Fitness Minutes: (34,680)
22,726 8/1/13 5:27 A
Baby Steps - that's the first step you should take. If your body isn't used to exercise, it could be that 30 minutes will be too much for it, anyway. You start work a bit earlier, and leave a bit later - what about a 10 minute walk during lunch - taking stairs instead of the lift - parking a wee bit further from where you would normally park, if possible, or getting off the bus one stop sooner. If the bulk of your work is sitting at a desk, try 'sit' walking on the spot, or get a gym ball and sit on that while you work. You will give your core muscles a good work-out just by doing that, and it is far better for your back. Take more frequent trips to the water cooler, or use the rest room, (whether you really need to or not) more frequently. All of these little bits soon add up. It doesn't have to be in large blocks. Actually, the bulk of my exercise is putting my groceries and laundry away one at a time ........... it works well :-)
I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan
Fitness Minutes: (21,249)
155 7/31/13 12:30 P
I agree with everything I've read - start small. Is there any possibility to take a short walk at work? Maybe tie it in with your work - walk while you plan out a presentation, or think about how to address a sticky problem. Maybe if you need to have a discussion with someone, they might be willing to walk, too, and you'd be sharing your healthy habits. I know it's not easy, but sometimes help comes from the most unexpected sources. I had been walking outside at work when my boss suggested I stop (looks like I don't have enough to do, he said). I was distressed because I had the same problems you did fitting it in after work when my energy was sapped. Well.... our office now has an walking workstation, so I try to walk each day as I read my mail and do any activity that doesn't require precision movements. You can also try to add a few steps to your day at work - walk to the furtherest restroom. Walk to talk to someone instead of sending an email. Are there stairs you can take? I hope you can work something out! Best of luck!
Fitness Minutes: (13,210)
7/31/13 10:00 A
JAZZ MYNN - Say you stop staring at the new exercise machine and just ignore it for a few days, like from Monday through Friday, when you have to get up and get ready for work. Instead before breakfast exercise for 90 seconds, Do sink push ups or wall pushups. They are simple - stand an arm's length away from the wall or sink and just put your hands on the wall or sink and push away for, oh say, 5 repetitions. Do them slowly .Watch a clock with a second hand and do 5 reps in 15 seconds. Then march in place for 15 seconds. Do 5 more push ups on the sink or on the wall in the next 15 seconds. Keep alternating until you have exercised for 90 seconds before breakfast. Now go eat or shower or whatever and get to work!
Okay now, say it's lunchtime. Can you slip into the bathroom or break room and do another 90 seconds of exercise like you did in the morning before lunch? It only takes 90 seconds... You don't need exercise clothes or tennis shoes just the determination to do a little exercise before you eat your lunch. A minute and a half! Go for it!
Now you're home from your busy day and it's time for dinner. While dinner is cooking do your 90 seconds of routine push ups and marching in place for 90 seconds. Do this before you eat three times a day and you will have almost five minutes of exercise in a day! It doesn't sound that hard or take much time. Write yourself a note or make a visual of yourself at the sink or wall and see yourself moving for 90 seconds!
Then on Saturday try out that shiny new ellipticle. Take it for a trial run! Start out slow until you see how your knees are going to react. Try ten minutes... for the first time... you can challenge yourself to do longer the next time... On Sunday give yourself another go round of ten minutes. Maybe on Monday morning you can do five minutes on your machine before breakfast or do ten minutes after you get home from work Monday night, and remember to do your 90 seconds before lunch and dinner every day. It's short and sweet and an easy introduction to getting into an exercise mode. Work on building the routine of it until it becomes a habit. Try really hard to do this for two weeks so you can build the habit into your life. 90 seconds here and there isn't so hard to do and ten minutes isn't so long once you make the time and take the time for you! Start small with those baby steps and meet those tiny goals. Pat yourself on the back and then go for a little longer the more confident you become that YOU CAN DO IT!
I so TOTALLY agree with, start small. 5 or 10 minutes and that's it. I started with 10 minutes of walking. Saying I was going to do 30 or 40 minutes-- well it just seemed so overwhelming and I didn't have time and I wouldn't do it and then I'd feel bad about myself. Shoot, honey, life's too short to feel bad about yourself all the time. 5 or 10 minutes is more exercise than you've been averaging now. And it was more than *I* had been averaging, too. I don't have to do "perfect"-- I just have to do "better".
