Activity Challenge for Sedentary/Beginners That Wants To Get Moving
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That's a good strength workout @Annie_01.😃 I like using resistance bands too.1
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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.0 -
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.html2 -
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!
I am planning on going to the gym tomorrow and "exercise" my membership.
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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!
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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/
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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✔0 -
Nice workout, Annie!0
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*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✔
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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/
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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!👏0 -
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 day0 -
Tia you're setting a great example.0
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@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.0
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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 💐flowers0 -
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.0 -
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.
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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
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Doing the work and feeling energized!🏋️🚶♀️1
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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 & meditation0
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