Lighten Your Limbs With Friends

Posted by Carol, Volunteer Mentor @retiredteacher, Oct 28, 2018

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

OK. I'll give it a try. Nine years ago, I was diagnosed as a Type II diabetic. I was able to control it with metformin, diet and exercise. I was walking 3-4 miles a day. Four years ago I was diagnosed with pancreatic cancer. I had surgery for the cancer. The doctor removed most of my pancreas so now I am treated as a Type I diabetic. Chemo following surgery destroyed my kidneys. I was recently approved for a kidney transplant and was told that recovery would go better if I lost some weight. I am retired for medical reasons, but I have been cancer free for 4 years now! (I have to be cancer free for 5 years before i can have a transplant.) And by the way, I also taught school for 17 years before taking an IT job at a bank.

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@marvinjsturing

OK. I'll give it a try. Nine years ago, I was diagnosed as a Type II diabetic. I was able to control it with metformin, diet and exercise. I was walking 3-4 miles a day. Four years ago I was diagnosed with pancreatic cancer. I had surgery for the cancer. The doctor removed most of my pancreas so now I am treated as a Type I diabetic. Chemo following surgery destroyed my kidneys. I was recently approved for a kidney transplant and was told that recovery would go better if I lost some weight. I am retired for medical reasons, but I have been cancer free for 4 years now! (I have to be cancer free for 5 years before i can have a transplant.) And by the way, I also taught school for 17 years before taking an IT job at a bank.

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@marvinjsturing. Good morning Marvin, I am excited to have a man along on this 12 week walk. It's always good to see things from different points of view. This program should be beneficial and hopefully remind you how good you felt when you walked 3-4 miles a day. When I was young, I walked at the most 5 miles three or four times a week. I always felt better when I did and then through work and other activities and obligations, exercise went by the wayside. Twenty-four hours a day weren't enough for everything, so I discarded exercise. Big mistake.
I am so impressed that you have conquered your health challenges, and you are able to work as you wait for your transplant . It is my hope that Lightening our Limbs plan will make all of us heathier and stronger. A bonus may be losing weight too. I hope you lose enough so that you can continue to prepare for you transplant surgery. Being active for 12 weeks, can't hurt, so I hope everyone benefits and has lighter limbs at the end of the 12th week. Even if I don't lose a lot of weight, I know it will make me stronger and healthier and I'll better deal with my Diabetes 2.
I feel like the theme song will be Willie Nelson's "On the Road Again." Every day I want to be on the road for twelve weeks and celebrate at the end.
I have to go back and see how many people plan to start, but we're already a small group, which is great for accountability. The Starting time is November 2nd, this Friday. I am getting prepared. One week of 15 minutes a day. We can do that and be ready to continue.

On your mark, get set, and we'll be ready to go this Friday, November 2nd to get a jump on the weekend.
Welcome, Marvin.
@retiredteacher
Volunteer Mentor

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@retiredteacher

@marvinjsturing. Good morning Marvin, I am excited to have a man along on this 12 week walk. It's always good to see things from different points of view. This program should be beneficial and hopefully remind you how good you felt when you walked 3-4 miles a day. When I was young, I walked at the most 5 miles three or four times a week. I always felt better when I did and then through work and other activities and obligations, exercise went by the wayside. Twenty-four hours a day weren't enough for everything, so I discarded exercise. Big mistake.
I am so impressed that you have conquered your health challenges, and you are able to work as you wait for your transplant . It is my hope that Lightening our Limbs plan will make all of us heathier and stronger. A bonus may be losing weight too. I hope you lose enough so that you can continue to prepare for you transplant surgery. Being active for 12 weeks, can't hurt, so I hope everyone benefits and has lighter limbs at the end of the 12th week. Even if I don't lose a lot of weight, I know it will make me stronger and healthier and I'll better deal with my Diabetes 2.
I feel like the theme song will be Willie Nelson's "On the Road Again." Every day I want to be on the road for twelve weeks and celebrate at the end.
I have to go back and see how many people plan to start, but we're already a small group, which is great for accountability. The Starting time is November 2nd, this Friday. I am getting prepared. One week of 15 minutes a day. We can do that and be ready to continue.

On your mark, get set, and we'll be ready to go this Friday, November 2nd to get a jump on the weekend.
Welcome, Marvin.
@retiredteacher
Volunteer Mentor

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The song, "On the Road Again" is a great one for this new program, @retiredteacher! Perhaps we can all hum that when we need inspiration!

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@hopeful33250

The song, "On the Road Again" is a great one for this new program, @retiredteacher! Perhaps we can all hum that when we need inspiration!

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@hopeful33250, Humming Willie would be a great theme song. I'm going to put it on my Songs list and put the ear buds in and let it play! Everything is coming together and Willie's song will add more push.
Thanks for that suggestion.
@retiredteacher
Volunteer Mentor

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@retiredteacher

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

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Thank you so much for being so welcoming and encouraging. I was able to use the link provided by Carol (I think — I'm new to this and am not positive if the link was provided by Carol, Volunteer Mentor or Susu2). I now have the article prnted so I can easily follow along. I am really excited to try this program. It sounds like something I can do and the accountability will be wonderful. Prior to retiring I attended a pilates class twice a week — because I was committed to meet with the instructor — I know that commitment and accountability are necessary for me to succeed.

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@marieb

Thank you so much for being so welcoming and encouraging. I was able to use the link provided by Carol (I think — I'm new to this and am not positive if the link was provided by Carol, Volunteer Mentor or Susu2). I now have the article prnted so I can easily follow along. I am really excited to try this program. It sounds like something I can do and the accountability will be wonderful. Prior to retiring I attended a pilates class twice a week — because I was committed to meet with the instructor — I know that commitment and accountability are necessary for me to succeed.

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@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

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For 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

Liked by chocolate5lover

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Hi Lighten Limb-ers, I'm dying to know. How did everyone's first day go today?

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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.

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@marieb

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.

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@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

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I 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.

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@marieb

I 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.

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@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

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@marieb

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.

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@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

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@contentandwell

@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

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@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

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@marieb

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.

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That is a great modification to the 5/5/5 idea, @marieb. Thanks for sharing that!

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