Only Exercise is Walking for the Next Two Weeks

1953Judith
1953Judith Posts: 325 Member
edited October 2024 in Motivation and Support
I have just had some minor surgery. Due to the location of the stiches, for a couple of days I do nothing, then I am allowed to walk (not intensely). This is my first challenge to my new exercise regime of the last year (body pump/weights three times a week, aerobic exercise three times a week and stretching emphasis once a week. I am going to work in walking three times a day and really focus on some nutritional goals over the next couple of weeks. I am trying to wrap my mind around not being discouraged by this. So I am trying to be positive about lab results and look ahead to getting back to exercise. When I begin exercising again, do I start off where I left off or do I need to step it back a notch?

Replies

  • trud72
    trud72 Posts: 1,912 Member
    :drinker: belive it or not walking is on of the best exersices around...it can burn some really good cals too you might be suprised!
  • atomicpunk1974
    atomicpunk1974 Posts: 54
    My experience has been that you'll have to work back up to the level you've been at. I would say step it back a notch and listen carefully to what your body tells you about what it can handle and when it's ready to step it back up. When I've gone through this, I've had to remind myself that jumping back in too quickly will probably result in injury and will definitely result in decreasing my enjoyment of my exercise and my motivation to do it. That has helped me with the patience.
  • FitForeverAgain
    FitForeverAgain Posts: 330 Member
    Few things for you:

    1. Thanks for not 'pouting' about your surgery, way to look at this as a challenge!
    2. Get up earlier. Cut back sleep by 1/2 hour, and walk twice a day. Add 30 extra minutes, you'll need it to keep in that caloric deficit zone.
    3. You nailed it, focus on that diet. Eat VERY cleanly.
    4. Sounds like you've been working out hard. A couple weeks of low intensity walking won't hurt you a bit. When you do get back to working out, as long as you're not lifting heavy, no need to dial it back. You may be sore for a couple days, but your body will adapt very quickly.
    5. Again, way to stay focused, and not use this as an excuse. Use it as an opportunity to really dial in your nutrition and get excited for being rested and geared up for elevating your workouts to above where they were before!
  • Nic620
    Nic620 Posts: 553 Member
    My thought is, and if Doc agrees, slowly get back to where you were prior to set back. If you think your up to jumping in at 100% full force then do it just again run it by Doc. You don't wanna do something that could potentially put you out of commission or have you on a limited work out for a longer period.
  • 1953Judith
    1953Judith Posts: 325 Member
    Thanks for the support. A major motivator in my journey to maximize healthy habits where possible is to be assured that I have positioned myself well to address any of life's health curveballs. This is a minor test, but my first one. I intend to be very proud of my work.
  • ivy2009
    ivy2009 Posts: 75
    Don't be discouraged. Cut your calories a little if you are going to burn a little less. But the good news is that when you CHANGE things up now and then, you help to restart your metabolism for the better. When I eat pretty lean and exercise a lot and do this a while, I tend to loose less weight. I found that little breaks that are reasonable like you will be doing result in me losing weight still or at least maintaining. Remember this is a LIFE TIME of good health, NOT a diet for the short run. You will do fine. :love:
  • 1953Judith
    1953Judith Posts: 325 Member
    My stitches are out and I am good to go on all exercise but swimming (and that will be available to me again on the weekend).

    Between the treadmill and the beautiful outdoor weather, I was able to walk between 5 and 9 miles every day. I stuck to healthy food. I watched my sodium potssium balance, but did not worry if I went over calories.

    Today I started back at the Y. I am pleased to say that I seem to have maintained both my weight (appear to have lost one pound)and my stamina. It is nice to be easily back on track with no trauma, no drama.

    It really helped me to post my worry and to get suggestions at the front end of this two week period. So thanks!
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