2 - Exercise Plan

My exercise journey is a working progress. I am doing the walk away the pounds dvd's. Right now i am walking 1 mile 5 days a week and 2 miles on Saturday (this past Sat. was my first 2 mile walk, WOW). I am very out of shape, my job for the past 4 years is a sit at a computer all day. So i was only getting about 3000 maybe 4000 steps a day. I bought a fit bit versa and i am trying to get up every hour and walk around the building. With starting this and my 1 mile walk i am getting between 5000 to 7500 steps depending on my work schedule. My goal is 10001 steps by the end of this journey. I will be adding an extra 2 mile walk next week, and i will keep doing that to where i am walking 2 miles every other day but Sunday (my rest day).

My exercise plan is to do 10 minute chair exercise 3× A day. Will work up to more as able.

My exercise plan:

1. Try to hit a minimum of 10k steps every single day.
2. Hit the bike at least 3 days a week (to start)
3. Incorporate weights 2-3 days per week
4. Work on my stretching and PT exercises

I'm training for a half marthon (12/14) so my exercise for the fall challenge will be:

walking 5 days a week for 30 min
running every other day
cross-training (weights & yoga) twice a week

Exercise
- Walk the dog, 1.5 miles / 30 minutes daily
- Pool daily, 1 hour daily
- Bicycle, 15 minutes daily
- "30 Jumpstart Your Workout Challenge", 15 minutes daily

I just updated my sp showing my exercise program. I've just gotten back on my feet after being ill for a month. I'll start out slow, 10+ minutes of Cardio daily and see how I do on 3 days a week of Strength Training.

Topic #2 ~ Exercise Plan:

This is what is written on my SparkPage under 'My Program':

In 2010, I found the 5% Challenges. These Challenges, along with some common sense eating/exercising are some of the things that have helped me most on this journey to create a 'healthier' me.

As an additional resource, (and a present to myself), I signed up for SparkCoach and began that feature on 1/1/17.

I'm an active member of the 5% Challenges, in addition, I serve as a Co-Leader of the Challenges.

For the 2019 Fall 5% Challenge, I plan to exercise a minimum of 3 times per week for a minimum of 30 minutes. Also, when the weather allows, I plan to get out and walk during my lunch breaks.

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Check List

Have you got your gym clothes, runners, water bottle, etc. ready to go? YES!

What is your exercise plan? Exercising AT LEAST 30 minutes for a minimum of 3 times per week.

Did you post your 2019 Fall 5% Challenge Exercise Commitment on your Spark Page, on this topic, or in a blog? Posted on 'My SparkPage' under 'My Program'

Edited by: HICIM705 at: 9/27/2019 (20:13)

My exercise plan:

While DH and I are up north on the farms, I will:

1. Run or run/walk at least 3 days a week, weather permitting.

2. I will attempt to find some type of televised/online stretching and strength training to do 2 days a week. (A friend recommended "Essentrics or Classical Stretching" on PBS.)

When DH and I go south to our winter home, I will update my plan to include the gym and pool.

Do my best to reach 10000 steps 5/7 days
Use the gym at work M-F

Exercise plan for Fall 5% Challenge:
80 minutes cardio
40 minutes strength
Get in a groove, I'll go over!

2019 Fall 5% Challenge

Exercise Plan:

I have a plan already in place, so here it is.

Daily:
20 minutes stretching morning (flexibility and posture)
20 minutes Qi Gong morning (flexibility, strength, breathing, focus)
20 minutes Tai Chi morning (flexibility, strength, stamina, balance, focus, breathing)
20 min free weights afternoon (strength, stamina, posture)
20 min stretch bands afternoon (strength, stamina, posture)
Zumba 90 minutes. (3 X Week)

Alternative cardio/strength training:
Swim laps 20 min
Walking 20 min
Hiking > 6 hours

Done!

Fall 5% Challenge Exercise Commitment

I work two jobs so I will fit my exercise in when I can.
I will walk or do home exercise on Friday, Saturday, Sunday

Have you got your gym clothes, runners, water bottle, etc. ready to go?
Yep, always!

