By optimalirish Latest Reply 2010-09-28 05:26:56 -0500
Started 2008-06-19 07:06:25 -0500

My excercise guru gave me this. It's a no excuse program. It is basically injury proof, so you have no excuses for not doing it.

wks 1-3 5 minutes day/5 days a week
wks 4-7 10 minutes day/5 days a week
wks 8-10 15 minutes day/5 days a week
wks 11-14 30 minutes day/5 days a week
wks 15-forever 45 minutes day/5 days a week

57 replies

Chrissy6341 2010-09-28 05:26:56 -0500 Report

This is a great way to start out. I am going to do this and will get my hubby to do it with me also. I live in a small town and there is so much to see. So when I work my/our way up we can see it all. I do like to walk down to the Hudson River sometimes and just sit and think. Its not that far, but its when I come back that is a problem. Its a huge hill that I have to walk up and usually end up stopping. But I hope to conquer this in time.

spiritwalker 2010-03-26 15:57:22 -0500 Report

I am stay on my regular exercise program, but join with anyone just starting.
The list above is a good starting point. Start slow and work up. I can't walk
long distances. I do my exercise with a recumbent cross trainer and 5#
weights. I wish everyone just starting good luck and steady progress. After
awhile exercise becomes a routine part of your day.

Markus 2010-03-25 10:56:18 -0500 Report

I forgot to mention, buy a pedometer. For about 5 bucks on eBay you can get a decent one. I look at how many steps I've taken by noon and if I think it's too little I make sure to walk at lunch time. My goal is 10,000 steps a day (about 5 miles) but I average closer to 7500 to 8000. I wear my pedometer on my belt all the time.

Markus 2010-03-25 10:52:18 -0500 Report

I get an hour for lunch Monday to Friday.
15 minutes to eat. 45 minutes to walk. I rewarded myself with a nnice mp3 player after a couple weeks and have not missed a beat since. I also make sure I walk on weekends. I coach youth sports and make sure that I get some exercise running with my teams. I hope to get some regular weight training into my lifestyle (again) soon.

GabbyPA 2010-03-25 09:12:46 -0500 Report

I have fallen off of this schedule and need to get back on. Who will join me? It was working so well for me, then life got complicated and I lost my discipline. I love the simplicity of it.

Roy531 2010-03-25 09:36:49 -0500 Report

I would but would have to slow down.

GabbyPA 2010-03-25 09:44:22 -0500 Report

It starts with just 5 minutes a day for 5 days for the first 3 weeks. That doesn't sound like too much does it? Even if you did it for 3 days a week, that would be better than nothing, and even a small amount of activity has been show to help us reduce our glucose levels.

Or are you saying that it is too basic for you? (duh! sometimes I am a little slow) This is for people who are just getting started. If you are miles ahead of us, just keep doing what you're doing.

GabbyPA 2010-03-25 09:52:26 -0500 Report

That is great! so you can be our inspiration and goal for this effort. Keep that checkered flag waving for us!

Roy531 2010-03-25 09:55:25 -0500 Report

I started slow like what you are saying and just recently upped it from 60 minutes to 70, plus all the walking I do at work average between 5 to 7 miles in a day

samccray 2010-02-01 10:52:03 -0600 Report

This sounds wonderful. I hate excerise buti like to walk so I should be able to stick to this. It's me getting motivated and disciplined to do it everyday. Any houghts to get me going.

griz104 2010-02-02 16:33:13 -0600 Report

Once you start doing the exercise you will find that if you miss a day you feel guilty.. at least i do..But like others my numbers are coming down and that makes it all work it.. The hardest part for me was just starting .. after that it was all down hill..

shorty31 2010-03-25 10:06:18 -0500 Report

the best for me is in the morning when the sun first comes up you can meditate better that way but the time you take you walk and come back you are refresh and reay to go .try it one day my sister gave one of those counting steps gagets she there for me also

Roy531 2010-03-25 10:20:51 -0500 Report

It is good that you can have somebody go with you, talking can take you mind off what you are doing and watching the time. Can keep you motivated as well.

Onecent 2010-01-31 22:30:20 -0600 Report

Wow! I just replied to the exercise video saying there was NO WAY I could do all that. THIS I will try to do when it warms up a little. I have my blackbelt in Tae KwonDo and used to teach Cardio Kickboxing as well. Ten years later, I can barely get out. Not complaining, just thinking back!

GabbyPA 2009-03-05 07:24:14 -0600 Report

I am still loosing weight and getting stronger.
I now do a 30 minute walk nearly every day with upper body resistance training as I walk. Gets the old heart pumping, and I love it.
I am now working on adding in what I call my Jeapordy walk. That is walking during the TV show Jeapordy in the evening. I am wanting to get my morning numbers down and I KNOW exercise does a lot for me.

lipsie 2009-03-05 08:49:41 -0600 Report

WOW! Impression Gabby! I'm so very happy for you. And losing weight too you must feel pretty good. Keep it up! :) Sheila

sisson 2008-10-11 13:31:06 -0500 Report

This is something that I could do so I will start tomarrow this is grate so I thank you!!!!! Take care Penny

optimalirish 2009-03-04 20:46:22 -0600 Report

OK!!!!!! I haven't heard any results yet. Its been 4 months. I have lost 20 pounds. I want to see how everyone is doing.

kyladee 2008-10-11 12:06:13 -0500 Report

I think I'd like to try this plan. My doctor has been after me to walk. I have to admit I haven't yet. But I want to. This plan seems to be a nice way for a beginner to get up and get started. Thanks for this very interesting tip.

