How do you add exercise into your daily routine?

Hi, I try to add more steps in my day. I keep track with a Fitbit but there are cheaper alternatives out there that work fine. I have mobility issues because of osteoarthritis in my knees, hips, feet, spine etc. Before surgery I would use a scooter to do grocery shopping. Sometimes now I do it without a scooter on days that my pain isn't as bad. I have started bowling with small balls (duckpin) which is ok most days and increases my daily steps. Sometimes I do small isometric exercises while sitting in the car, like tensing my stomach muscles for a count of 5 and releasing, and repeating.
I used to sit on a stool when getting laundry out of the washer and hanging it to dry in the washroom. Now I sometimes stand instead while doing it.

For me, I had to pull together a complete program and plan. First step was meeting with a dietician. 30% each - protein, carb, fat at a calorie level that would allow weight loss. Really hard! Next I added activity. The Live Strong program was a big help for me. I learned that no matter age, health issues, weight it was very possible to increase strength and endurance. Eventually I started classes at a park rec program included strength and cardio (2 classes twice a week). I eventually add walking. Final piece was working with my pcp and chemo doctor to find a medication that would allow better appetite control and weight loss as on Anastrazole losing weight is almost impossible. This program is 4 years in the making so far. I am 30 pounds less than when I was diagnosed with breast cancer. I am strong and mobile and have incredible endurance. But it is work and will have to be constant. But well worth it. Hth

@tullynut

WOW, you are great example of achieving better health in steps. I recently watch presentation on post surgery / weight loss, how to maintain or continue losing, and you are doing everything they talked about.

I also did the Live Strong program, It really got me motivated to try different things. Then I found Cancer Survivorship exercise class at local health club. I am now trying pilates. Love the stretching and strength training part.

I need to work on cardio, I like to walk, but do not do anything vigorous enough to get the heart rate up.

Any advice on how to stay motivated ?

@usernameimpossible

Great job. You are definitely apply the principle of just do a little more each day. I like the idea on isometric exercise when just sitting at stop sign. I am going to try that.

I hope the progress your making will encourage you to do more.

Is the duckpin something you do at home or go somewhere? I have never heard of it.

Well, what got me started and keeps me going is that I keep repeating to myself THIS IS WHAT IS GOING TO HELP KEEP ME ALIVE. As time has passed, have learned to LOVE ever part of it, although the hardest is the weight loss portion and that is because of the AI medication I take. I got a new oncologist, as my previous one moved away, and when I told him that my biggest struggle was losing weight, that I was exercising, monitoring what I ate, just as I described in my first post, and his response was "IT IS THE ANASTRAZOLE. It own't make you gain weight, but it makes it very hard to lose weight," I had already talked to my PCP about weight loss meds and he said to talk to the oncologist first. What I found out was the NEW wonder drugs are all hormone based, and with ER and PR positive breast cancer in my history NO HORMONES are allowed. So, my PCP put me on periodic intervals using Phentermine as an appetite suppressant and that has helped a lot. I also have increased the intensity of my workouts and general activity over time and plan to continue to do that as well. In all honesty, I am stronger and healthier NOW than I was in my 30s! My Breast Cancer doctors told me if I could bring my weight down my chances of recurrence would drop from 38% to 18%, so I see them in a couple of weeks, and I will be close to where they wanted me to be last year. Can't wait to see what they have to say now.

Duckpin is bowling but with small balls (no holes for the fingers) that weigh under 4 lbs and shorter, chubby pins, instead of the traditional larger balls with finger holes that weigh much more and taller pins. We go out to the bowling alley. I have previously herniated discs in my lower back and have osteoarthritis so I don't want to use heavier balls.

@tullynut

Your a great example of advocating for your self. I had breast cancer and was on various hormonal drugs. While some people lose weight during chemo, I gained. Every drug has it side effect and can get frustrating. I am 5+ year out from cancer treatment and no longer on any cancer drugs.

I liked that you worked with multiple providers, PCP and oncologist to come up with a solution.

I hope your providers are impressed with your results, I am. Keep up the good work.

I have had a fitness membership for many years. It initiated as a Christmas present from my wife for quitting smoking. My last cigarette was 9:30 p.m. New Years Eve 1998. My membership started that next month. Over the years I have been regular in attendance off and on doing various routines that included weight resistance and cardio, but have never been part of a class. Then I would go through periods where I did not go at all.

When I moved to my current location I joined Anytime Fitness and decided to invest in a Personal Trainer. My trainer was very good and altered several exercises to adapt to a bad right knee (high school football injury) and weak left elbow (bicycle accident after I quit smoking). I learned a lot from her during those two years. When she went on maternity leave I decided to take what she taught me to the YMCA. From her suggestions, I developed two separate routines that include warmup, resistance and cardio, and stretching. From locker closing after getting ready to start the workout to locker closing getting ready to go home is about an hour and half. I have found both routines make me feel good, actually make my knee less painful, and it makes me feel I have accomplished something.

I do not care so much for early morning workouts or late afternoon workouts. My ideal time is about 10:00 in the morning. The issue I have with maintaining a regular schedule is there were other things I like to do. In summer especially, I usually have a list of projects I want to work on. These are things that also address my needs to learn something new. I am not a carpenter or mechanic, but You-tube, lots of running things through my mind, and trial and error are exciting for me now as I tackle things I have never done before. When I am working on those projects, I find it is easy to not go to the Y for the actual workout. Yet I need to do that because I also like to read, which is a physically sedentary activity.

I am still trying to figure this out so I can do something that works for me, meets the goals and objectives that both myself and the program require, and allows me to do that other things I like to do.

Still a work in progress.

@usernameimpossible

Duckpin sounds fun, will have to look into if do in my area. I was terrible bowler, but loved doing. Due to bad shoulder, regular bowling is not a possibility.

Thanks for sharing.

@alsims463

Geat examples. I love how you adapted when things changed. Tried new things and saw results.

I know what you mean about things getting in way. One year after taking time out for vacation, I just never got back to class. It takes initiative to get moving again. It take time to establish a habit, have to stick to it.

I laughed when read about YouTube videos. I decided to change my own engine and cabin filter rather then paying dealership to do during oil change. Actually had laptop in car so could follow step by step. Did great till had to put glove box back on after replacing cabin filter. Just could not do and afraid I would break something. So had dealership do when took in for oil change. I was proud of myself for doing what I did.

Thanks for sharing and keep up the good work.