What is your exercise plan?
1) I’m following a training plan to walk/jog a 12k in May. I have a treadmill, so once the weather gets too bad I will do it indoors.
2) To take care of my feet (I have plantar fasciitis), I will take it slow and do some weeks of the training plan over again if I have to, and/or cross train on a my stationary bike.
3) I’m committing to strength training M & F
4) Yoga on Wed.
5) To help with my plantar fasciitis, I will set a reminder to use the foam roller on my lower calves. It really helps release tension in my feet, and I don’t do it as often I should.

Did you post your 2019 Fall 5% Challenge Exercise Commitment on your Spark Page, on this topic, or in a blog?
This topic and my Spark Page

Check the Blogs from others who are doing these Countdown Activities too.

I am going to continue to do My walking everyday! I am going to try to do more upper body strength exercises. I am going to do as much as My knee and breathing allow!!

Continue with my walking every day.

Recovering from a triple heart bypass with grafts done August 30th. My exercise plan is slow and steady progress under Drs guidance.

Currently that is walking daily using a walker with a seat for brief rests as needed. Daily goal is 2 miles daily 'FOR LIFE'.

Will be starting cardiac rehab in mid Octobet.

Edited by: O2DEBORAH at: 9/22/2019 (17:02)

My exercise commitment:

* Daily Yoga - working on Yoga with Adriene 30 day series -mix and match
* Daily walk with dogs
* Ride my bike
* Fill in with hiking,cardio videos, treadmill and strength training

My exercise commitment:

wake up early with Hubby and go to fitness center 3x week minimum
~treadmill 30 min 3x week
~recumbent bike 15 min 3x week
strength/weights 2x week
BONUS*
walk the dog on clear evenings
family hikes

I’ll get 30+min a day of exercise a day that hard enough that it registers on my Apple Watch. I’ll run, bike and go to barre classes.

My exercise plan:

I belong to a gym that is open 24 hours a day. I will try to go in the morning before work or I will do an indoor walking workout at home.

Strength train one day week. I like variety: elliptical, treadmill, recumbent bike and indoor walking workouts.

I am home most of the time - so I enjoy the WATP & spark weight videos
when I am out- there are 2 parks close - so I stop and walk the parks in cooler weather - this summer has been brutal- so no extracise out side, but on errand days walk extra.
thursday was fabulous and was out so walked collins park - it was great

Like my daily list, being retired means I don’t have a set plans. I just go with the flow of the day!

I have made myself an exercise list of things I can do.
I’ve made myself a calendar for October and one for November with what I want to do each week. I can choose for each day based on what other things are going on.

I read and reread my exercise list daily..and often add or exchange items to keep interest going.

I have started taking my deep water classes for an hour again, one is on saturday at 8:30am and one on Tuesday evening at 7pm. Different pools too. I would like to, eventually, take the 8:30am class on Saturday, leave that pool and go to the other pool and take the 10am class, but I have not worked my way up to that yet. I think i get a better workout at the tuesday pool, it is a 13 ft deep pool, they have high dives there, the teacher pushes us more. where as the class on saturday early mornings, is a different kind of workout, i just don't seem to work as hard there. i don't know why.

I would like to start swimming more often and/or doing the eliptical or bike at the gym. So that is what i am going to aim for, I still have to exercise either in a pool or inside, it is just too hot outside for me.

I do 10 minutes several times a day as it is easier on my bad knees

My exercise commitment is
Walking/Cardio 3-5 times a week
Strength 3 times a week

My exercise plan is to get at least 30 minutes of walking 6 days a week.
Strength training at least 2 days each week.
Moving more throughout the day.
Pilates at least 3 days each week.

till the end of the year i am going to do mr physical media challenge. i am going to try to do all my dvd's/vhs/ and fitness article routines before the end of the year. i did the same thing several years ago and it took about 3 months. i tossed out a couple then because they where broken or i didnt like them.

I'm shooting for that daily exercise but not opposed to getting in 4 to 5 thirty minute sessions each week. Planning on getting in a lot of steps with chores, volunteering and at work during lunch and breaks.

everyone!

**My Exercise Plan to Keep Moving**

*Clean to keep moving
*25 minutes of intervals on the treadmill daily
*Nightly walks/jog around my neighborhood
*Park at the back of parking lots just to get those extra steps in
*3-4 days a week of body weight exercises.
*Take our dog for a walk
*Play soccer with my daughter
*Dance to music
*Go hiking

The more consecutive days I am active the easier it becomes!

