Countdown & Pre-Challenge Activity 4 - Exercise Plan
kaliswalker
Posts: 1,316 Member
Can you ease into fitness now? Can you make it something you enjoying doing? Could you aim for 20 minutes of daily exercise to gain momentum and surge into the challenge? You can break it into smaller sessions if that helps, but don't mistake being busy for being physically active. You need exercise to have ease of movement, strength to do your daily activities, sleep better, be happier, and not age prematurely. Begin with the end in mind!
Resources - Dust off the scale, put your exercise clothes out where you can see them, pull out the runners, find the gym bag, wash and fill the water bottle, pump up the tires on the bike, find the activity tracker, heart rate monitor, skipping rope, swimsuit, dog leash if you have a dog, take the clothes off the treadmill, find your Walk Away the Pounds video, see what exercise programs are at your gym (or virtual gym), on TV, YouTube, find a Meetup group that walks, dances, or bikes. Just get out there.
Tip - put a pair of runners, jacket, umbrella and a hat in the car so you are ready to walk any time, any where.
Program - Plan on what exercises you actually will do. If you are just starting out aim for consistency; will you walk 20 minutes a day? If you have been exercising for a while can you challenge yourself to increase the intensity or time? Find exercises for upper, core, lower and whole-body exercises. Some household chores are classified as exercise too ie. vacuuming, cleaning the garage, etc. Look at chair exercises if you have mobility issues or to add additional exercise minutes while you watch TV. The professional trainers on YouTube are my favorite; so much variety, intensity and fun!
Some of my favorite YouTube exercises - HASfit, Body Project, Donovan Green and others. There are many to choose from. Also I can multi-task, follow an exercise video and watch a movie or listen to an audiobook at the same time. It helps if I have done the video before. If I have been busy all day, sometimes I do a quick 5 minute chair exercise before bedtime.
Look for some exercise items at the $ Store - dumbbells, kettle bell, resistance bands, a ball, and a skipping rope. It's an easy and inexpensive way to get started.
If you have physical limitations or time constraints be sure to do what is appropriate for you and know that all of us are doing the Challenge together at our own pace.
Help Yourself Over Exercise Hurdles https://bit.ly/3VgSjoI
How to Exercise with Limited Mobility https://bit.ly/3ViDdzh
Over 110 Cardio Workout Ideas https://bit.ly/2z11V2Z
40 Things to Try When You Don't Want to Work Out https://bit.ly/3eNYtrD
If you need more motivation, think of 10 reasons why you should exercise. What is your #1 reason to exercise?
Write up your 2024 Summer 5% Exercise Commitment. What type of exercise will you do? How many minutes and how often will you exercise? You can post your Commitment here or in your planner, diary or blog.
Example
Summer 5% Challenge Exercise Commitment
Daily - YouTube exercise, walk dog, walk to store
3 days a week house repairs or yard work
Give yourself the gift of a slimmer healthier body. Make this Challenge the Best Ever!
Check List
Have you got your exercise clothes, runners, water bottle, etc. ready to go?
What is your exercise plan?
Did you post your 2024 Summer 5% Challenge Exercise Commitment?
Please feel free to add your comments, plans, and suggestions here.
Summer Pre-Challenge Activities for your reading or participation
Countdown & Pre-Challenge Activity 1 - Welcome!
https://community.myfitnesspal.com/en/discussion/10918421/countdown-pre-challenge-activity-1-welcome#latest
Countdown & Pre-Challenge Activity #2 - SET SOME 🥅GOALS🥅!
https://community.myfitnesspal.com/en/discussion/10918557/countdown-pre-challenge-activity-2-set-some-goals#latest
Countdown & Pre-Challenge Activity 3 - Healthy Eating & Nutrition Plan
https://community.myfitnesspal.com/en/discussion/10918690/countdown-pre-challenge-activity-3-healthy-eating-nutrition-plan#latest
Resources - Dust off the scale, put your exercise clothes out where you can see them, pull out the runners, find the gym bag, wash and fill the water bottle, pump up the tires on the bike, find the activity tracker, heart rate monitor, skipping rope, swimsuit, dog leash if you have a dog, take the clothes off the treadmill, find your Walk Away the Pounds video, see what exercise programs are at your gym (or virtual gym), on TV, YouTube, find a Meetup group that walks, dances, or bikes. Just get out there.
Tip - put a pair of runners, jacket, umbrella and a hat in the car so you are ready to walk any time, any where.
Program - Plan on what exercises you actually will do. If you are just starting out aim for consistency; will you walk 20 minutes a day? If you have been exercising for a while can you challenge yourself to increase the intensity or time? Find exercises for upper, core, lower and whole-body exercises. Some household chores are classified as exercise too ie. vacuuming, cleaning the garage, etc. Look at chair exercises if you have mobility issues or to add additional exercise minutes while you watch TV. The professional trainers on YouTube are my favorite; so much variety, intensity and fun!
Some of my favorite YouTube exercises - HASfit, Body Project, Donovan Green and others. There are many to choose from. Also I can multi-task, follow an exercise video and watch a movie or listen to an audiobook at the same time. It helps if I have done the video before. If I have been busy all day, sometimes I do a quick 5 minute chair exercise before bedtime.
Look for some exercise items at the $ Store - dumbbells, kettle bell, resistance bands, a ball, and a skipping rope. It's an easy and inexpensive way to get started.
If you have physical limitations or time constraints be sure to do what is appropriate for you and know that all of us are doing the Challenge together at our own pace.
Help Yourself Over Exercise Hurdles https://bit.ly/3VgSjoI
How to Exercise with Limited Mobility https://bit.ly/3ViDdzh
Over 110 Cardio Workout Ideas https://bit.ly/2z11V2Z
40 Things to Try When You Don't Want to Work Out https://bit.ly/3eNYtrD
If you need more motivation, think of 10 reasons why you should exercise. What is your #1 reason to exercise?
Write up your 2024 Summer 5% Exercise Commitment. What type of exercise will you do? How many minutes and how often will you exercise? You can post your Commitment here or in your planner, diary or blog.
Example
Summer 5% Challenge Exercise Commitment
Daily - YouTube exercise, walk dog, walk to store
3 days a week house repairs or yard work
Give yourself the gift of a slimmer healthier body. Make this Challenge the Best Ever!
Check List
Have you got your exercise clothes, runners, water bottle, etc. ready to go?
What is your exercise plan?
Did you post your 2024 Summer 5% Challenge Exercise Commitment?
Please feel free to add your comments, plans, and suggestions here.
Summer Pre-Challenge Activities for your reading or participation
Countdown & Pre-Challenge Activity 1 - Welcome!
https://community.myfitnesspal.com/en/discussion/10918421/countdown-pre-challenge-activity-1-welcome#latest
Countdown & Pre-Challenge Activity #2 - SET SOME 🥅GOALS🥅!
https://community.myfitnesspal.com/en/discussion/10918557/countdown-pre-challenge-activity-2-set-some-goals#latest
Countdown & Pre-Challenge Activity 3 - Healthy Eating & Nutrition Plan
https://community.myfitnesspal.com/en/discussion/10918690/countdown-pre-challenge-activity-3-healthy-eating-nutrition-plan#latest
3
Replies
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i will be doing a variety of exercise throughout this challenge.
my summer 2025 exercise commitment will be:
daily walks of at least 30 minutes
strength training for at least 20 minutes three times a week
yoga once a week
dancing every day for at least 60 minutes
i have got my exercise clothes, mat, runners, weights, kettle bell, water bottle all ready to go.
i posted my exercise commitment here.0 -
Countdown & Pre-Challenge Activity 4 - Exercise Plan
Summer 5% Challenge Exercise Commitment
Daily -
Walking with or without the dog
Go to gym for swim exercise and toning
YouTube exercise if not able to go to gym
Check List
exercise clothes
Sneakers
water bottle
gym bag
Good attitude to move everyday and be ready to go!!
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Bump0
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Exercise plan is simple as well 3-5 days of resistance training and getting in my AM 45 min walk and 60 min walk post dinner. My step goal is 16,800 a day.0
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I work with a trainer at her gym and I go in to work out at least three times a week. I get in a few walks, although I use a walker to get around due to nerve damage in my left leg. Mostly I keep in fairly good physical condition by going to the gym and eating properly. At home, I have (and use) weights, stretch bands, and balls to use on in-between days, or when I can't get to the gym.0
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If you need more motivation, think of 10 reasons why you should exercise. What is your #1 reason to exercise?
1 - Strength Training Exercises help me get stronger and makes every day living easier - can can bring in a big package of drinks after grocery shopping because I am strong enough.
2 - Exercise actually increases my energy so when I exercise in the morning, my entire day is more efficient
3 - Exercise improves my balance which reduces fall risk which does increase with age. I am 71 and so far have not fallen.
4. Exercise that focuses on stretching increases my flexibility which makes it easier for me to reach things that fall on the floor or get items from cabinets that are high on the wall.
5. Aerobic exercise strengthens my heart and lungs which increases my stamina so I can do more of what I want to do.
6. Exercise keeps me biologically younger than my chronological age. I can keep up with my grandchildren
7. Exercise helps me sleep better at night.
I can only think of 7 benefits that I get from exercise.
Write up your 2024 Summer 5% Exercise Commitment.
What type of exercise will you do? I will alternate walking with a strength routine every other day.
How many minutes and how often will you exercise? I am committing to 30 minutes 6 days a week. I also plan to do two 10 minute cleaning sessions a day to get myself to be more active through the day.
You can post your Commitment here or in your planner, diary or blog.
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I am committed to walking a minimum of 20 minutes ever day.0
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Walking will be my main goal as I start this weight loss journey once again. I have to remember to start slow and work my way back to where I was.0
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My exercise goal is to go to the gym at least twice a week and to do strength exercises as well.0
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Exercise - home yoga daily practice, varied daily cardio, walking, water aerobics, biking and treadmill couch to 10k.
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1. Do a plan for tues, wed thurs at home
2. make a plan for short weekend at work
3. Make a plan for long weekend at work
4. walk friday mornings
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Summer 5% Challenge Exercise Commitment
Daily -
Walking or Dancing 30 minutes a day
Incorporate some weight training/body weight exercises 4x/week
Check List
walking shoes/sneakers
kettlebells
resistance band
step tracker
No excuses to not get in exercise - this is my summer challenge commitment
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I walk 3-4 miles every day and I do a recumbent bike workout on IFit Monday to Friday ( I take Saturday and Sunday off to rest my ankle). I do 120 minutes a day (60 minutes in the morning and 60 minutes in the afternoon).0
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Check List
Clothes, shoes, water, etc. are all ready in use.
My plan is what I've been doing for a while, and is as follows:
Yoga and Tai Chi on Mon and Wed, Yoga on Saturday, Step and Sculpt class Tue and Thu; these are all classes at my gym.
I'm going to be adding ST back in (I fell out of my ST routine months ago) on two of those 5 days (probably Tue and Sat). I'm also going to be adding a yoga session on our new Zen Sundays (yay). My gym is closed on Sunday so this will work out well. The only day I have open is Friday and I haven't figured that out yet. It's too hot to walk outside now, but I'll probably find some kind of cardio video to do when I can't get to the gym some Fridays. On the days I do go to the gym, I'll hop on the treadmill.
My main fitness commitment for this challenge is to get my weight (strength) training routine back into place.0
