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Lighten Your Limbs With Friends

Posted by @retiredteacher, Sun, Oct 28 4:25pm

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

REPLY

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?

Please count me in. I will try to find the Plan that was sent out so I will be ready to start on November 1.

@susu2

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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@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
Volunteer Mentor

@marieb

Please 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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Welcome 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

@susu2

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?

Jump to this post

@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
Volunteer Mentor

What 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!

@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
Volunteer Mentor

@retiredteacher

@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
Volunteer Mentor

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Thanks 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.

I 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…

@retiredteacher

@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
Volunteer Mentor

Jump to this post

Thanks 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.💓

@susu2 I certainly can identify needing to be in control. That is definitely a symptom of retired teacher syndrome. Even as a retired teacher, I will always define myself that way. It was (and still is) my passion. I did not want to retire ever, but the Good Lord had other plans.
I think this 12 week program will be a great way to move into the Y program after the holidays. I love the holidays, but as a Diabetic 2 I am glad when they are over because of all the illegal food that is everywhere. I feel like I'm in a maze and avoiding all the calorie and carb-laden dishes is a real trial. But, with the 12 week Mayo Plan, I can focus on my exercise and being successful in that rather than thinking about food.
Your post makes me more determined because you have a plan for after the holidays. After the 12 weeks, I hope I will continue with the 12 weeks again. In 12 week segments, I can handle that.
@retired teacher
Volunteer Mentor

@retiredteacher Carol, I am in a slightly different position, but I would love to join the group. I was very gradually losing weight prior to my cirrhosis diagnosis. When I found out I would need a liver transplant I got serious about weight loss and exercise because I knew the better shape I was in, the better my recovery would be. Also, the possibility of having to dual list was in the back of my mind — some transplant centers require a BMI under 30 which mine certainly was not.
I lost a very significant amount of weight and then just about a year ago I started losing more for no apparent reason! I felt like it was a "get out of jail free" ticket! I stopped losing weight and am now about 10 pounds over where I want to be. I really want to lose that weight and would like to lose at least five more than that. I already do exercise a lot –pool exercise at least 3 times a week, for about an hour and a half each time, I go to the gym at my health club 2 – 3 times a week, and I do my recumbent bike a few times a week for 25 – 30 minutes each time. I also need accountability, but more for the diet than the exercise, although I hate going to exercise and have to really push myself. After I do I am glad I did it, and feel almost smug about it.

I have been using myfitnesspal for food accountability and that has been a tremendous help. I also wear a fitness tracker to encourage myself to make my goal — my son has the same fitness tracker and I have discovered that he checks up on me! That keeps me honest, for sure. Recently though I keep getting off track. I start out fine in the morning, and then I get out of bed. 😉 Today I am doing fairly well overall on the diet but due to some other circumstances I have not done much exercise. Right now I am really fighting myself, I am sort of hungry and would really like a treat.

If my goals and needs are not too far off from what you intend the group to be, then count me in. Also, I highly recommend myfitnesspal for anyone serious about trying to lose weight, and with that you can friend other people using it to encourage each other. It gives you a breakdown of what you have eaten and you can see where you went wrong, if you did.

Whether or not my needs fit in, I think this is a great idea. The encouragement and support of others really does help.
JK

@contentandwell

@retiredteacher Carol, I am in a slightly different position, but I would love to join the group. I was very gradually losing weight prior to my cirrhosis diagnosis. When I found out I would need a liver transplant I got serious about weight loss and exercise because I knew the better shape I was in, the better my recovery would be. Also, the possibility of having to dual list was in the back of my mind — some transplant centers require a BMI under 30 which mine certainly was not.
I lost a very significant amount of weight and then just about a year ago I started losing more for no apparent reason! I felt like it was a "get out of jail free" ticket! I stopped losing weight and am now about 10 pounds over where I want to be. I really want to lose that weight and would like to lose at least five more than that. I already do exercise a lot –pool exercise at least 3 times a week, for about an hour and a half each time, I go to the gym at my health club 2 – 3 times a week, and I do my recumbent bike a few times a week for 25 – 30 minutes each time. I also need accountability, but more for the diet than the exercise, although I hate going to exercise and have to really push myself. After I do I am glad I did it, and feel almost smug about it.