I Will Make Exercise Fun & Rewarding!

This morning I am doing my 2019 Fall 5% Challenge exercise planning so I am successful in losing weight, increasing my strength and feeling great.

1) It's fall so hubby and I are going back to the gym at the recreation center. I can do water aerobics and we can both go to the gym for strength training. There are classes too.

2) Yesterday I got pokemon on my phone, so I am ready to walk and capture pokemon. My Spark friend MARYPHONE does pokemon and said she will help me figure it out.

Fall 5% Challenge Exercise Commitment

1) organize my gym clothes and runners
2) pack my gym & pool bag
3) start using Contigo cup for water
4) strength training at the gym Mon/Wed/Fri 30 minutes
5) water aerobics Mon/Wed/Fri 60 minutes
6) watch Spark TV - exercises for upper, core, lower and whole-body exercises
7) chair exercise when I am watching TV
8) 20 minutes a day walking on my treadmill, so I do it regardless of the weather
9) check the trunk of my car for runners, hat, jacket, and umbrella
10) make a new playlist for kitchen dancing
11) I will put my exercise schedule on my calendar so I see it and prioritize that time
12) hike in the watershed 2 times a week
13) centralize my exercise gadgets and equipment
14) set up an exercise area with a TV
15) daily exercise, at least 20 minutes
16) get a trainer
17) pokemon & geocache

With each exercise session, I will find ways to make it more fun. I have an MP3 and usually listen to audiobooks, but it's time to find great music to get me moving. I will make exercise dates with my friend and meet her at the gym or pool. I will reward myself in some way for exercising. When I exercise it will give me something to think about.

I can make the time to exercise more if I schedule and prioritize it.

It looks like a lot so I am going to copy the list to a spreadsheet for a checklist with dates. I have a big incentive to be fit, so I can take care of my puppy Rebel and hike with her and be fit for my cruise and trip to South America in Feb. 2020.

I did put it into a spreadsheet with a date format, print it off and will get started today.

My Commitment and Plan:
I commit to exercising at least 5 out of every 7 days by doing 10 minutes of Yoga in the mornings and 20 minutes of cardio (via my e-bike usually) in the evenings. I also plan on incorporating some upper body workouts with my dumb bells. I can do that while riding my e-bike. I also plan on the number of minutes increasing gradually as I work this into a new habit. I had been slacking in the exercise dept lately, but for the past few evenings I've been back at it, albeit with less minutes (I was doing 45-60 minutes when I just abruptly stopped due to some personal reasons... depression can really drain your energy.) I just did my very first yoga workout early this morning and really enjoyed it. So that is why I'm planning on it becoming a regular thing.

Have you got your gym clothes, runners, water bottle, etc. ready to go?
Yes, these are always ready to go. It's a habit I established several years ago.

What is your exercise plan?'
Right now, I'm recovering from back surgery and part of the physical therapy for that is "Water Therapy" so I'm working out in my pool every day

Did you post your 2019 Fall 5% Challenge Exercise Commitment on your Spark Page, on this topic, or in a blog?
I'm putting it on my Spark Page, and I will also try to write a blog again. It's been a long time since I posted one.

my exercise plan is to walk 30 minutes per day to start and slowly increase until I am up to 13,000 steps per day - not sure how long that will take

My exercise plan before I fractured a rib goes like this:

Mon - 45 minutes ST
Tues - 30 + minutes cardio
Weds- 45 minutes ST
Thurs - 30 + minutes cardio
Fri- 45 minutes ST
Sat - 30 + minutes cardio
Sun - clean - meal prep - new exercise (swimming, biking, jogging, etc.)
I also walk 12k + steps a day

Now that I am recovering from my injury I am building slowly back towards this routine. I am 80% healed.

My exercise plan circles around what I can do on the day. I cannot plan everyday as it depends on my pain levels and what I can do with my arms {strength exercises}. I can do exercises with my lower body and core though. It just depends. I do try.

My exercise plan is 'keep it simple.' If I try to push myself and commit to 30 minutes walking daily, twice a week cardio, etc., it doesn't happen. Exercise is what holds me back.

