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Exercise club
- Thread starter DouglasW
- Start date
About time I rejoined the club! Yesterday I walked 8100 steps and today 7600 and one walk alone was 3000 steps. A week ago that would have had me rolling on the floor in agony as my pudendal nerve set on fire... Today there are no flames. Maybe thanks also to hamstring glides, cat camels, knee rolls and childs pose things I've been doing.
It's been said before movement is medicine - and I am starting to see how my body would much rather move than be a statue. I will do my best to keep moving!
It's been said before movement is medicine - and I am starting to see how my body would much rather move than be a statue. I will do my best to keep moving!
The way I heard it was an orthopedic guy saying "motion is lotion," meaning that frequent use of the joints keeps them from getting into trouble. I've also heard something about regular body-weight squats being good for back pain prevention, since a lot of that is due to unused core muscles. I can confirm this.
okay - I'm having a dilemma, conundrum or whatever it's called. My fitness is way, way, out of where it should be.
- My lungs are fine going up or down as much as 3 flights of stairs, but beyond that I'm wheezing. I have a passion for hiking, so that's embarrassing!
- My shoulders are weak af - just doing a delt lift with a 10 lb plate is my 3 rep max, and lately they've been hurting when I test the range of motion, so I know that's scary, too.
- Core strength has gone to crap since I lost my job and cut out yoga membership from my budget.
- Flexibility is okay because I am doing some yoga at home, but without an instructor to point out issues when my form gets wonky, I'm afraid to push myself too much.
- Balance is flailing. Sometimes I wobble when I'm walking slowly. The thing is that balancing on one foot for the 1-3 seconds while the other foot is moving forward is about my limit. I've tried using tooth brushing to practice balance, e.g., brush one side of your mouth while standing on one foot, and switch sides while brushing the other side. I can't do it, and I'm even uncomfortable trying to push that without a spotter to help, which is impossible because I live alone.
I have a bit though I'm not a professional. The balance is a good goal to start aiming your efforts towards @LumberJack.
Core strength - the midsection but also the pelvis, glutes and hips - helps with literally everything. You can gradually get yourself strong and then the world opens up again! as far as hiking, and other recreation and exercise. The core stability exercises here have healed a couple of my issues and I have been doing them for several years now. A strong core makes everything else is easier and gives you a more vital and healthy posture too.
Here is a succinct and helalthy approach for that core strength I'm talking about:
https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/
Core strength - the midsection but also the pelvis, glutes and hips - helps with literally everything. You can gradually get yourself strong and then the world opens up again! as far as hiking, and other recreation and exercise. The core stability exercises here have healed a couple of my issues and I have been doing them for several years now. A strong core makes everything else is easier and gives you a more vital and healthy posture too.
Here is a succinct and helalthy approach for that core strength I'm talking about:
https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/
@LumberJack I honestly don't know what to advise as what works for me might not work for you. Like with balance, I was able to do the standing on one leg exercises for one minute each leg after initially falling over. There was nothing really wrong with my leg/hip strength but seeing as I had a compressed pudendal nerve and this involved the pelvic floor too, the activity tended to set certain body parts on fire. Maybe trying it not when brushing teeth as it might be a bit like trying to pat your head while rubbing your tummy? Maybe try it as a mindful exercise, let your body recruit the right muscles, aim for 5 seconds first. Build up.
I would say there isn't a single priority. I have learned the body is a system and if you ignore any part of the system, other parts will either get affected or try to compensate. How much do you move generally? I've learned my body would much rather move around than stay static in any one position for too long. Also after many years of getting away with it, sitting all wrong finally caught up with me. At the moment I'm in a bit of a storm where every part of the system is trying to sync up, so am a bit obsessed with this idea. Maybe it's different for you.
On a very simple level, I believe walking more would benefit you. Not just on hikes. On a daily, routine basis. At least 5000 steps. More is medicine! (though work up to it!).