GabbyPA 2008-10-11 02:00:40 -0500 Report

I just wanted to give an update on my progress here for the program. This week is my last week at 30 minutes 5 days a week, but you know what? I have already been doing about an hour a day, every day and that is without even really trying hard! I am just so excited you have no idea. I love this program because it is like candy. You start with a taste and then some more. When you start to like what you see happening, it becomes easier and easier. I was so afraid that 45 minutes would be a drag. NO way! Right now it is walking, but I know that as I continue, more things will come into play.

So if you don't like to exercise, or find it hard to get motivated. TRY THIS PROGRAM!! Write it on your calender so it is all planned out, and go for it. You will be glad you did.

Goddess 2008-10-11 03:08:50 -0500 Report

How have your BS been doing since you tarted the program?

GabbyPA 2008-10-11 03:53:12 -0500 Report

Hey Misery,
Good question. I had to sit and do a little calculating but here is what I came up with so far.

I have been doing this for 14 weeks. Oddly, I also have 14 weeks of records before I started, so that is intersting.
Now, I am also doing alot in my diet to help, so exercise is not the only thing at work here, but I believe it is helping me a LOT.

Higest Single Reading:
Before: 401
After: 280 (-121)

Lowest Single Reading:
Before: 167
After: 149 (-18)

Weekly Average High:
Before: 294
After: 246 (-48)

Weekly Average Low:
Before: 224
After: 206 (-18)

14 Week average:
Before: 254
After: 221 (-33)

Testing times:
Before: 1-2 tests daily
After: 3-6 tests daily.

Ok, here is my disclaimer. I KNOW my numbers are still high, but I am not on meds, and this is being done by diet and exercise only. So please, don't think that these numbers are acceptable, but they are what they are. Mine are continually going down, and that is my goal.

Goddess 2008-10-11 04:07:56 -0500 Report

I think you are doing great. Considering you're not on any meds. You should be proud of yourself.

GabbyPA 2008-10-11 10:34:28 -0500 Report

I was so excited after I made this post today. I tested before lunch and I had a 126!!

That was the lowest I have ever had yet. I think it might be a lime juice and water I had in mid moring, but anyway...I am stoaked. If my after dinner numbers are kind to me, then I will have my first day where every reading is below 200. THAT will be a great day!

GabbyPA 2008-10-11 12:10:17 -0500 Report

I have been eating pretty much the same, exercising a little more, getting my chia stabalized, removed the red wine and have eaten a few cookies (my chubby grubbies recipe). LOL I also drank water with LIME juice today, that was different. I did that before I am going to be experimenting with that now too.

I am measuring my food again and I am sure that is helping. Toma told me to get my PCF ratio in line at each meal, and I have not been doing that yet, but I am learning which of my meals works best.

I have also lost 8.5 pounds in the past two weeks and you know that makes me feel better no matter what is going on.

Oh, and after dinner reading was 167, down 3 points! So today is officially my first ever day (since I have been recording) that I have been below 180 all day! That is cause for celebration!!

GabbyPA 2008-08-31 12:20:08 -0500 Report

8 weeks have gone by on my quest to increase my activity to help control my BG numbers. Remember, I am not taking any meds to help, this is total diet, and exercise. Here is what I have found.

Before Exercise 1 month average: 229
After Exercise 1 month average: 215

Before Exercise AM read average: 245
After Exercise AM read average:216

Before Exercise Lowest AM read: 209
After Exercise Lowest AM read: 187

Before Exercise Highest AM read: 297
After Exercise Highest AM read: 252

I did not used to test after a meal, but after I started this program, I found my numbers averaged over 29 after meal tests to be an 8 point raise. That is phenominal.

The other factors that may be part of my success are that I basically ate a vegitarian diet (for the most part) for the month of August and was experimenting with the effects of drinking red wine with my evening meal.

This program has worked great for me because it is slow and builds up to a lifestyle of exercise. I used to jump in and burn out and give up. This has helped me build and grow in my desire to exercise, and that is wonderful. Like so many have shared, we just need to get started. Take that first step...I recommend you do this if you want to build a better you.

Goddess 2008-08-18 15:33:21 -0500 Report

That is great news Gabby. Keep it up.

Edie 2008-08-30 14:51:42 -0500 Report

I will do this starting tomorrow morning. If it is raining I'm still going to do it. I don't care the weather I need to get off my butt and start moving again more often. Thankx everyone. I look forward to keeping in touch.I'm going to post how many steps I do each day in that 5 min. to start. I copied this post on My Diabetic news and Info. folder in my Works area on my computer so that I can keep up even when offline. thanks again.