What works for me is committing to several 10 minutes of exercise throughout the day. One day might only be 10 minutes, and one might be 20, one 30, etc. But moving in shorter increments is working for me. So that's my plan!

My exercise Plan is as follows:
Cardio
Legs, butt
Arms
Abs
Hips Glutes thighs
2 days off





Edited by: NANALULU2 at: 9/16/2019 (11:00)

Yesterday my exercise/fitness consisted of 1 1/2 hours of garden work - trimming bushes, digging dirt, rearranging perennials.

My exercise plan is walking as much as possible. Pretty soon most if not all of my exercise will have to move indoors. We have a recumbent bike and a medical treadmill for my son, and I use those. Plus a jump rope and free weights. And yoga is another that I'll step up. The other plus is I'm always cold and in winter it's obviously worse, so I keep moving as much as possible.

My exercise plan is now 45 mins daily and I do extra as needed to help me reach my 10,000 step daily goal. I do varied exercises: strength, elliptical, walking, hiking, and have recently started adding running. I pick what suits my mood for the day

I'm likely still 3 to 4 weeks out from my foot healing completely (Guessing) so I'll not strive for my normal 6000 steps (it's a stress fracture, so I can not do more that a day, though I WANT to).

But!! I CAN and will do more than I currently am:

I'll use my knee scooter more until I can safely walk without my foot hurting more.

Use my stability ball (FUN FUN FUN!!) instead of any standing yoga

Sit Down Yoga

ST sitting down or balancing the leg/foot on a chair when it's reasonable (LOL I do not need to be hurt more, I am getting into the older years).

My exercise plan is dependent on my Physical Therapy post op. I will walk more each day, yoga as allowed, strength trainng as allowed

My exercise plan is to walk in my neighborhood every day, hike with hubby 2 days a week, work with the horses at the arena every Friday. I now have a gym membership, so may make some changes along the way.

Exercise plan is to get up early enough to exercise, be it video, YouTube, exercise bike or just walking if it’s dry, before mum rises and my plans are knocked on the head with a more urgent need. Mum is an active 88 year old with a way of getting things done at her time plan

Have you got your gym clothes, runners, water bottle, etc. ready to go? ready-actually found 2 gym shirts that i forgot about

What is your exercise plan? going to the gym for cardio/strength building 4-5 days a week when the girls are in school. if i can sneak in an extra on the weekends, even better. Also walking the dog every day - and longer on the weekends.

My Exercise commitment for this challenge is to get into the gym 4-5 days a week for 30 min of strength training and cardio. I'll take a week off from the gym for Vacation in a couple weeks but will get walking in while gone.

Like CINDILP, I am also facing a change in weather and much shorter daylight hours, perfect for moving more of my workouts indoors to our elliptical and weight machine. My goal is 10K steps a day, with weight/circuit training 3-4 days a week.

Plan is to walk 10,000 steps a day everyday. I’ve done so except for 2 days in the past month. Strength training 2 -3 days a week is my goal plus cycling and swimming. My go to exercise is typically cycling but the walking is critical and weight bearing so I’ve changed things up.Did cycle 409+ miles in the past few weeks on a 2 week cycle vacation so cycling isn’t exactly out the door. I want to build abs strength this fall! And lose weight!!!

Also need to get back to my yoga Practice!

Edited by: 3VEGGIES at: 9/15/2019 (12:19)

I plan to resume my 1-mile walk to the train station each weekday and to get as many 2 mile walks home (from a different train station) as I can during the work week. I have Zumba DVD's that include 20 minute HIIT workouts and well as many dance DVD's. I plan to gradually incorporate them into regular use. I also have a stability ball! I can't do this all at once, but I will progressively increase my level of activity, as well as variety.

I will get my 12K steps every day by doing a minimum of 60 minutes of walking, but I will be shooting for 100 minutes a day. I will also join the free gym at work so I can do the interval training on the treadmill now that it's starting to get dark earlier so I can't do long walks around the neighborhood after work.

Walking 10,000 steps daily, riding bike, strength training.

walking and stretching. I may ad some weights to my arms . LOL But every time I do I blow up my neck

I am training for a half so my plan is to run every other day and to cross-train with a personal trainer once or twice a week.

I will walk 30 minutes five days a week.