I would say there isn't a single priority. I have learned the body is a system and if you ignore any part of the system, other parts will either get affected or try to compensate. How much do you move generally? I've learned my body would much rather move around than stay static in any one position for too long. Also after many years of getting away with it, sitting all wrong finally caught up with me. At the moment I'm in a bit of a storm where every part of the system is trying to sync up, so am a bit obsessed with this idea. Maybe it's different for you.
On a very simple level, I believe walking more would benefit you. Not just on hikes. On a daily, routine basis. At least 5000 steps. More is medicine! (though work up to it!).
I'm no expert in this field; I've just been working out regularly for over 5 years.
All in all, I’d work on building up your endurance a bit. Just give it some thought.
- Lungs are important for endurance. If you can't breathe, you can't do anything.
- 10 pounds and 3 reps for your delts—that’s a bit light, yeah. Front, middle, or rear delts? But 3 reps isn’t bad. In six months, you’ll be able to do 10 reps if you keep up with your workouts.
- Flexibility isn’t as important as endurance. It’s enough to have average flexibility; you don’t need the flexibility of a gymnast or a professional yogi.
- Balancing on one leg isn’t as important as endurance.
All in all, I’d work on building up your endurance a bit. Just give it some thought.
@seabird - thanks for the link! @AvidFan , thanks for reminding me that all different parts of the body are interdependent. @Gard , thanks for your suggestions, too.
Putting this all together, I think I do need to start approaching fitness from a wholistic method, as opposed to fixing one thing at a time. The priority right now is that any movement is better than sitting around thinking about exercising, lol. I think it also would be good to apply the idea of do the hardest thing first, which is my core.
It’s going to be hot today, but it’s 8:30 and still okay to be out and active. It won’t cool down until after sunset so I had better get my shoes on and get some steps in.
So, the plan is to hydrate, go walk outside, hydrate, stretch, look at core workout page, hydrate, core workout, hydrate. I am emphasizing hydration because I neglect it otherwise. Outdoor humidity is so low that one can be losing a lot of water and not realize it.
Putting this all together, I think I do need to start approaching fitness from a wholistic method, as opposed to fixing one thing at a time. The priority right now is that any movement is better than sitting around thinking about exercising, lol. I think it also would be good to apply the idea of do the hardest thing first, which is my core.
It’s going to be hot today, but it’s 8:30 and still okay to be out and active. It won’t cool down until after sunset so I had better get my shoes on and get some steps in.
So, the plan is to hydrate, go walk outside, hydrate, stretch, look at core workout page, hydrate, core workout, hydrate. I am emphasizing hydration because I neglect it otherwise. Outdoor humidity is so low that one can be losing a lot of water and not realize it.
Did the walk and jogged a bit along the way. The heat and intense sunlight made it so that it would be unwise to push the exercise level beyond the low end of moderate. I am looking at 4800 steps so within striking distance of 5k.
I am choosing to do a guided meditation next. I am ruminating like it’s my job and the meditation I have in mind is about letting go of negative emotions. It might help or might not, but I think the important part is that I am doing something more than resigning myself to misery.
I am choosing to do a guided meditation next. I am ruminating like it’s my job and the meditation I have in mind is about letting go of negative emotions. It might help or might not, but I think the important part is that I am doing something more than resigning myself to misery.
I've had to force myself to start a seasonal adaptation to get it done before the heat of the day. From 6 to 7 am this morning was 3 miles and then biceps, planks an 100 reps of box step-up mixed with jumping up. lol I've switched that up from my lower step to the 50 cm, so I'm going to be sore tomorrow.
Went for a 1.65 mile walk. Probably longest single walk I've done, involved a longer circuit via edge of woods. Have learned from painful experience that I COULD walk a lot further if I wanted, but doesn't mean I SHOULD - as I'd likely pay for it later. Step count is low for the day so far but did also do the housework and some stretches. I will have a shorter night walk after supper.
