Activity Challenge for Sedentary/Beginners That Wants To Get Moving
Options
Replies
-
Thursday~ Did not follow my plan. I had something on my mind that was causing me stress. I did laundry and grocery shopping. Did some stretching, deep breathing and meditation. Friday's plan is Thursday's plan.0
-
Friday
*wake up/2m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~❌
*bonus~ boxing jabs, step touch, lateral steps❌
Challenges~
•Day 21
Limited mobility~ deep breathing & meditation✔
Saturday & Sunday~
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*balance exercise✔
*walk~❌1 -
October 21~ 23
▪Monday~
Rested today.
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*hip realignment✔
*mild stretching✔
*balance exercise✔
*walk~❌
▪Tuesday~
Rested today.
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercise✔ - balancing LB workout w/band❌
*walk~ ❌
▪Wednesday~
Rested today.
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*hip realignment✔
*mild stretching✔1 -
▪Thursday •10/24
*wake up/10m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercise✔
*bonus~ balancing LB workout w/band✔
*walk~ 30m✔
*bonus•knee stability(quads-hamstrings)~ step ups✔/step downs✔
Challenges~
•Day
Find 10~ clean to get lean✔
•Day 19
Jumpstart~ core✔
•Day 22
Limited mobility~ bite sized fitness✔1 -
Friday~
*wake up/10m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercise✔
*walk~ 12m quick walk for quad strength ✔
*bonus•
Challenges~
•Day 22
Find 10~ jumping jacks?❌
•Day 30
Jumpstart~ full body dumbbell & bodyweight workout❌1 -
So I had 3 1/2 weeks at other accommodation, and it's too far from the gym. But I'm back, taking it easy at the start.
Walking
6 minutes at 5.0 km/hr
6 at 4.9
10 at 4.8
2 at 4.7
6 at 4.6
6 at 4.5
6 at 4.4
6 at 4.3
6 at 4.2
6 at 4.1
5 at 4.0
I'll increase the speeds tomorrow, just by a little bit.1 -
Walking and running
6 minutes at 5.1 km/hr
Walking
6 minutes at 5.0
6 minutes at 4.9
6 minutes at 4.8
6 minutes at 4.7
6 minutes at 4.6
6 minutes at 4.5
6 minutes at 4.4
6 minutes at 4.3
6 minutes at 4.2
4 minutes at 4.11 -
Saturday~Rest
*Full body stretching
Sunday~ Rest
*wake up/2m
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises
*mild stretching✔
*hip realignment
*balance exercise
Monday~
*wake up/❌
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment
*balance exercise✔
Challenges~
Find 10~ jumping jacks~100~(w/45sec rest for knee)~20 X 2~ 40~20✔
1 -
Walking and running
6 minutes at 5.2 km/hr
6 at 5.1
Walking
6 at 5.0
6 at 4.9
6 at 4.8
6 at 4.7
6 at 4.6
6 at 4.5
6 at 4.3
6 at 4.4
4 at 4.2
The exercise is relatively easy right now, that's likely to change in less than a week.0 -
threewins wrote:The exercise is relatively easy right now, that's likely to change in less than a week.
@threewins, because of the weather?
0 -
@tiabirdie56 I'm going to the gym, and taking things really easy at the start. But I want to increase speed by 0.1 km/hr per day which means that because I'm not fit or particularly muscular it'll be too fast for me soon. Then I'll be increasing by say 0.1 every 5 days.
Also I'm going on holiday in 4 weeks which means I'll lose the majority of my fitness because it's a 5 week holiday.0 -
@threewins, you don't have to lose your fitness while on holiday. Walk whenever and as often as you can, and you can also do chair exercises.
I have been doing these PT exercises for my knee, but they are general body strengthening exercises. Do these and some upper body seated exercises and you will get stronger. They can be done anywhere and they work. I have gotten so much stronger since I started them.
Link to: Knee Pain Explained
0 -
Thanks for the link tiabirdie
I was a bit sore today so I used the exercise bike for an hour at setting 8.
Yesterday on the treadmill I ran/walked
6 minutes at 5.3 km/hr
6 at 5.2
6 at 5.1
Walking
6 at 5.0
6 at 4.9
6 at 4.8
6 at 4.7
6 at 4.6
6 at 4.5
6 at 4.4
3 at 4.3
1 -
●Tuesday~
*wake up/10m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*bonus• jumping jacks~100✔
●Wednesday~
*wake up/❌
*3m@/ITband stretch X 3 /twice daily,✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*1s/15r each of calf raises, hip flexion & extension, torso rotations
●Thursday~
*wake up/10m❌
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercises✔
*lateral walk✔
●Friday~
My usual dailies and a full body strength training workout.1 -
Today I am still sore so I'm using the exercycle. I'm kind of preferring it to the treadmill because I can mentally switch off, which I can't do with the treadmill.
Anyway, 60 minutes at setting 9 (highest is 25).1 -
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercises✔
*lateral walk✔
*bodyweight workout✔1 -
60 minutes at a setting of 10. I "travelled" about 10.5 km.1
-
So both exercycles have a fault where they suddenly become easy to pedal, then the resistance becomes hard again. I'm back on the treadmill again. Anyway, I did 60 minutes of varying types of exercise.1
-
Back on the treadmill.
2 minutes at 6 kmphr
28 minutes at 5 kmphr0 -
▪Sunday, Nov 3rd~
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises✔
*mild stretching✔
*hip realignment✔
*balance exercises✔
▪Monday, Nov 4th~
Rest~ a day of food prep & cooking
*wake up/5m
*3m@/ITband stretch X 3 /twice daily✔
*knee exercises❌
*mild stretching✔
*hip realignment❌
*balance exercises❌
▪Tuesday, Nov 5th~
*yardwork~ 2hrs✔
*wake up/5m✔
*3m@/ITband stretch X 3 /twice daily(1)
*knee exercises❌
*mild stretching✔
*hip realignment✔
*balance exercises✔
1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 389 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 919 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions