🧮 Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 🧮
🗬In thinking about pre-challenge activities for the 2025 Spring 5% Challenge, the goal was to present these activities in some order that might make sense. In the last activity, we discussed meal planning. Anytime you think of a healthy lifestyle there are two things that are usually mentioned, healthy eating and exercise/movement. Since healthy eating was already mentioned, this activity will be highlighting the importance of exercise as you plan YOUR journey.🗭
🤔❔We started researching by asking Google:
‘'What is the best exercise plan for a healthy lifestyle at any age?'
When we researched this subject earlier in 2024, here is the first answer that was received: Q: Which exercise is best for a healthy life? A: A combination of aerobic (walking, swimming) and strength training (weights) is best. Walking is one of the easiest activities to start. You don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day.
When researching this subject for the 2024 Autumn/Fall 5% Challenge, the question was asked a little differently. The query said: Q: What is the best exercise program for someone at any age? The first answer that was found: A: "A complete exercise program for all adults includes aerobic activity three to five days per week, muscle-strengthening activity two to three days per week, and flexibility exercises two to three days per week (or for greatest flexibility gains, daily)," says Barbara Bushman, Ph.
In preparation for the 2025 Spring 5% Challenge, we thought we should ask the question again to check for any updates . . . Q: What is the best exercise program for someone at any age? A: “The best exercise program for someone at any age is one that incorporates a combination of walking, strength training (using bodyweight or light weights), and flexibility exercises like yoga or stretching, as these can be easily adapted to different fitness levels and are accessible to most people regardless of age.”
Although these answers are all slightly different, essentially they all talk about the importance of movement.
🔍Further research uncovered an article from the Centers for Disease Control and Prevention and this article has guidelines, no matter what age you are. The name of the article:
NOTE: This article discusses various activities/recommendations for anyone at any age.
📼There are endless videos (many of them are free) on sites like YouTube that deal with almost any type of exercise/physical activity that you can think of from ‘Chair Exercises’ to get you going to 'Couch to 5K’ and beyond (and everything in-between)! Remember, a healthy lifestyle (like almost anything else in life) must have balance. The only one that knows your body is you. The only one that knows how you are feeling is you.
If you are not used to exercise and don't know where to begin - how about just getting up and walking around the house? Once you are comfortable doing that, perhaps walk around outside of your house, down the driveway, to the mailbox, down the block. No matter what you do, getting up to move will be so good for your body and it will help you feel accomplished once you are done.
In addition to planning your personal exercise plan, why don't you take a look for your sneakers/tennis shoes/kicks/ or running shoes (whatever you call them)? Are they in good shape? Do they need to be replaced so you will be comfortable when walking/moving? Do you have a water bottle handy? Do you own a step tracker? Do you use it? If you like to go outside to walk, Spring is a wonderful time to incorporate outside walking into your daily routine. Please be sure that you also have the appropriate outerwear that will ensure you aren't too hot/too cold.
> > > > Of course, any and all of these recommendations NEVER EVER supersede recommendations from your healthcare provider. We are all individuals and are all at different stages of life (and health) which sometimes dictate what we can and can't physically do. If you are under a physician's care and are unable to exercise or you must limit your exercise to accommodate your specific needs, there is absolutely no reason why you shouldn't continue following your doctor's orders! < < < <
📓 Your assignment: Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 📓
❔❓🤔 What exercise plan will YOU follow for YOUR healthy lifestyle journey? Think of what you can easily commit to in a day and start there. For a few days a week, consider doing ‘just a little more’ if you can to challenge yourself. 🤔❓❔
Feel free to add your comments to this thread outlining your exercise plan for a successful 2025 Spring 5% Challenge (if you blog, you may add the link to your blog here or you may simply wish to copy/paste your writing here - or do both!), but please consider sharing!!
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PLEASE NOTE: The Seasonal 5% Challenge Teams are very active. You will be expected to participate to the best of your ability.
ALL challenge weeks run from Saturday through Friday - you will be expected to record your exercise and ‘Healthy Habits’ points based on weekly Challenge themes. Please record these points daily or at least as often as you can during the week but no later than 11:59 pm each Saturday (your local time). Weekly weigh-ins are also part of the Challenge and you will be weighing-in one time per week no later than 11:59 pm every Saturday (your local time). Your individual team leaders and/or teammates will help to answer any and all questions about where to record your points.
🔮 Our 2025 Spring 5% Challenge Teams are currently being set up. 🔮
✉️ You will be invited to your individual team soon, in enough time to get to know your team leaders and teammates. Until then, get to know some of the Challengers in the 5% Challenge Community who will be participating right along with you. ✉️
📢 Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2025 Winter 5% COMMUNITY TEAM often as this will be the best source for up-to-date information. 📢
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Please be sure to set yourself up for S-U-C-C-E-S-S!! Why not start by taking part in **ALL** of the Pre-Challenge Activities? Here they are listed (along with their links) so you can find/participate in all of them!!
