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

Oh, @hopeful33250, I don't want to say not happy. Sometimes frustrated; sometimes irritated, but at this age I am happy that I have had a wonderful life and have a few regrets, like most people. If I had known then what I know now, there are some things I would change, but basically, I am happy. It's a different joy than when I was young. Now it is more peaceful, restful, and reflective. I am just grateful that the Good Lord gives me another day. When I'm walking, I'm going to smile along with Willie's singing and remind myself the "Life is Good,"
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher @hopeful33250 I could not have expressed this better than Carol has. I do wish I knew years ago what I know now. The most important of these would be how much the extra weight I was carrying could effect my health. Sure, I knew it wasn’t healthy but I had no idea how many problems it could cause, and no doctors said much. Our close doctor friend thinks it’s almost unethical for doctors to not warn their patients of the health risks.
JK

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@contentandwell

@retiredteacher @hopeful33250 I could not have expressed this better than Carol has. I do wish I knew years ago what I know now. The most important of these would be how much the extra weight I was carrying could effect my health. Sure, I knew it wasn’t healthy but I had no idea how many problems it could cause, and no doctors said much. Our close doctor friend thinks it’s almost unethical for doctors to not warn their patients of the health risks.
JK

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@contentandwell I totally agree, but I was always skinny until I had a hysterectomy and gained, but lost the weight through strict diet and exercise. So being overweight is not my personality. My wedding dress was a size 4! Growing up, there were very few places in a small town that had clothes I could wear, My mother was a master seamstress and made almost all of my clothes. So this weight problem is relatively new. For 6+ decades I was skinny. Transitioning to being overweight has not been good in any way. You are right. As I aged and gained weight, my dr. would just say, "You could lose some weight." She never insisted or tracked me—just made a suggestion.
Body image does matter, and being overweight is just not healthy.
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher

@contentandwell I totally agree, but I was always skinny until I had a hysterectomy and gained, but lost the weight through strict diet and exercise. So being overweight is not my personality. My wedding dress was a size 4! Growing up, there were very few places in a small town that had clothes I could wear, My mother was a master seamstress and made almost all of my clothes. So this weight problem is relatively new. For 6+ decades I was skinny. Transitioning to being overweight has not been good in any way. You are right. As I aged and gained weight, my dr. would just say, "You could lose some weight." She never insisted or tracked me—just made a suggestion.
Body image does matter, and being overweight is just not healthy.
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher I was so skinny up until age 5 that my mother had trouble finding underwear that wouldn’t fall off! Then I had an appendectomy and it’s been a struggle ever since!
JK

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Hip! Hip! Hooray! Today finished the third week of walking! I can't believe it. I thought I would take the day off, since two days off are allowed, but the habit kicked in, and I ate a good Thanksgiving lunch and decided I should exercise today because I am so thankful that I am working the Mayo Plan. Reporting to other walkers and being accountable have made me realize I wanted to walk today. My thinking about exercising is making that turn to knowing I need it for my health and strength. Tomorrow starts week 4. Wow! I hope all are having very positive results from this plan. I just love Mayo because they have made it easy for me. How is the group doing?
@retiredtecher, Carol
Volunteer Mentor

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@retiredteacher

Hip! Hip! Hooray! Today finished the third week of walking! I can't believe it. I thought I would take the day off, since two days off are allowed, but the habit kicked in, and I ate a good Thanksgiving lunch and decided I should exercise today because I am so thankful that I am working the Mayo Plan. Reporting to other walkers and being accountable have made me realize I wanted to walk today. My thinking about exercising is making that turn to knowing I need it for my health and strength. Tomorrow starts week 4. Wow! I hope all are having very positive results from this plan. I just love Mayo because they have made it easy for me. How is the group doing?
@retiredtecher, Carol
Volunteer Mentor

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I took the day off yesterday. All the kids and grandkids were home so I just enjoyed visiting with them. Will get back at it later today. I am feeling good about the progress I am making. Hard to imagine we're on week four already, but as Kermit the Frog always says, "Times sure fun when you're having flies."

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@marvinjsturing

I took the day off yesterday. All the kids and grandkids were home so I just enjoyed visiting with them. Will get back at it later today. I am feeling good about the progress I am making. Hard to imagine we're on week four already, but as Kermit the Frog always says, "Times sure fun when you're having flies."

