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

@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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@retiredteacher after my knee replacement my ortho told me to do my recumbent bike 5 days a week, consecutively, then to take 2 days off for recovery. I think that could apply to almost any exercise, he just knew that I was already using my bike, and he’s a big fan of recumbent bikes. I generally try to alternate what I do for exercise, doing my water aerobics and water jogging some days, and the gym with treadmill and other equipment other days. I still do the bike but primarily when I haven’t gotten much other exercise in.
JK

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@contentandwell

@retiredteacher after my knee replacement my ortho told me to do my recumbent bike 5 days a week, consecutively, then to take 2 days off for recovery. I think that could apply to almost any exercise, he just knew that I was already using my bike, and he’s a big fan of recumbent bikes. I generally try to alternate what I do for exercise, doing my water aerobics and water jogging some days, and the gym with treadmill and other equipment other days. I still do the bike but primarily when I haven’t gotten much other exercise in.
JK

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@contentandwell

Yes, I agree, recumbent bikes are good for the knees and much easier on the back.

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Day one, WOW I am out of shape!

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@woodinville

Day one, WOW I am out of shape!

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@woodinville
A star for you for starting to Lighten Your Limbs! Taking that first step is great. I am so glad you did. I have found that besides the exercise, I am learning more about myself as I work this Plan. Yes, I am out of shape too, but walking the walk and not just talking the talk is going to change that. I am an old lady, and I'll never look "whistle worthy" again, but I know I will feel better and stronger, and with Diabetes 2 that's what I need now. I started Week Two today. It's 5-7-5. Adding that extra two minutes at a brisk walk really had me working, but I know when this week is over, I'll be ready for Week Three.
If you're keeping a list or chart, you are ready to check off Day One of Week One. I keep a chart and check off days; that makes me feel good, and it's the accountability to the other folks working the Mayo Exercise Plan on Connect. Remember, you can take off two days, if you want to, but I have to keep going. I did have to take off yesterday because my husband and I had dr. appointments all day. I was so tired when we got home that walking didn't go through my mind. But, this morning I got started again for Day One of Week Two. Now I'm on my way to check off this week.
Think positive and keep moving as you feel comfortable.
Can't wait to hear from you again.
@retiredteacher

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@retiredteacher

@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, I have posted a link to the Mayo newsletter that has the walking program. It also has a chart so that you can see the times for the different weeks. Included are other tips you might like to investigate.
The link is
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972
Keep on keeping on and have fun!
@retiredteacher

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@retiredteacher

@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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I am so excited. Today was the end of Week 2 of Lighten Your Limbs. I made it adding the extra speed and am ready for Week 3 when the brisk walk is 9 minutes, with 5 minutes to warm up and 5 minutes to cool down. That's 19 minutes—not much to feel stronger and be healthier. I hope everyone is still along. I'll be on the road again tomorrow.
@retiredteacher
Volunteer Mentor

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@retiredteacher

I am so excited. Today was the end of Week 2 of Lighten Your Limbs. I made it adding the extra speed and am ready for Week 3 when the brisk walk is 9 minutes, with 5 minutes to warm up and 5 minutes to cool down. That's 19 minutes—not much to feel stronger and be healthier. I hope everyone is still along. I'll be on the road again tomorrow.
@retiredteacher
Volunteer Mentor

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Successfully completed another week. Ready for the next level!

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@marvinjsturing

Successfully completed another week. Ready for the next level!

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Congratulations to both of you, that is definitely an accomplishment. As I always say, success leads to success. Keep it up.
JK

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@retiredteacher

@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

Ok, here is my update, while I have not been walking or biking (no room in my small place for either type of equipment) I have been trying to increase my activity to five days a week. As I go to group exercise classes twice, I've been using home exercise or YouTube videos (Tai Chi or other gentle forms of movement) and I'm now up to 4 days of concentrated movement in a week. So, I'm feeling encouraged. I'm happy to hear of everyone's progress as we work together to Lighten and/or Strengthen our Limbs with friends!
Time to get "On the Road Again, " Listen with me to Willie Nelson,

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@hopeful33250

@retiredteacher

Ok, here is my update, while I have not been walking or biking (no room in my small place for either type of equipment) I have been trying to increase my activity to five days a week. As I go to group exercise classes twice, I've been using home exercise or YouTube videos (Tai Chi or other gentle forms of movement) and I'm now up to 4 days of concentrated movement in a week. So, I'm feeling encouraged. I'm happy to hear of everyone's progress as we work together to Lighten and/or Strengthen our Limbs with friends!
Time to get "On the Road Again, " Listen with me to Willie Nelson,