This is a transition season for me with colder weather and shorter days. I'll walk outside as much as I can but I will also transition to an indoor program.

I will continue going to the gym twice a week for strength training and walk for at least 30 minutes three times a week.

We have a neighborhood stray dog. Everyone provides for her, and my job is to feed her. But she won't come up the hill to my house, so I have to walk every day to feed her. So while I'm out I just keep walking.

Since I have just turned 65 and now have Silver Sneakers, I can go to the gym free, so that is on my list, too.

I try to take several walks daily in order to get my 10,000 steps. I also go to the gym at least 2 times a week.

I have signed up for a 3 day a week class at my gym. It consists of both cardio and strength training. I will continue walking Daisy every morning as long as I can, then switch to afternoons when it's too dark (or cold) in the mornings. I will shoot for 3 times a week on the stationary bike, 1 yoga and 1 pilates class once each week, and stretching and recovery most evenings.

I have been so inconsistent with my fitness plan that this is a good reminder to get back at it. Since I am leaving in a couple days for Europe I am going to keep it simple.

Fall 5% Challenge Exercise Commitment

Walk minimum 10 minutes daily.

I had a nice streak going this past spring. Time to beat my best!

Take part in these Countdown Activities as they fit into your schedule. It will help you develop your action plan for success. You are off to a FRESH start and in the future, you will join your team for an exciting 8-week Challenge. When you put thought into your desired actions and outcomes you are planning for success. Be ready Day 1 to put your plans in action, but you can start today!

Make this challenge one you will remember as a turning point in your life when you are launched into a healthier lifestyle. Look for ways to improve your health and feel better about yourself.

Regardless of what you have been doing, remind yourself daily "I used to be that way, but now I am different"... quote by Linda Spangle. Empower yourself! Our challenge is not just about losing weight, it's also about having a strong healthy body. It about being a little stronger than you were the day before. Motto - strive for progress, not perfection.

Starting today - aim for at least 20 minutes of daily exercise to gain momentum and surge into fall. 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 and to feel happier. Begin with the end in mind!

Did you notice the 'Sorting Post on Top' button? Click it to 'Sorting First Post on Top' to make it easier to read the countdown activities.

Exercise

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, find the pedometer, the heart rate monitor, swimsuit, dog leash if you have a dog, take the clothes off the treadmill, find your Biggest Loser workout DVDs, see what exercise programs are at your gym, on TV, Spark 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.

Program - Plan on what exercises you actually will do. If you are just starting out aim for consistency; will you walk daily for 20 minutes? If you have been exercising for a while can you challenge yourself to increase the intensity or time? Follow Spark exercises for upper, core, lower and whole-body exercises. Look at chair exercises if you have mobility issues or to add additional exercise minutes while you watch TV. Spark exercises are excellent and require little equipment, and are the same as other professional trainers assign.

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

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=370

Workout Generator

www.sparkpeople.com/resource/fitness
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lan_generator.asp

Mobility issues or to add exercises that can be done in front of the TV

www.sparkpeople.com/resource/lifesty
le
_center_detail.asp?id=19

Over 110 Cardio Workout Ideas

www.sparkpeople.com/resource/fitness
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rticles.asp?id=1596

40 Things to Try When You Don't Want to Work Out

www.sparkpeople.com/blog/blog.asp?po
st
=40_things_to_try_when_you_dont_wantR>_to_work_out

On your Spark Page write up your 2019 Summer 5% Exercise Commitment. What type of exercise will you do? How many minutes and how often will you exercise? You can also post your Commitment to this topic, or in your blog.

Example

Fall 5% Challenge Exercise Commitment

Strength Training at the gym after work Mon/Wed/Fri 30 minutes

Walk Mon-Fri 20 minutes

Cardio Water Aerobics morning Sat/Sun 50 minutes

Give yourself the gift of a slimmer healthier body. Make this Challenge the Best Ever!

Check List

Have you got your gym clothes, runners, water bottle, etc. ready to go?

What is your exercise plan?

Did you post your 2019 Fall 5% Challenge Exercise Commitment on your Spark Page, on this topic, or in a blog?

Check the Blogs from others who are doing these Countdown Activities too.



Please feel free to add your comments, plans, and suggestions here.

Edited by: KALISWALKER at: 9/30/2019 (14:42)