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

@hopeful33250

@retiredteacher Hi Carol,

I am planning on starting this week and I will probably make adjustments to the schedule. As I live in the midwest and we are beginning to have colder weather I may look for an inside walking path and because of heart valve problems, Parkinson's and a rare form of cancer, I many cut the time down to 3/3/3 for the first five days and perhaps substitute a bike at the gym for one of those days. I'll keep you posted on my progress!

I will get started, though, I'm just getting off to a slower start!

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@bb729. I think the hardest part is getting started. I have to get it fully in my head and then convince myself. Those first steps aren't easy. Absolutely adjust the time. You could do just the slow walking for a week or more. There is no magic in 5-5-5. The magic is in walking to feel stronger and healthier. Maybe you could do 1-2-1. Can you try that?

@retiredteacher
Volunteer Mentor

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@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. That's the only place I've seen it, but I get most of what I need from Mayo, so when this was in the newsletter, I didn't look for anything else. I'm sure there are other similar programs. Did you get the link I sent? That is what was on the page. The email Mayo Newsletter is short and has three, maybe four topics that are suggested in brief. I assume they do this so that the inbox isn't overrun.
Do you need more information?

@retiredtecher
Volunteer Mentor

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@hopeful33250, That's another plus for this Plan—you can go at your own speed and start when you want to. I think of the story of the tortoise and the hare. The turtle took his time and still won! Whenever you begin and whatever speed works for you makes you a winner!
Let me know when you start and if this works for you.
@retiredteacher
Volunteer Mentor

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@retiredteacher
Thanks for your encouraging words, Carol. I will let you know how I'm doing and what is working best for me!

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My first report for Lightening my Limbs makes me feel good. I did the suggested minutes and the last wo days I was able to walk longer than 5-5-5. I did not skip any days because I was afraid I wouldn't continue. Tomorrow the times for Week 2 are 5, 7, 5. I am getting in the groove. I hope others are too.
How did everyone rlse do?

@retiredteacher

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@retiredteacher

My first report for Lightening my Limbs makes me feel good. I did the suggested minutes and the last wo days I was able to walk longer than 5-5-5. I did not skip any days because I was afraid I wouldn't continue. Tomorrow the times for Week 2 are 5, 7, 5. I am getting in the groove. I hope others are too.
How did everyone rlse do?

@retiredteacher

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I also made a chart and hung it on the wall by my treadmill so I can check off the days as I complete them. I am right on track with the walking. Our local hospital has an aquatic center. In addition to walking, my wife and I have been doing three 30 minute sessions at the aquatic center each week. I often tell people that other than diabetes, pancreatic cancer and kidney failure, I am in perfect health!

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@marvinjsturing

I also made a chart and hung it on the wall by my treadmill so I can check off the days as I complete them. I am right on track with the walking. Our local hospital has an aquatic center. In addition to walking, my wife and I have been doing three 30 minute sessions at the aquatic center each week. I often tell people that other than diabetes, pancreatic cancer and kidney failure, I am in perfect health!

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@marvinjsturing
You are doing great! Adding the swimming is a terrific way to use more muscles and gain stamina. I love having different options, so that you can vary your exercises and keep from getting bored. I only have the walking because I don't live close to a gym or Y. I will just keep walking. I hope everyone else was able to Lighten their Limbs.
I feel that I'm moving better just after this Week One. I'm ready for Week Two.
I love to check off on my chart. Don't forget to check with a flourish!
Keeping on Keeping on.
@retiredteacher

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@retiredteacher

@marvinjsturing
You are doing great! Adding the swimming is a terrific way to use more muscles and gain stamina. I love having different options, so that you can vary your exercises and keep from getting bored. I only have the walking because I don't live close to a gym or Y. I will just keep walking. I hope everyone else was able to Lighten their Limbs.
I feel that I'm moving better just after this Week One. I'm ready for Week Two.
I love to check off on my chart. Don't forget to check with a flourish!
Keeping on Keeping on.
@retiredteacher