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@hopeful33250 I feel better after the first two weeks. Maybe it's all in my mind, but I am stronger and feel healthier than I did two weeks ago. I hope everyone realizes the goodness in this Lighten Your Limbs/Mayo Walking Plan. Doing what is comfortable and works for each person is what drives this 12 week program. Just think after this 3rd week, we'll be 1/4 of the way to Goal. After that, I hope I can keep going for another round and another round. I want this exercise to be a part of my daily routine. Thanks for Willie. I have his "On the Road Again" on my cell with other songs I listen to as I walk. I start with Willie and go from there. I haven't heard from several who wanted to try this, but I hope they were able to move at some level.

Exercise is actually fun!
@retiredteacher, Carol
Volunteer Mentor

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@marvinjsturing

Successfully completed another week. Ready for the next level!

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@marvinjsturing I replied and just as I was signing out, the reply disappeared or went into cyber space or wherever emails go that are lost. I hope you are feeling better and stronger. This Walking Plan really has made a difference for me in only two weeks. I haven't heard from several who were going to try it, but I hope they are moving and getting some good vibes from the Plan. We just have to Keep on Keeping On with Willie On the Road Again every day we can, and I honestly believe we'll get to week 12 and be so proud.
Walk on.
@retiredteacher, Carol
Volunteer Mentor

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@hopeful33250

@retiredteacher

Ok, here is my update, while I have not been walking or biking (no room in my small place for either type of equipment) I have been trying to increase my activity to five days a week. As I go to group exercise classes twice, I've been using home exercise or YouTube videos (Tai Chi or other gentle forms of movement) and I'm now up to 4 days of concentrated movement in a week. So, I'm feeling encouraged. I'm happy to hear of everyone's progress as we work together to Lighten and/or Strengthen our Limbs with friends!
Time to get "On the Road Again, " Listen with me to Willie Nelson,

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Love it! I did it yesterday, walked 2 miles…found bones and muscles on me I never knew were here, haha. Hurt a little, but feel sp proud. Did it.didn't make my usual excuses.

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@retiredteacher

@hopeful33250 I feel better after the first two weeks. Maybe it's all in my mind, but I am stronger and feel healthier than I did two weeks ago. I hope everyone realizes the goodness in this Lighten Your Limbs/Mayo Walking Plan. Doing what is comfortable and works for each person is what drives this 12 week program. Just think after this 3rd week, we'll be 1/4 of the way to Goal. After that, I hope I can keep going for another round and another round. I want this exercise to be a part of my daily routine. Thanks for Willie. I have his "On the Road Again" on my cell with other songs I listen to as I walk. I start with Willie and go from there. I haven't heard from several who wanted to try this, but I hope they were able to move at some level.

Exercise is actually fun!
@retiredteacher, Carol
Volunteer Mentor

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I understand what you are saying, Carol @retiredteacher . Exercise does affect our mood as well as our body! On to happier and healthier days as we go down the road again with friends.

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@retiredteacher

@hopeful33250 I feel better after the first two weeks. Maybe it's all in my mind, but I am stronger and feel healthier than I did two weeks ago. I hope everyone realizes the goodness in this Lighten Your Limbs/Mayo Walking Plan. Doing what is comfortable and works for each person is what drives this 12 week program. Just think after this 3rd week, we'll be 1/4 of the way to Goal. After that, I hope I can keep going for another round and another round. I want this exercise to be a part of my daily routine. Thanks for Willie. I have his "On the Road Again" on my cell with other songs I listen to as I walk. I start with Willie and go from there. I haven't heard from several who wanted to try this, but I hope they were able to move at some level.

Exercise is actually fun!
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher Carol, I love your positive attitude. I must admit, I go to the gym at my health club, but I grumble all of the way there. Afterward though, I do feel good about having gone and done it.
JK

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@hopeful33250

I understand what you are saying, Carol @retiredteacher . Exercise does affect our mood as well as our body! On to happier and healthier days as we go down the road again with friends.

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@hopeful33250 This is exactly what I was thinking on Wednesday. I missed my morning water aerobics because I was sort of woozy from my new medication, and I was in a bad mood too, sort of depressed. I really had to force myself to go to the gym that afternoon and part of my incentive was because exercise does help to make you feel better. It did help a bit too. When I go to the gym part of my club I am generally the oldest person there I think.
JK

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