knee exercises✔
    *mild stretching✔
    *balance exercise✔
    *walk~30m✔
    *walk~30m interval walk video✔
    *bonus~ boxing jabs, step touch, lateral steps/4m✔
    Challenges~
    •Day 17
    Find 10~10m wake up✔ workout(deadlifts, leg curls, hip realignment)✔
    •Day 27
    Jumpstart~ lower body✔
    •Day 21
    Limited mobility~move at your own pace✔
    🎀 🎀 🎀 🎀
    Thursday's plan~
    *wake up/
    *3m@/ITband stretch X 3 /twice daily
    *knee exercises
    *mild stretching
    *balance exercise
    *walk~
    *bonus~ boxing jabs, step touch, lateral steps
    Challenges~
    •Day 13
    Find 10~ clean to get lean
    •Day 21
    Jumpstart~ long & lean stretch
    •Day 11
    Limited mobility~ deep breathing & meditation

Categories