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@retiredteacher I am pretty much at a different place since I have been doing quite a bit for a long time, but I am enjoying reading the updates, they help to keep me inspired. I can get moving to 9:00 A.M. water classes without too much problem, and once I am there I exercise for additional time in the water, but getting to the gym is really difficult for me. I do not enjoy it and have to force myself. I plan to get there this afternoon but have been busy doing other things.
I hope everyone keeps up the good work. It really is important as you get older. My sister and I often comment on our parents. They both passed away in their 60s. If they had exercised more who knows how much longer they might have lived. Neither of them was overweight.
JK

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@contentandwell

@retiredteacher I am pretty much at a different place since I have been doing quite a bit for a long time, but I am enjoying reading the updates, they help to keep me inspired. I can get moving to 9:00 A.M. water classes without too much problem, and once I am there I exercise for additional time in the water, but getting to the gym is really difficult for me. I do not enjoy it and have to force myself. I plan to get there this afternoon but have been busy doing other things.
I hope everyone keeps up the good work. It really is important as you get older. My sister and I often comment on our parents. They both passed away in their 60s. If they had exercised more who knows how much longer they might have lived. Neither of them was overweight.
JK

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I know what you mean by going to the gym by force. I have never belonged to a gym, but I know it isn't for me, even if we had one. When I was younger, I was an exercise fanatic, and we had aerobic dance classes—those were my favorite. I really got a workout and then I also walked and all of my homes had pools, so swimming was a regular activity too. That along with teaching and all the things we do when we're young kept me in shape. Then, as I got older and we moved, and there is basically nothing close, the exercise routine went the way of the wind.
So now I am doing the Mayo Plan and after one week, I know I'll continue. I might be able to get back to aerobic dancing that I do at home alone via a DVD. As I have become retired (not by choice), I just ignored everything healthy for too long. Now, I must stop that mindset and get moving. I believe the Mayo Plan is the trick.

Do what you can and as long as we keep on keeping on, we will feel better and healthier.

@retiredteacher

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@retiredteacher

I know what you mean by going to the gym by force. I have never belonged to a gym, but I know it isn't for me, even if we had one. When I was younger, I was an exercise fanatic, and we had aerobic dance classes—those were my favorite. I really got a workout and then I also walked and all of my homes had pools, so swimming was a regular activity too. That along with teaching and all the things we do when we're young kept me in shape. Then, as I got older and we moved, and there is basically nothing close, the exercise routine went the way of the wind.
So now I am doing the Mayo Plan and after one week, I know I'll continue. I might be able to get back to aerobic dancing that I do at home alone via a DVD. As I have become retired (not by choice), I just ignored everything healthy for too long. Now, I must stop that mindset and get moving. I believe the Mayo Plan is the trick.

Do what you can and as long as we keep on keeping on, we will feel better and healthier.

@retiredteacher

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@retiredteacher I admire what a great job you are doing getting started, and motivating others to also. I was in good shape when I was single – skied every weekend from thanksgiving through the end of May, and in good weather I rode my bike to work, but that pretty much ended when I got married at 27, and even more after I had children. Now I really regret letting myself get so overweight and out of shape, but I’m working on it. My son spurs me on.
JK