I think you'll find that once you get going and stick with it for a while, you'll want to add some more time to that. You could set yourself up for an exercise streak, and decide on some rewards for sticking with it. Personally, I'm a big fan of rewards. Most of my rewards have been relatively inexpensive things, and a lot of them were fitness-equipment type stuff. But you can choose whatever it is that you want (just don't make the rewards food).
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
Great advice! I was in a similar situation, and just a few months ago, too. A sedentary job, hate gyms, etc. when I decided to change, it was because of a (successful) cancer operation and a diabetes diagnosis--yikes! So the motivation came, but I was recovering, and couldn't be strenuous. I started with a ten minute walk a day, and 15 mins of dancing, because I like both, and didn't think of them as exercise. I started to drop wait and get the energy. I now do 40-60 minutes a day, though not all at the same time.
Maybe you haven't been able to start because you think of the machine as a trudging duty. Could you dance to three consecutive songs and enjoy it? No time? Dance while getting dinner ready, or putting laundry away. As you feel livelier, that elliptical may beckon you as a reward, not a punishment.
Hope you find the right key for you.
Aquahawk on the White Hawk Team -- back in the nest!
How do you eat an elephant? One bite at a time [not meant to be literal! ; ) ]
Fitness Minutes: (230,275)
7/25/13 11:02 A
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction. Remember, you're trying to change habits learned over a life time, that's not going to happen overnight, a week, a month or even a year.
Change takes time. thus the reason to be patient with yourself and your body. No one ever became a healthy eater overnight. it's impossible. that's why spark people encourages its members to start with some simple changes first. Don't try to workout for 30 minutes if this is something you've never done before. Instead, why not start with 10 minutes ?
You can break your workouts up into shorter segments and still get all the benefits. Working out for 10 minutes three times a day still adds up to a 30 minute workout. And well, you really don't have to start with 30 minutes. you really could start with that first 10. Slowly ease into a routine so that your exercise will become just that, a routine.
As the old song goes,"accentuate the positive and eliminate the negative". give yourself credit for all the positive things you do for yourself and don't beat yourself up if you're not perfect. You don't have to be perfect to be healthy.
Think progress, not perfection. Change really does take time.
7/25/13 9:41 A
You can do it and we are all here to support you! let us know how it goes!
Fitness Minutes: (0)
7/24/13 9:48 A
Thank you, ladies. ^_^
You're right, I should try and start small.
Fitness Minutes: (9,059)
7/24/13 9:38 A
I agree with Lenatroxtell88 just do 5 minutes. I also stuck a quote on my phone, my fridge, and my car visor that said "Yesterday you said tomorrow" and let me tell you I had been saying tomorrow for YEARS. So now I exercise regularly it is not always easy to put on my shoes and get out the door but when I do whether its for a short or long walk/jog I always feel better for it! Good luck you can do it!
7/24/13 8:06 A
Why don't you try getting up 5 minutes earlier and working out and then doing 5 minutes before bed then work your way up too the 30 or so minutes....Don't beat your self up just do little things to help you keep changing. Good Luck!
Fitness Minutes: (0)
7/24/13 7:45 A
Ok, so I dedicated my first couple of weeks to getting my diet down, which I think I have accomplished. I eat the right things, at the right times and in the right portions. I decided it was time to rev things up and add exercise into the mix. Iíve gained a ton of weight over the years and have become decidedly sluggish and inert, so I have been looking forward to getting my energy back through exercise. I even bought an elliptical and put it right in my room for easy access. Only problem is, I wonít get on the darned thing! Due to changes in my job earlier this year (promotion!) I go into work a bit earlier and leave a bit later every day. In order to get an effective 30-45 minutes in, I have to wake up at 5am and it has just not been working out. Instead of making up for it by using the machine at night, I just go to bed! I kick myself every morning, then do the same thing over again! Iíve been trying to do this since Monday and have not even broken in the new machine yet. Iím upset that with all my hard work from dieting, I canít get up 30 minutes earlier to get some much needed exercise in. Does anyone have any tricks they use to make sure they do their workouts? So frustrated with myself!!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.