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Yeah! That's great, Marvin. We're doing really well. Everyone I hear from has made progress and feeling heathier. Some have added other exercises to go with the walking. I added going up and down my stairs. That really gets my legs! I can't wait to see where we all are at Week 12! Glad you had a Happy Thanksgiving. The next eating challenge is Christmas. But, even with Thanksgiving food, I was able to monitor myself. I thought, I don't want to exercise and then undo it all by eating wrong.
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher

Hip! Hip! Hooray! Today finished the third week of walking! I can't believe it. I thought I would take the day off, since two days off are allowed, but the habit kicked in, and I ate a good Thanksgiving lunch and decided I should exercise today because I am so thankful that I am working the Mayo Plan. Reporting to other walkers and being accountable have made me realize I wanted to walk today. My thinking about exercising is making that turn to knowing I need it for my health and strength. Tomorrow starts week 4. Wow! I hope all are having very positive results from this plan. I just love Mayo because they have made it easy for me. How is the group doing?
@retiredtecher, Carol
Volunteer Mentor

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@retiredteacher Good for you Carol, you must feel so proud of yourself. Not only have I eaten more than I should this week, but I haven't managed to exercise since Wednesday. I definitely will tomorrow. I had such plans to be good when we went to my stepson's for Thanksgiving dinner but dinner had to wait until their son arrived from SF so we didn't eat until 9:00 PM! Of course we were all starving by then so the crackers and cheese and other appetizers were gobbled up. I brought numerous desserts and I did manage to just have one small piece of a pear, cranberry, walnut crostata that I bought at an excellent local bakery. I made everything else myself so I was able to resist them since they were things I have often prepared before.
JK

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@retiredteacher

Yeah! That's great, Marvin. We're doing really well. Everyone I hear from has made progress and feeling heathier. Some have added other exercises to go with the walking. I added going up and down my stairs. That really gets my legs! I can't wait to see where we all are at Week 12! Glad you had a Happy Thanksgiving. The next eating challenge is Christmas. But, even with Thanksgiving food, I was able to monitor myself. I thought, I don't want to exercise and then undo it all by eating wrong.
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher Stairs really are good for exercise I think. We plan to downsize sometime in the not too distant future and my husband wants a one-story home. I am trying to keep it to a house with a first floor master bedroom but with a second floor. I think it's good to have the stairs to help with exercise.
JK

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@contentandwell

@retiredteacher Stairs really are good for exercise I think. We plan to downsize sometime in the not too distant future and my husband wants a one-story home. I am trying to keep it to a house with a first floor master bedroom but with a second floor. I think it's good to have the stairs to help with exercise.
JK

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@contentandwell, JK We downsized from a one story ranch to this two story (almost a 1/2 second story).. It's not large, but the master is up stairs. That's a mistake we made. The master should be on the ground floor because if there are problems, it's easier than having to climb stairs. But, we were younger when we bought this house, and the stairs weren't a problem. With health problems there are a drudgery. So, you're on the right track to get a down master. If I could do it over again, I'd never have a master on the second floor. Our guest room is on the first floor. The only plus is that if I don't feel like straightening the second story rooms, no one sees them. There are only two bedrooms and two baths upstairs, but not convenient.
@retiredteacher, Carol
Volunteer Mentor

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@contentandwell

@retiredteacher Good for you Carol, you must feel so proud of yourself. Not only have I eaten more than I should this week, but I haven't managed to exercise since Wednesday. I definitely will tomorrow. I had such plans to be good when we went to my stepson's for Thanksgiving dinner but dinner had to wait until their son arrived from SF so we didn't eat until 9:00 PM! Of course we were all starving by then so the crackers and cheese and other appetizers were gobbled up. I brought numerous desserts and I did manage to just have one small piece of a pear, cranberry, walnut crostata that I bought at an excellent local bakery. I made everything else myself so I was able to resist them since they were things I have often prepared before.
JK

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@contentandwell JK, Don't beat yourself up. As they say. "If you fall off of the wagon, just hop back on and keep going." That's what makes holidays starting with frightening Halloween through New Years really hard for me. I love all the goodies, but being in control helped me get through the first two and now Christmas and New Years to go. I've made up my mind, and that's the solution for me. That and being accountable to other walkers. Forgive yourself and get on the road again when you are ready.
I'm so glad you are with me.
@retiredteacher, Carol
Volunteer Mentor