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@woodinville

Sign me up

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@woodinville, I am so glad you want to Lighten Your Limbs It is a Mayo Walking Exercise Plan that I read on my Mayo Newsletter. I am a 2 1/2 year Diabetic 2 and have controlled my disease with diet, but couldn't convince myself to exercise until I read this suggestion. Because it doesn't require any gym tough machines or any special equipment, I thought I would try it and see if anyone else wanted to try it too.
When I was young, I was an exercise fanatic and was never overweight until I retired as a result of health reasons. So for the last too many years I have not exercised. When I read this Mayo Plan, I knew I could do it. It's not so much to lose weight, but it's to get healthier and stronger. This program is a 12 week plan. I thought: I can do that. Several other members are along because we need accountability. I'd fool myself if I didn't have to report my progress. You can start any time you want and do as much as you want. I have received email from several people who have done more or added other types of exercise besides walking.
The first week is to walk 5 minutes at a slow pace for warm up; then do 5 minutes at a faster rate; then do five minutes of cool down at a slower pace—that's 15 minutes. I did my first week and 15 minutes. I'm ready for Week 2. Mayo says do 5 days of the 7 if you want to. Some have done all 7; some have done the 5. The great thing is to do what works for you. The increase is always the fastest time. But that's what makes it work. Have you seen any of the posts from people who are doing this? Do you need more information? Do you need any more info about this plan?
I am not doing this to lose weight, but I need to. I didn't weigh before I started. I just need to be stronger. I'll be happy to tell my endocrinologist that I'm exercising!
So glad to hear from you. Let me know if you need anything else to get started. I'm delighted to add your name to the list. We are a small group, but everyone seems to need this plan. I know I do.

@retiredteacher
Volunteer Mentor

REPLY
@retiredteacher

@woodinville, I am so glad you want to Lighten Your Limbs It is a Mayo Walking Exercise Plan that I read on my Mayo Newsletter. I am a 2 1/2 year Diabetic 2 and have controlled my disease with diet, but couldn't convince myself to exercise until I read this suggestion. Because it doesn't require any gym tough machines or any special equipment, I thought I would try it and see if anyone else wanted to try it too.
When I was young, I was an exercise fanatic and was never overweight until I retired as a result of health reasons. So for the last too many years I have not exercised. When I read this Mayo Plan, I knew I could do it. It's not so much to lose weight, but it's to get healthier and stronger. This program is a 12 week plan. I thought: I can do that. Several other members are along because we need accountability. I'd fool myself if I didn't have to report my progress. You can start any time you want and do as much as you want. I have received email from several people who have done more or added other types of exercise besides walking.
The first week is to walk 5 minutes at a slow pace for warm up; then do 5 minutes at a faster rate; then do five minutes of cool down at a slower pace—that's 15 minutes. I did my first week and 15 minutes. I'm ready for Week 2. Mayo says do 5 days of the 7 if you want to. Some have done all 7; some have done the 5. The great thing is to do what works for you. The increase is always the fastest time. But that's what makes it work. Have you seen any of the posts from people who are doing this? Do you need more information? Do you need any more info about this plan?
I am not doing this to lose weight, but I need to. I didn't weigh before I started. I just need to be stronger. I'll be happy to tell my endocrinologist that I'm exercising!
So glad to hear from you. Let me know if you need anything else to get started. I'm delighted to add your name to the list. We are a small group, but everyone seems to need this plan. I know I do.

@retiredteacher
Volunteer Mentor

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Thanks for the encouragement. I am a great starter, not so good at sticking to it. AsI get older ,retired too. It has become so so easy tote side tracked. Love the chart idea. So, starting tomorrow, here goes.😊

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@woodinville

Thanks for the encouragement. I am a great starter, not so good at sticking to it. AsI get older ,retired too. It has become so so easy tote side tracked. Love the chart idea. So, starting tomorrow, here goes.😊

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@woodinville, I'm the same way. I could start, but if I didn't have to be accountable, I could never monitor myself, and I'd stop. So now that I will post my progress to the group at the end of every week, I'll have to be good and be accountable. The chart of the weeks is great. I love to check off every day. That makes me know I accomplished what I needed to do.
I am using a treadmill to walk, but you can walk outside (weather permitting), or you can walk your house. House walking is relatively new to me. Just go from room to room and decide how you want to go through and around in the rooms and before you know it, you have completed your 5-5-5 for Week 1. if you have a two story house, the stairs are really good for exercise.
I am so glad you are going to give it a try. I think you'll find it's a doable plan because it's not hard and painful. I loved checking off the days of Week 1. Now, I'm ready for Week 2.
Let me know if you need any more information.
@retiredteacher
Volunteer Mentor

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@woodinville

Sign me up

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@woodinville I really love this, having others also doing it is really motivating. @retiredteacher Good work Carol.
JK

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