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Lighten Your Limbs With Friends
Hello all. I have Diabetes 2 and have avoided exercise for over 2 1/2 years. I am overweight and know that I need to get moving and lose weight. I have always had excuses not to do anything much before. I have a treadmill, and I look at it, but I never use it. A few weeks ago, I decided that it is time to lighten my limbs. I received my Mayo newsletter. and it included a twelve-week Exercise Plan. It was like fate that I had decided to exercise and Mayo dropped the perfect routine in my lap. Because it's 12 weeks and not years and years, as some plans are, the Mayo is doable. They're not asking me to run a marathon!
It's a way to get stronger and healthier. However, one part was missing: I need to be accountable to somebody else. I would love for other Connects to join me so that we could celebrate our success each week. I don't want to wait to January when all we hear is "New Year, New You." So I thought it would be good to start before the bombardment of ads for gym equipment and promises to lose many pounds too fast (and gain it back even faster). I needed a plan that will work for me and anybody else, and Mayo has given it to us.
Let's get a jump on 2019 by finishing strong in 2018. If we start the first week on Friday, November 2, 2018 (only four days from now), it will propel us through the weekend and keep us going. Just think: By January 25th, we will have completed the 12 weeks. Just when other people are trying to keep their exercise resolutions, we'll have finished 12 weeks. We'll be lighter, heathier, and stronger. We also will have gotten into the habit of exercising and hopefully, do another 12 weeks. Doesn't that sound good? To be able to say, "I'm healthier and feel so much better and have lighter limbs." For the first time I am excited to exercise, but I need others to come along with me. I need the accountability.
Please join me and give it a try. Come along with me so we can say it's not just my 12 weeks, but it's our 12 weeks. The first week asks us to do 5 minutes of warm up, five minutes of brisk walking, and five minutes of cool down. That's only 15 minutes. I can do that! The walking is the speed that you are comfortable with. The warm up and cool down are just slower walking. It can be outside, in your house, at a gym---wherever you feel comfortable and whatever time of day is convenient. Nothing required except determination and desire to make it 12 weeks.
I'll post the exercise times for each week once we get started. Let's give this gift to ourselves and improve throughout the holidays. If you have any questions, send me a note, and I'll answer what I have from Mayo.
Everybody's walking! Sounds great to me.
@retiredteacher
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Sounds good. I am in the same boat and really need to organize before the holiday temptations. I don’t get the Mayo newsletter-is that the only place the 12 week program is Outlined?
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2 ReactionsPlease count me in. I will try to find the Plan that was sent out so I will be ready to start on November 1.
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3 Reactions@susu2 Great! I'm so glad that you'll join me. I need to have people in this with me. I will try to find the newsletter. When I was diagnosed with Diabetes 2, I was clueless, so I searched everything I could find. I probably signed up for the newsletter, but honestly, I don't remember. It comes to my inbox and has good suggestions, encouragement, and information on all sorts of things. It's not long, but it's very useful. Let me look through my files and see if I can locate where I got the info. It may be tomorrow before I get back to you on this.
Much of what I said is what Mayo gave. They didn't want to make it impossible, so it's the 12 weeks, and they add minutes each week. The 12th week is a time total of 40 minutes. They do suggest doing 5 days a week. So, it never goes on for hours and months and months. I like that----to know when I start and when I stop, since I'm not an exercise fan.
Glad we can do this together and with anyone else who comes on board.
@retiredteacher
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2 ReactionsWelcome marieb to Lighter Limbs. I will try to find the newsletter that had that info. in it. When I was diagnosed, I knew nothing about Diabetes 2 so I searched everything I could find and bought the Mayo Clinic books. Somewhere along the way I must have signed up for the newsletter because I get it every day in my inbox. Honestly, I don't recall what I did to get it. I'll look. What I wrote is mostly what was in it. Mayo never gives long articles, so this was a short one to encourage exercise for the 12 weeks, starting with just 15 minutes and at the 12th week it will be 40 minutes. It's a gradual increase so that non-exercisers like me can get used to the routine and add a little at a time. This Friday, I can devote 15 minutes of warm up (a slow walk), 5 minutes of brisk walk (not sure how fast I can go for brisk), and then cool down (a slow walk again. I look forward to it, and that's strange for me to say since I'm not an exercise fan.
Thanks for coming along with me. I know we can do this and on January 25th, won't we be proud?
@retiredteacher
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2 Reactions@susu2, @marieb
Here is the link to the page and you can see other Mayo aids that you might be interested in.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972
Looks as if there are three of us so far. Hope more join us on our healthy Lighter Limbs road.
@retiredteacher
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2 ReactionsWhat a great title, Lighten Your Limbs with Friends. I just love this topic, @retiredteacher!
It just sounds like fun. I have been told that I'm prediabetic with a A1C of 6.0 for a couple of years now. While I exercise twice a week for an hour each time, I know that I need to be more faithful to the process of daily exercise. So, even though I don't need to lose weight, I would like to join you all and work at exercising on a daily basis. So, please count me in!
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2 Reactions@hopeful33250, I am so glad you are coming with us too. The more the merrier, as they say. I really had to do this and knew I would not do it alone, so I am happy that so far there are four who have said they need this. You are used to exercising so it may be too easy, but by following the program, it will be interesting to see what you think about it and what it does for you. It will give you some comparison. That's a good thing. They say it takes two weeks to develop a habit, so after the second week, we should be committed; I hope.
On Friday, we'll be walking and on January 25th, we'll have Lighter Limbs!
@retiredteacher
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2 ReactionsThanks for welcoming me to the group, @retiredteacher.
While I am used to some exercising it has not been on a daily basis, so I am looking forward to starting this routine. I consider myself somewhat of a "lazy pre-diabetic" because my weight is well within the normal limits and so I don't think as critically as I should about exercise so this will be as new for me as to anyone else. I think everyone's encouragement will be great.
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1 ReactionI really need this.... been type 2 (uncontrolled) for over 8 years. I do have a few challenges... stage 3 COPD with emphysema , heart disease,kidney disease, (stage 3) UC, and a few others. I have 13 year old son I'd like to see graduate. Hopefully in a group I might be able to lose a few pounds to move easier, breath easier , and become more mobile step by step. I'm on O2 almost 24/7 but I do get out I might not be able to start at 5 minutes but go till I can't and then add your percentage increase on to by times. Looking forward to trip...
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3 ReactionsThanks for the link. I too am a retired teacher and not only have diabetes @2 but have had some cancer treatments. I think I am at loose ends not being in charge anymore! I do have the Y strength training program after the holidays and this would be a reasonable way to start being betterin charge of myself.💓
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