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@retiredteacher I am confident I will be on track tomorrow. My daughter and her husband are leaving first thing in the morning and any remaining goodies are going with them! I have been cooking up a storm, plus my dishwasher broke last week and the new one won’t be installed until Thursday so that has made more work too. My son-in-law did all the dishes tonight after I prepared a full turkey dinner, so that did help. I am exhausted, I was so tired tonight I was actually sort of dizzy. Off to bed in just a few minutes, getting a few last minutes in with my daughter. Tomorrow is their first anniversary.
JK

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@contentandwell

@retiredteacher I am confident I will be on track tomorrow. My daughter and her husband are leaving first thing in the morning and any remaining goodies are going with them! I have been cooking up a storm, plus my dishwasher broke last week and the new one won’t be installed until Thursday so that has made more work too. My son-in-law did all the dishes tonight after I prepared a full turkey dinner, so that did help. I am exhausted, I was so tired tonight I was actually sort of dizzy. Off to bed in just a few minutes, getting a few last minutes in with my daughter. Tomorrow is their first anniversary.
JK

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Bless your heart.@contentandwell, JK, I cannot imagine all the work. I can't picture having all of that to do for other people in my house. My husband and I have one son that we see once a year for two days. We have no other family, so the idea of strangers in the house, even family and having to cook and look after someone else is foreign to me. My husband is an adopted only child; I am an adopted only child, and we have one grown biological son. He is a grown man, but he is not married and no children. So I cannot even think of what a large family gathering would be like. I'm sure preparing and cooking and cleaning and keeping things going have burned more calories than walking. I definitely think you can count that! You probably more than exceeded your walking time. Yesterday my husband and I got out all the Christmas décor and worked on getting every room set for what goes where. We did not walk either, but we worked so I didn't just sit around and be lazy. Sometimes a break from a routine helps because the body can get used to the same movements, so breaking it up gives the energy, health, and strength a boost.
It sounds as if you deserve a little relaxation, and then when you are ready, you can get back to exercise again.
Christmas is coming—not as tempting as Thanksgiving, but still goodies..
@etiredteacher, Carol
Volunteer Mentor

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@retiredteacher

Bless your heart.@contentandwell, JK, I cannot imagine all the work. I can't picture having all of that to do for other people in my house. My husband and I have one son that we see once a year for two days. We have no other family, so the idea of strangers in the house, even family and having to cook and look after someone else is foreign to me. My husband is an adopted only child; I am an adopted only child, and we have one grown biological son. He is a grown man, but he is not married and no children. So I cannot even think of what a large family gathering would be like. I'm sure preparing and cooking and cleaning and keeping things going have burned more calories than walking. I definitely think you can count that! You probably more than exceeded your walking time. Yesterday my husband and I got out all the Christmas décor and worked on getting every room set for what goes where. We did not walk either, but we worked so I didn't just sit around and be lazy. Sometimes a break from a routine helps because the body can get used to the same movements, so breaking it up gives the energy, health, and strength a boost.
It sounds as if you deserve a little relaxation, and then when you are ready, you can get back to exercise again.
Christmas is coming—not as tempting as Thanksgiving, but still goodies..
@etiredteacher, Carol
Volunteer Mentor

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@retiredteacher Thanks Carol. That's a good way to look at my lack of formal exercise — I did a lot of running around and standing. I did go to my health club today and did my pool exercise, and I wasn't perfect about restricting food, but I was pretty good. Tomorrow I will go to the club and do the gym (blah, I hate the gym) and try to do a better job of resisting temptation.
I really do need to get this weight off, and soon! I don't want to have to buy new clothes because the others are now too tight, that would be admitting defeat.
JK

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It is hard to believe but tomorrow completes Week 4—a whole month of Lightening our Limbs! That is amazing to me. Every time we hit a goal, I am so excited that we're keeping on. I hope everyone is with me still as we check off Week four and start Week 5 on Friday. We are almost 1/2 way through the Mayo Plan. What a difference it has made! How is everyone doing?
@retiredteacher, Carol

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@retiredteacher

It is hard to believe but tomorrow completes Week 4—a whole month of Lightening our Limbs! That is amazing to me. Every time we hit a goal, I am so excited that we're keeping on. I hope everyone is with me still as we check off Week four and start Week 5 on Friday. We are almost 1/2 way through the Mayo Plan. What a difference it has made! How is everyone doing?
@retiredteacher, Carol

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Worked really hard this week putting in extra days. Will do my best to get my days in next week, but I will be heading for Rochester on Monday. On Tuesday, I have my 6 month PET scan (pancreatic cancer) and an ultrasound of my kidneys.

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