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SLASALLE's Photo SLASALLE Posts: 12,931
6/27/18 5:12 P

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Slow and steady wins the race ... and more often without aggravating existing conditions, or creating injuries.

I am also somebody who tends to go all out. I learned the hard way about 25 years ago herniating a disk at L4-L5, which caused me MONTHS of having to start over by slowly walking around a track and stretching.

So now, for me, it's slow and steady ... That does NOT mean I don't pick up the pace and do increasingly challenging workouts!

Start slow ... my best advice.

Good luck on your journey!

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ARRBJORN SparkPoints: (317)
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6/26/18 7:41 P

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So yesterday was the day I went for my jog/walk. I do not have any muscle soreness today, in fact I went for a very low-intensity walk earlier.

I like to run hobby-grade RC monster trucks so there is a lot of start/stop walking to get the truck when it flips over and go from place to place with it and since it's an off-road vehicle this means a lot of what essentially equates to hiking.

As out of shape as I am this kept my heart rate around ~145 (it doesn't help that it was 102F in Texas where I am). I was at it for 45 minutes and I am still feeling pretty good. I'm not having any problems with over-heating thankfully.

I guess I'll just keep doing what I can and using DOMS as a guide to when I am pushing too far. I already knew about it, but I think my mistake was thinking that it would only happen if I was pushing as far as hard as I could and then going one step further every time I got active or worked out.

Thank you both very much for your input. I think it will help me quite a bit as I continue on my journey to be more active!

P.S. I've talked to my GP, an orthopedist, and my chiropractor, all of whom agreed that I was healthy enough for robust exercise and encouraged me to do so. I actually have pretty bad sciatica and my orthopedist said it may actually help lessen my chronic back pain the more active I am because it helps keep my back mobile and loose.

In fact, I have a laundry list of ailments mostly brought on by being sedentary that actually keep me from being active, but I've decided it's worth it to overcome them and be active anyways! After all I gotta live forever for the kiddos, right?

I have sciatica, plantar fasciitis, heel spurs, knee spurs, and worst of all fibromyalgia, which makes all the other things hurt worse!

6/26/18 7:20 P

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Probably the surest indicator of overdoing it is the day after-2 day after Delayed Onset Muscle Soreness-- "DOMS". Your body will definitely be letting you know!!

You might want to check out one of the "C25K" "Couch to 5K" programs.... They will progress you slowly for distance and time. Given where you are currently are in your Journey...taking it extra slow would probably be wise...just walk instead of running/jogging. So if it suggests running 0.5 mile, and then increasing... hold off...repeat walking that 0.5 mile for several times until it seems easy. Personally I am not a jogger/runner...never have been....but it is the slow repeated walking and increasing time/distance that leads us to better fitness.

Having repeated small successes is more important than instantly recapturing the joy jogging once gave you. Give yourself Time---it will happen!!
All the nest,

There is an active Team here on Spark where you can read more, or join in:

Edited by: LADYSTARWIND at: 6/26/2018 (19:30)
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings

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6/26/18 6:52 P

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My first suggestion would be to get cleared by your doctor for regular activity, especially since you've been inactive for so long. Once you have the "all clear", walking would be a great place to start. I know it's tempting to go all-out when you've got a lot of motivation in the beginning, but you have to give your body a chance to get used to exercising again. Even if it's just a walk/jog, that's a lot for someone who hasn't been exercising regularly and has a fair amount of weight to lose.

Your doc will likely give you advice on what kind of exercise you should be doing and how often, but typically walking 3-4 days a week for 15-20 minutes is a good place to start. By gradually increasing your activity level, you help minimize the risk of physical injury or mental burnout.

Good luck!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ARRBJORN SparkPoints: (317)
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6/26/18 4:03 P

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Just a short background:

I am a 435lb male who has been highly sedentary most of my life due to being a computer programmer, severe depression etc etc (I'm not here to tell my sob story). Long story short, I'm beyond out of shape.

I'm finding that most of my ligaments and tendons have atrophied due to lack of use. This is most apparent in my knees where they have atrophied so badly that they have pulled bone spurs off both knee caps.

I say all of that only to ask this simple (or not so simple?) question:

When can I tell if the pain I am feeling is just from exercising muscles and joints that have been sedentary most of their lives, or in the case of bone spurs from legitimate irritation, and when I have pushed too far?

Is there a rule of thumb I can go by?

For instance, yesterday I decide to go for a jog/walk. I know, at 435 pounds it's probably not the best idea, but I used to enjoy running when I was just a kid, and it still brings me joy.

It felt good, but I only went about 1/4 mile total with half jogging and half walking. The first third was downhill, the second third was flat, and the third stretch was uphill (hence the walking pace).

By the time I was done my heart rate was ~181 and my legs felt like jello. I was tired and exhausted but not miserable. Today I feel like I want to do it again, but I have no idea if that would be detrimental and I should only do this every other day, or every two days or something, or if as long as I have the energy/strength I should just go for it.

So far in my exercise history I've been highly prone to pushing way too far and ending up having to rest for weeks to heal an injury, causing me to never really get very far in my regimen or even be able to stick to a regimen. Whether it's some kind of cardio exercise or weight lifting or even something as simple as yoga or tai chi I always seem to push myself too far too fast.

How do I find balance so that I can stick with something and be more active?

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