Health and Fitness, June, 2010

[Harriet]

Welcome to our thread about benefiting health and fitness! We are challenging ourselves to greater well-being and encouraging well-being in our family members. Each of us is learning - recognizing needs and finding personal balance. As homemakers, when we take care of ourselves, we increase the strength, stamina, resistance and optimism we have to enjoy life and to be nurturing to others, whether in our homes, extended families or community.

[Harriet]

Goal time for me.

It was my 54th birthday Monday, so June begins the first day of the rest of my year. I like how I feel at 2 hours of exercise per week, so I've decided to commit to that for my 54th year. 52 weeks of 2 hours per week will be my TaDa next June thread, lets hope. I know life upsets can ruin things but I am believing this is a doable goal.

I listened to Dr. Nicholas Perricone on the subject of exercise and he likes the 30 minute limit at one time. He's a pretty smart cookie on nutrition, so I think I'll try his idea on exercise.

There are several ways I can tweak my video workouts to hit 30 minute sessions, or add up 15 or 20 minute sessions through the week, too. Right now, I seem to be doing well with my workouts even though they send me upside down (bending from waist) quite a bit! Morning seems to be the best time. I don't eat for several hours prior to lying down at night and don't have anything but water before exercise. This seems to keep me feeling well right up until breakfast. I'll be testing the waters with floor exercises, but if I feel worse I'll pull back.

2 hours per week goal
Monday - 30 mins (first 30 of total workout)
Wednesday - 30 mins (first 15 and last 15 of total)

[Nancy]

Back from my worm walk.
[My walks are 45 min. usually.]

[Lynlee]

Sounds like a good plan Harriet - 2 hrs beyond all the running around you normally do. Sometimes I make my goals - by the end of the year I want this to be a habit! so a little leeway while getting into a new idea.

Nancy My walks are often 45min too. some 30, sometimes an hr or more if I go along the creek.

Harriet: Oh, ((Lynlee)) I wonder if helia had any similar experience while she was feeling so woozy for days recently - she also does gym workouts and might have had to stop a while herself. Always be sure you are hydrated enough.

Actually, I'm very impressed with any of us that feel confident about going to the gym.

Here's a really honest admission from me about exercise videos - I gravitate toward them because they are private.
I'm never anywhere but home if I don't feel like continuing.
I'm never anywhere but home if I'm dressed like a frump.
I'm never anywhere but home if I look foolish or lose balance or take twice as long to finish as I thought.

I'm at home. I have a pause button!

I have been trying to get in more hydration - think 1 glass off 2L does make a difference. this week measuring 3L and often getting into the 3rd bottle.... especially on gym/yoga days.
My thing with commitment to classes is that I go and do what I wouldn't do at home. For me a recent struggle was to find the right class, where Teacher respects I should not attempt to do / hold some things, or do alternate that suits me. And for me to respect that too.
I resisted all offers from the gyms here to sign up on special rates too for reasons like you mentioned - though routinely doing the exercises on a dvd or in a book, or gathered from internet or old ones from PT was not something I did..
Being dx w osteoporosis that was worse a yr later was probably a catelist for me. Anyway this gym had classes I wanted to try. a trainer who gave me simple things to do - not that I do them as often as directed. She said 2-3 per wk. I knew that wouldn't happen. I've averaged 1 pmth with them I was given instruction not everto touch complex workout equipment beyond recumbent bike or risk serious injury. But have been to the gym inc classes 17 times now since I joined up late Nov - and consider building and moving my guineapig tractor about the yard weight bearing exercise and thats been since I joined. Anyway my view is that its that much I wouldn't have done if I hadn't joined and every little bit helps.. Trying to get there at least once every week. At end of years membership I need to chose pay per class or see if I can get another "deal" and its worthwhile.
trying to sit better. That has to help my spine.
Seeing the chiro tdy as neck/ back is woeful. Sleeping on a rolled beach towel as a pillow. Avoiding letting it get cold.
I need build my day around 3pm appointment so will walk midday, gp duty after that pre appointment. opps - need cash. will take from pdoc money.

[Lilac]

Since I started on insulin after my May 24 dr. appt., I feel much better. Although I am having a hard time maintaining any control over my BS. Everyday I have at least 1 low and most days it is 2. The dr. had told me to experiment with it. Well I keep lowering the dosage and I am still having the lows. I am wondering if I need to be on L antus which is long acting, instead of the N ovolog 70/30 that I am on, which is a combination of long acting and short acting. I will wait until Monday and if it doesn't get any better I will email him and see what he thinks. I don't go back until June 25.

Any ideas or experience with this?

[Nancy]

Lilac I've had to take lower doses of my insulin in the summer as I'm more active and have snacks on hand for the lows. Like smarties in my pocket when I'm in the garden or on a walk.

http://www.dlife.com/diabetes-forum/ This is a link to dlife a forum that might help with info. q. etc. they talk about a specialist endo. [endocrinologist] you may want to check in to seeing for diabetic stuff too. You will have to register but I get a lot of good info. from it. There is a tv show too on msnbc [I think] on Sun. evenings check your local listings.

[Lilac]

Nancy, THANK YOU THANK YOU THANK YOU! I have joined and I can see that they have a lot of information.

[Harriet]

Nancy's very knowledgeable - I was hoping she would pop in and know some resources to share, Lilac. I know only general things about diabetes management - did recently learn (on the way to learning other things) that alpha-lipoic acid is recommended for diabetics now (usually tablets to take, I think).

Lynlee, I hope you are feeling better after chiro. So glad you are finding the right place/people for exercise. I am impressed. I am very much an introvert and want to stay home!

This has been my reading lately - "podcast" interviews of Dr. Perricone. You can listen, I think, but I just read. Very long and deep but interesting. Can't find the date, but from the publications and events mentioned I know it was recent Podcast 1, Podcast 2, Podcast 3.

[Lynlee]

ditto to Harriet re diabeties. I know little.
When my bs was exceeding low - now 30yrs ago - I went the no added sugar route and still finds that serves me well. I need to keep my tastebuds in that scheme of things as I have no off switch w enough sugar, which screws me up greatly if I go there. I have looked at the low glucose index diet (said to be great with diabeties/prediabeties) and try to keep that in mind.
I'm finding buckwheat great at breakfast - keeps me going for hours. Its technically not a grain? though its use is like grains. Peanut butter and banana (on ricecakes usually) at lunch is my staple.

Harriet - I am alone here and need to get out and be with people - even if I'm not talking to them during classes. Mostly I am introvert too. though maybe in a filing cabinet locked away somewhere there is an extrovert version.
Old days of constant fatigue seem to be over though speed of walking matches my energy available. ddog just likes fast - unless something catches his fancy. That is one thing FL got me doing - walking ddog daily. I need more upper body strength. That may be linked to neck injury and arthritus. Decided to keep using beach towel as pillow at the moment. trying to sit well. Keep adjusting back.

[Harriet]

2 hours per week goal
wk of May 31
Monday - 30 mins (first 30 of total workout)
Wednesday - 30 mins (first 15 and last 15 of total)
Friday - 30 mins (first 30 of total)
Weekend - walked lots and made this week's goal

I'll see how much walking dd30 has in mind during her weekend visit here and then decide whether I'll add in any more video workout minutes.

Eating Wednesday was great and I got my "mostly God Made foods" checkmark. But yesterday I didn't do well. Going to try for a good day today, since there will be a houseful with varied eating ideas the next few days. This morning, an apple with peanut butter.