Countdown and Pre-Challenge Activity #1
Countdown and Pre-Challenge Activity #2
Countdown and Pre-Challenge Activity #3
Replies
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My exercise plan will mirror the plan from the Winter Challenge:
- 2-3 weightlifting sessions per week
- 2-3 cardio sessions per week
- Parking at the far end of the parking lot when possible for additional steps during the day
- Standing up and taking a short walk (5 min) every hour of my desk job
I do not have a step counter, either in the form of a smart watch nor an app on my phone. My company does not allow either to be with me in the office, so not only would they do no good sitting in my car each day but I fear forgetting I have the smart watch on my wrist and inadvertently breaking company policy by bringing it in to work with me.
Perhaps this challenge I will set aside a few minutes each day for stretching, especially since it can be done at the same time as watching TV with my wife each night before bed. Hmm…
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My exercise plan is to do stretching every day and then:
3 days per week rowing (more if I have time);
4-5 days per week treadmill; and
2-3 days per week weights/resistance workouts.With the nicer weather, it's easier to be more active outside and my goal is get at least 7,000 steps as many days as I can.
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My Exercise plan is based on my limitations
- Aim for my steps to be 14,700 a week or approximately 2,100 a day. This will vary if it's a really good day and i go carefully I can do perhaps up to 3000. On a ewww day where my bed is my BFF I aim for 1000 anything over on such a day and I'll spend up to 3 days recovering.
- To recognize my body and where it's at. I'd love to be back at 10,000 steps a day, but its not going to happen. I've talked to others with the type of illnesses/diseases I have some of who do not even try now. It saddens me they feel this way, but they also do not have the tremendous support of Dr's etc on their team. I treat all of mine very well because I appreciate them. Greatly.
- I ADORE stretches!! NO Matter what the day throws at me this is my GO TO to help with pain. Along with my heating pads and Biofreeze. Knowing my body and still helping it is a JOY! This helps me to do more with a can do attitude especially when thinking of the person mentioned above.
- JOIN the STEP challenge on the team I am on (PS4L). So many days I'd rather curl up in bed, but I WANT to make my weekly step goal (14,700 or 2,100 a day) and this motivates me greatly.
- JOIN the WALK we do on PS4L I may not contribute as much as others, but every step is a step forward.
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I plan to exercise 5 days a week and include cardio, stretching and strength exercises. I will aim for at least 45 minutes a day. Dancing, jogging, walking,hiking, gardening and weight bearing exercises should accomplish this for me.
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Exercise 5 days a week-Do Not Skip Rest Day
Walk daily ..gradually increase distance as tolerated
ST-as tolerated/slow and steady
Exercise as PT showed daily for knee .
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I have my cardio set 3-4 days/week at least 30 min per workout. This is what I'm doing now going up to 60+ minutes at least once/week. I plan on increasing this by adding pole/nordic walking (which is also a great upper body workout) for 20 min/day.
My weight lifting is kind of haphazard. I'm looking for a lifting program where I can do upper body, lower body, full body. So 3 days/week with reasonable load or rep increases. Anyone have suggestions of a good program to restart lifting?
I try to do 1 day of yoga/week. I think i need more intentionality with yoga, stretching and balance. I'm still working out how to incorporate these in my 6 day schedule.
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Cardio 5 times a week and strength training 2 times a week.
Meet my step goal of 7K steps per day.
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I still use my walker/rollator to walk any distance, but gradually (after four years of post-surgical therapy), I am starting to walk 4 or 5 steps without any assistive devices at all. My trainer said the damaged nerve is creating and sending out small nerves to take its place, and that if I continue to improve, I may achieve my goal of walking again. HOORAY!
I will continue to go to the gym three times a week (an hour each time), and one of those times will be with my trainer, as it has been all along. I might increase my time with her to twice a week if she can fit me in. In addition to "leg work," I do the recumbent bike, rowing machine, weights, and more. I am facing shoulder surgery soon, so how and when I exercise may vary a bit until that's healed.
I'd love to do more, but I know I can count on getting 7,000 steps each week. As my legs improve, I'll up that by another thousand or more, but I'm not sure how soon that will be..
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I usually exercise everyday. I do 120 minutes 7 days a week. Some days the exercise is different especially if my DH is having a bad day and then I get a different kind of workout. My H is a 100% disabled vet and I am his caregiver.