I have been using myfitnesspal for food accountability and that has been a tremendous help. I also wear a fitness tracker to encourage myself to make my goal — my son has the same fitness tracker and I have discovered that he checks up on me! That keeps me honest, for sure. Recently though I keep getting off track. I start out fine in the morning, and then I get out of bed. 😉 Today I am doing fairly well overall on the diet but due to some other circumstances I have not done much exercise. Right now I am really fighting myself, I am sort of hungry and would really like a treat.

If my goals and needs are not too far off from what you intend the group to be, then count me in. Also, I highly recommend myfitnesspal for anyone serious about trying to lose weight, and with that you can friend other people using it to encourage each other. It gives you a breakdown of what you have eaten and you can see where you went wrong, if you did.

Whether or not my needs fit in, I think this is a great idea. The encouragement and support of others really does help.
JK

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Wow, JK, you are an exercise expert. When I was young, I did aerobic dancing, power walking, and swimming, but only the aerobic dancing was with a group. But as I am older, I make excuses not to exercise. Then I got this Mayo Plan. It looks like it will be progressive enough to start slowly and move up a week at a time. That's something I can do. If you think it will work for you, then add it and you can see if it makes a difference. It may be too easy, but you'll determine that. It's the one part of having Diabetes 2 that I have not been able to do. I have my food under control, so I have to add exercise. This Mayo Plan is something I can am going to do. Maybe I'll lose a few pounds, but mainly I need to be healthier and stronger.
Come along and you can see how it measures up to the other exercises you are doing. Thanks for suggesting MyFitnessPal. That sounds like a good tool also. I figure if we have the tools, we can get the job done.
Glad to hear from you.

@retiredteacher
Volunteer Mentor

@retiredteacher

Wow, JK, you are an exercise expert. When I was young, I did aerobic dancing, power walking, and swimming, but only the aerobic dancing was with a group. But as I am older, I make excuses not to exercise. Then I got this Mayo Plan. It looks like it will be progressive enough to start slowly and move up a week at a time. That's something I can do. If you think it will work for you, then add it and you can see if it makes a difference. It may be too easy, but you'll determine that. It's the one part of having Diabetes 2 that I have not been able to do. I have my food under control, so I have to add exercise. This Mayo Plan is something I can am going to do. Maybe I'll lose a few pounds, but mainly I need to be healthier and stronger.
Come along and you can see how it measures up to the other exercises you are doing. Thanks for suggesting MyFitnessPal. That sounds like a good tool also. I figure if we have the tools, we can get the job done.
Glad to hear from you.

@retiredteacher
Volunteer Mentor

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@retiredteacher Thanks Carol. I will probably be more interested in diet tips and accountability on that if that is part of the group. If not then perhaps it won't work for me. I really do not like to walk outside, but I could do my walking on the track at my health club. Actually after walking so many miles on vacation I had been thinking about getting back to walking on the track.
JK

@contentandwell

@retiredteacher Thanks Carol. I will probably be more interested in diet tips and accountability on that if that is part of the group. If not then perhaps it won't work for me. I really do not like to walk outside, but I could do my walking on the track at my health club. Actually after walking so many miles on vacation I had been thinking about getting back to walking on the track.
JK

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@contentandwell I am going to report each week to those who want to participate. Since I started this, I think it's important that I am accountable. That's always been my weakness in exercise—not being accountable and then just sliding away from what I intended to do. Having others along was the main reason I mentioned this plan. I don't know if diet tips will be a part, but some who are interested may share food-related tips. You don't have to walk outside. I can't walk outside, so I'll use my treadmill. One of the neatest ways I heard lately was house walking. Follow a trail through the rooms of your home. I have a two story house so going up and down stairs and through my rooms would be good for me—maybe one of these days. For now, it will be the treadmill. Exercise is like Diabetes, everyone is different so we just have to see what works for each of us. See what you think.

@retiredteacher
Volunteer Mentor

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