Connect
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
Volunteer Mentor
Like
Helpful
HugInterested in more discussions like this? Go to the Diabetes & Endocrine System Support Group.
Connect
@marieb. I'm glad the link worked. I intended to print it for everyone interested in the Lighten Your Limbs, and I ran out of time. This reminds me to do it. I was not sure it would work, as I am not a technology/computer person, so sometimes I just rush in where angels fear to tread, as the quote goes. I'll do that now before something else causes me to forget. The link is much better and quicker than for me to type the chart and get it to everyone who has expressed interest.
I got my treadmill out of storage and it's ready to go this Friday morning, November 2, 2018.
Have a good Monday and think positive thoughts about walking this road.
@retiredteacher
Volunteer Mentor
-
Like -
Helpful -
Hug
3 ReactionsFor those interested in the Lighten Your Limbs With Friends, following is the link to the Mayo newsletter that has the 12 week Walking Plan. If you can't get the link to reveal the page, please let me know, and I'll try another way so that you can see it.
The link is https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972
@retiredteacher
Volunteer Mentor
-
Like -
Helpful -
Hug
1 ReactionHi Lighten Limb-ers, I'm dying to know. How did everyone's first day go today?
I was able to do the 5-5-5 three times my first day! I am so excited about this program that I spoke with my cardiologist. He suggested I try the first week's excercise program 3 times a day. I didn't believe I could do it but I tried. I did the first routine before breakfast, the second after lunch and the third after my evening meal. Not only did I feel good about the plan but I slept very well all night long.
-
Like -
Helpful -
Hug
5 Reactions@marieb WOW, way to go! That's great. I like the idea of doing it multiple times a day a lot. I wish I had a treadmill in my house, I am not a big outdoor walker, and right now it's pretty cold out there. I suppose I could do a modification and instead of walking use my recumbent bike in the same way - 5-5-5. I may try that.
JK
-
Like -
Helpful -
Hug
2 ReactionsI am goning to try my recumbant bike for one of my exercise periods. I had a hip replacement 6 years ago. That hip joint is very tight and walking even 15 minutes makes the hip muscles hurt a lot. I thought if I did the bicycle for 5-5-5 it would help restore some flexibility in both hips.
-
Like -
Helpful -
Hug
3 Reactions@marieb Of course I have had two TKRs, and my surgeon highly recommends the recumbent bike and water jogging. Prior to my knee replacement, I asked him about pre-surgery PT because I have heard some people benefit from it. When he heard what I was already doing he said that was perfect. At least when I am pedaling I can watch TV. Some people can read, but I can't.
JK
-
Like -
Helpful -
Hug
3 Reactions@marieb, That is absolutely terrific! I know it feels good to be able to just get started and then begin thinking of ways to add to the basics. Maybe that's what the Mayo Plan wanted people to do. Very smart! I'm impressed that you lightened three times. That is tremendous to do the first and then know you could do more. You are absolutely right. It feels healthy, and the success propels us to whatever level works for us.
I am delighted your cardiologist was supportive and wanted you to add more time too. It's great to have the dr. with you too.
Congratulations and Keep on Walking!
Let me know how things are going as the week goes on.
retiredteacher
-
Like -
Helpful -
Hug
3 Reactions@contentandwell, It's good to see people adapt the 5-5-5 to whatever works for them. I think the hardest part of exercise is just getting started. Once that commitment is made, then it takes off from there. The bike sounds good to add. You already are experienced with exercise, so you have a variety of options. I just was trying to get myself and others not used to exercising to get moving.
I think I mentioned that if you do want to walk, you don't have to walk outside or on a treadmill, but house walking is popular. From a program I saw on it, the person made a trail in her house and walked in and out of rooms for a certain length of time. If you have steps, going up and down along with walking also adds more variety. Any way we can exercise is good for us. I'm going to stay with Mayo's program for now because that's what I think I can do.
Congratulations to you too for joining with me on this road to healthier and stronger.
I'm going to report my progress on Nov. 8th, the end of the first week.
Keep going.
retiredteacher
-
Like -
Helpful -
Hug
2 ReactionsThat is a great modification to the 5/5/5 idea, @marieb. Thanks for sharing that!