I have all kinds of exercise I can use including a treadmill, elliptical and the Teeter Step Up machine and all kinds of exercise videos. I will join the step up challenge but I don't know how many steps a day I will try to reach.
I will work on ST at least 2 times a week.
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@Lulabelbo I would be happy to help set up a lifting routine for you. Some basic questions:
Do you have limited access to weights/equipment, or a fully stocked gym?
How much experience do you have doing weightlifting?
If I use terms like 3x10, BB or DB or cable, do you understand, or need a primer?0 -
@nossmf Thanks for taking the time to help. I'm using dumbells at home. 3,5,8,10 lbs and 5 lb ankle weight that I think I can add on my arms for resistance. Also resistance loops and bands.
I used gym weight machines in my younger days and started on free weights at the gym but was too intimidated to keep up. Right now I'm doing youtube Cdorner or Kayleigh Cohen to get ideas for setting up a program.
Yes- I know what the terms mean but don't have access to barbells or cable. I should mention we got a pull up bar that we put up in the closet doorway. I hang from it no pull ups
During the last challenge I did full body workouts but was not consistent and they did take a lot of time to complete which is why I Think the upper body lower body days will work better for me with 1 day full body.
I know my equipment is limited - Any help much appreciated. Thanks much.
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I am tracking and following doctors plan. I usually do 20 mins intentional on wakeup, then shower and dress. Other bits through day to alleviate stiffness and for range of motion.
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@Lulabelbo ok, let's put something together for you…
Upper Day
Lying DB chest press - 3x10 (lie on the floor, not a bed or couch - you want a firm surface that doesn't shift beneath you)
Bent-over DB one-arm row - 3x10 per arm (put one hand on a chair for balance)
Seated DB overhead press - 3x10 (your choice both arms at same time, or do one arm at a time)
Band pull-apart - 3x10 (grasp a band with arms extended in front of you, palms down, several inches between to start; keeping your arms straight, pull your hands apart)Lower Day
Goblet Squat - 3x10 (hold DB with both hands in front of chest at shoulder level)
DB Stiff-Legged Deadlift - 3x10
Stairway step-up (DB in hand opposite the leg working) - 3x10 per leg (step up one step, then lower trailing leg back to ground; that's one rep; repeat all reps on one leg before working the other)
Stair calf raises - 3x10 (toes on bottom step, heels over air, hold rail/wall for balance; lower heels as far as comfortable, then extend foot to raise heels above toes; that's one rep)Full Body Day
Pushups - 3 sets AMRAP (as many reps as possible) - wall pushups, chair pushups, knee pushups, whatever version your current strength level allows
Bar descend - 3 sets ALAP (as long as possible) (use a chair to step up, grasp the bar, then step off the chair and let gravity pull you down. Your goal is to resist the pull of gravity, slow the descent)
Lunges - 4x10 per leg (your choice to do all one leg, then all the other, or alternate legs every lunge)Rest 1-2 minutes between each set. I estimate each workout shouldn't take more than 30 minutes to complete. I do not know your strength level, if the DBs you have are all you can handle or merely all you have available and wish you could push yourself harder. Hopefully, eventually you will reach this later state, in which case read through this thread for ideas on how to continue to challenge yourself without going out to buy new equipment:
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@nossmf Hey Thanks for taking the time to put this workout together for me. I was just planning it myself and our programs are pretty similar but different.
Upper body - I never did pull aparts. I'll give them a try. And I would add abs on this day - something like planks or palloff press. I had biceps and triceps on my program. Do you think they get worked with the other exercises as secondary muscles? I can see why including them would increase how much time I spend lifting.
Lower body - The only thing I'm changing is moving lunges here and the stairway step ups to full body.
Full body - I love the idea of bar descend.
I read and bookmarked your tips for increasing intensity. A lot of very useful information.
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I personally add abs every lifting day, just focus on a different part each day (3x10 reps or 30-90 seconds for holds):
one day crunches/planks for the traditional six-pack
one day side lifts/side planks for the love handles
one day Russian twists/palloff press for the rotational musclesYou can do biceps and triceps on upper body day as well, just do them at the end for 2x12-15. Yes, those muscles get worked with the other exercises, and even professional bodybuilders have different views on working them: one dedicates an entire workout to arms, another throws on a few sets at the end of a workout, yet another ignores arms completely and loads up on chest/back work with the assumption his arms are already getting hit hard. The main reason I didn't include them in my recommendation to you is time restriction: you hinted (or at least I read it) that you preferred keeping the lifting sessions shorter to make it easier to get them done, so I hit only the basics.
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@nossmf you're right. I do want to keep program to about 1/2 hour. Anyway,I'm set and ready to try out 1st week program tomorrow and may have to adjust workouts.
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