GabbyPA 2008-08-18 13:58:35 -0500 Report

This is my last week at 10 minutes and now I am actually getting eager to work out at our local gym too. I am going to keep taking it one day at a time, but it is the first time in my life that I actually look forward to excise and miss it on my days off.

Elfin 2008-08-04 01:06:42 -0500 Report

Wow! thanks…this looks like just the ticket. I had a severe reaction to the statins my doctor ordered for me and 2 years later still have pain and weakness in my hips, so starting slowly will help avoid the pain and build up my strength. Thanx again. God bless you.

Razz 2008-08-03 17:39:51 -0500 Report

I just found this and I'm going to try it out. I think this will be the kick start that I need.

GabbyPA 2008-08-03 22:55:53 -0500 Report

I know it is what helped me get more active. I work at a computer all day and then crash at night. I do mine in the morning, when the house is quite and no one bothers me. I am loving it.

Edie 2008-08-30 14:47:01 -0500 Report

Razz, want to share this together we can talk to each other each day on how were doing. Maybe even lose a few pounds together. I weigh 260 and am 5'4" I want to get down to 150-160 I always felt better at that weight.

GabbyPA 2008-07-24 23:15:54 -0500 Report

I am begining weeks 4-7 now. I have been adding a little each day to my 5 minute walk, and moving to 10 will be a breeze. I am taking it just as in the program because it keeps me from getting over zealous and then burning out. This is great, thanks.

DonnaAnn 2008-07-18 21:25:49 -0500 Report

I watched a lady on a video, who incorporated her work out with her kids play time. When the kids went out to play, she would bring her gear out and work out while they played. this way, she was outside with them and could play with them and work out also. I have taken this idea and go out with my dogs. I throw a tennis ball or two and then do laps aroudn my hilly yard. I stop at trees to do staning push ups, or march in place or stretch when I throw a ball. On days when the weather is not so good, I pop in some of my walking videos put out by Leslie Sansone and walk in my parlor. Its funny to watch my dogs faces. How come missy is walking but not going any where? kind of look!

DiabetesDiva 2008-07-13 05:54:17 -0500 Report

Ok, I got my butt off the couch yesterday and danced for 5 minutes. I like this plan a lot. My local cable company has music channels and on demand exercise channels. I know I can find something that appeals to me each day. Thanks for sharing with us.


GabbyPA 2008-07-13 10:57:56 -0500 Report

I started this past week too, and just walking has been good. Usually I tend to give up, but I found that I actually look forward to doing it and did it 6 days this week...I am on the move finally. Whew!

butterfly_8 2008-07-05 13:05:04 -0500 Report

I like this method. Tell me what can I do good for five or ten minutes a day?

JP - 14811
JP - 14811 2008-07-05 14:29:25 -0500 Report


optimalirish 2008-07-06 03:31:31 -0500 Report

Or ride a bike

GabbyPA 2008-07-06 12:36:06 -0500 Report

Hey Butterfly_8,
I am starting tomorrow on this program, want to join me and we can share our victories together? I will be walking and riding a bike. I plan to do it in the morning because the afternoons here it is either too hot or raining. How about you? Need a virtual exercise buddy? LOL

DonnaAnn 2008-07-18 21:35:53 -0500 Report

walk everywhere! One thing I have started is parking my car at the bank and going in to do my banking business then walking down to the post office and back up to my car. On rainy days or snowy days I use a video. But this way here, you get a work out, fresh air and save on gas.

mobmama 2008-06-27 07:19:59 -0500 Report

that looks really good to me too.
but i have developed Charcot's foot, a diabetic condition, adn i am on total NO WEIGHT BEARING ACTIVITIES for 1-6 months. (yuck)
but i WILL get to the pool this weekend — that is NOT weight bearing!!


optimalirish 2008-06-29 22:36:45 -0500 Report

If you have those big cans of spaghetti sauce you can always lift those. One in each hand and LIFT!!!! LIFT!!!! LIFT!!!!!

DonnaAnn 2008-07-18 21:31:07 -0500 Report

I once had a video and in it the person said the same thing. If you do not have weights, go get a can of soup or sauce and lift that. For some good inner leg work, I have gone out and bought a childs play ball, the round plastic ones that you can buy for 75 cents. put it between you legs and sqeeuze it and lift it. Its a cheap verson of suzanne summers.

JP - 14811
JP - 14811 2008-06-27 06:09:10 -0500 Report

The no excuses exercise program is right on the mark. I started a few years ago walking, walked to the corner and back, then around the block, then two blocks..etc… you get the picture. Now I am a regular at the YMCA and work out either in the pool or on weight machines and treadmill for at least an hour - 5 days a week. Most times it's longer than an hour because I'm addicted to exercise… much better than being addicted to cookies!!!(which I also love LOL) :)

GabbyPA 2008-06-27 01:49:10 -0500 Report

This is fantastic! I am trying to add to my routine a few small things at a time so I am not overwhelemed and give up. This is perfect for my next step to take, and I will be sharing this with some of my friends. Thanks!!