Lighten Your Limbs With Friends

Posted by Retired Teacher @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

Interested in more discussions like this? Go to the Diabetes & Endocrine System group.

@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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@susu 2
I hope you were able to start to Lighten Your Limbs with the small group. I look forward to hearing from you if you gave it a try. If not, that's not a problem. You have to do what's right for you.

retiredteacher
Volunteer Mentor

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@retiredteacher

@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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@retiredteacher thanks for the encouragement.
What criteria are you considering reporting? Weight loss, or how well you fared on keeping up with the program?
I had planned to go to my club today to do my regular gym exercises but it’s pouring out so I may just do the bike, unless the rain lets up a bit. What I really feel like doing is taking a nap!
JK

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@contentandwell

@retiredteacher thanks for the encouragement.
What criteria are you considering reporting? Weight loss, or how well you fared on keeping up with the program?
I had planned to go to my club today to do my regular gym exercises but it’s pouring out so I may just do the bike, unless the rain lets up a bit. What I really feel like doing is taking a nap!
JK

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Amen to the nap idea, @contentandwell !

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@contentandwell

@retiredteacher thanks for the encouragement.
What criteria are you considering reporting? Weight loss, or how well you fared on keeping up with the program?
I had planned to go to my club today to do my regular gym exercises but it’s pouring out so I may just do the bike, unless the rain lets up a bit. What I really feel like doing is taking a nap!
JK

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I think for people who aren't fans of exercise or haven't been active in some time, like me, it's important to say what I did week one. I posted the link to Mayo's Plan when I first started Lighten Your Limbs, and on Nov. 8th, I will report that I did what Mayo suggested. If I don't meet the criteria of 5-5-5 for five days of seven, I will tell that. I do not make up things and would never say I did it all, if I don't. So, I will give a report of completing the 5-5-5 first week and will be ready for week two.
I have some weight to lose, but my goal is, as Mayo says, to be healthier and stronger. If I lose a few pounds, then that's a bonus. But I am not doing this to lose weight. As a diabetic 2, I have to be aware of the foods that are allowable. Some are not for weight loss. As a teacher and as a person, I don't cheat the system; I never have and never will. I am a straight arrow and have to be true to myself and others.
@retiredteacher
Volunteer Mentor

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@colleenyoung

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

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Those who posted had success, and I am excited that @marieb is going to integrate her 5-5-5 with a bike and do her 15 minutes three times a day. Then the second week, I hope she will add more time, as the Mayo plan calls for, but she has to do what's right for her.
It makes me happy that if we can just get started, we can modify the plan to fit each person's need. I think Mayo probably intended that. Some people may not be able to start with 15 minutes; some may do more. But just getting started is the key. If one person feels excited about exercising, then it's worth it. I didn't answer you immediately because I didn't know and waited to see if anyone would post. Now you can read their posts and mine and see what you think. I believe it's a good addition.

retiredteacher
Volunteer Mentor

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I started on Monday using my treadmill. I overdid it the first couple of days, but I found a pace that works for me. Successfully completed 5 days!

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