Exercise----getting started

estheratarah
By estheratarah Latest Reply 2010-11-16 02:01:26 -0600
Started 2010-11-15 14:49:26 -0600

I am 50 and weigh over 250 and my son who is 10 has just hit the 200 mark and I know it is time to get serious and do something for both of us. Someone please help us get motivated and share your routine and exercises you do.

Thank you


9 replies

sinsue
sinsue 2010-11-16 02:01:26 -0600 Report

mine r my indoor cats hat go 4 walks 2x a day so they can get their greens n air…lol and they r relentless…it hurts and i dont wanna …alot…it hurts especially rt. now this cold damp rainy weather…S U C K S !

Graylin Bee
Graylin Bee 2010-11-15 21:57:17 -0600 Report

I have been gradually increasing walking time and stairs. I need to get back to doing my very easy pilates 20 - 30 minute routine. I have been doing a few of the moves most days but need to find the dvd and get moving again. It really helped my balance and flexibility. Whenever the dvd exercise was one I wasn't able to do I would just do extra of the moves I could. My husband found a pilates program on tv that he recorded for me so I learned a few other easy moves to substitute.

kofi10
kofi10 2010-11-15 19:13:53 -0600 Report

I started out excercising by using the steps at work rather than the elevator.Doing power walks at lunch time prevented me from having a big meal.

Gabby
GabbyPA 2010-11-15 18:52:49 -0600 Report

My motivation is two brown eyes and a happy smile. She waits at the door for me. That is my dog! She knows we go for a walk every evening after dinner and she NEVER lets me slide. LOL. It is the best thing I have done in a long time. I started small and just did our block and now we cover over 4 blocks and walk around them and are out for about 20 minutes. I want to work us up to 45 minutes. She has fun and I get what I need. So everyone is happy.

RAYT721
RAYT721 2010-11-15 17:59:10 -0600 Report

Hi and welcome to our community/family. I don't really have a formal exercise program to share but I try to walk whenever I can whether it's to the mail box or around stores/malls or just out when it's nice. How great that you have a buddy to walk with because it will make it easier for both of you to motivate each other. Housework is a good form of exercise also… stretch to the ceiling, stoop to the ground, and polish. You can ease your way into leg lifts, sit ups, push ups or whatever you can do … just don't push it. Did you see the word "ease?" … Nothing is more demotivating than working your buns off to the point that you don't want to even think about exercise again. Take baby steps!!! Just remember that the key to getting started is to start. Start with 5 minutes, go to 10 minutes, proceed to 15 minutes, etc. Dieting is another factor for weight loss and that should be done with slow progress as well. If you try to cut your calories in half, you'll end up starving and actually end up hurting your body as it goes to starvation mode. You didn't gain weight overnight so it won't come off overnight either. Find healthier options for your meals and snacks and drink more water. Learn to read food labels because the words "low fat," "low sugar," and other such marketing gimmicks do not always mean healthier. Your body needs carbs, fats, protein, vitamins, etc so don't shy away from any of them 100%. A great way to start is with a plan… set your goals, make them realistic, and make sure they are measurable. I hate to sound like a Home Depot commercial but you can do it … we can help!!!

CaliKo
CaliKo 2010-11-15 15:14:27 -0600 Report

My motivation came from attending a class on diabetes and learning about all the complications. It is quite scary and a wake-up call indeed. I want to live (in decent health) to see my 14 year old son grow up and marry and give me grandchildren.
Is your son diabetic as well? Has he been tested? Children are harder to motivate, but it helps if there is an activity they enjoy. Limit time watching TV and playing computer/video/WII games. Much as it pains me to say it, also limit recreational reading. Don't jump into a high level of activity instantly, build up slowly. If you can't talk at the same time, its time to slow down. Go for hikes together (take emergency snacks and water), play frisbee, swim, tennis, throw a ball, play basketball. Maybe having a dog to walk and play with would be good for your son.
It should benefit you to talk to a Certified Diabetic Educator and get a meal plan, both for you and your son. Find out how many carbs, fats and proteins you each need and record your meals and snacks. Maybe you can grocery shop and cook healthy meals together. Let him help adding up the grams in the meal plans. He'll be more apt to keep honest if he "owns" his meal plan.
I found it easier to stick to vegetables, fruits, fish, lean meats and complex whole grain breads, nuts and cheeses, low-fat yogurt. If I keep away from processed foods, sugary snacks and empty calories, I can eat more and be less hungry. I also feel better if I keep my blood glucose as level as possible. The ups and downs affect my moods and body temperature in a bad way. The longer you eat healthy, the easier it gets, and I now find myself craving good foods instead of my old favorites. Limit drinks to water, tea, coffee with nothing added. I've come to believe that soda of any sort are just not good for you. Your son may also need some low fat milk, unless you make up the calcium requirements with foods like broccoli, cheese and yogurt.
My exercise routine? 45 minutes with weights and a workout with weight tape, three times a week. [I flunked my bone density test this year, but found that strength training also dramatically lowers my blood glucose.]
On those 3 days, I also walk, 2-3.5 miles.
Two days I walk-run 2 miles. I had to work up to this.
Two days I do an aerobics tape, 45 minutes to an hour.
Do I exercise every day? Yes, I'm a diabetic every day.
I hope this helps. I've picked up lots of tips from the DC folks. Welcome and good luck.

estheratarah
estheratarah 2010-11-15 15:22:35 -0600 Report

Thank you so much for your input. I use to do all these things as far as exercise went but got lazy. I like the statement you made…do I exercise everyday? Yes i'm a diabetic everyday. That is so true. I have not been taking this disease serious enough and I know I need to. I just have to pray and ask God for the motivation.

CaliKo
CaliKo 2010-11-15 15:34:55 -0600 Report

You are most welcome, and once you get started it gets easier. Especially when you start seeing the pounds come off. I lost 45 pounds my first year with diabetes. You can do it!

Harlen
Harlen 2010-11-15 15:02:03 -0600 Report

Hello and welcome
For me when it was time to get started I would walk just in the yard then down the road now I walk 3 miles a day and lift a little bit .
The thing is to start small and bild on it each day if you do to much you will get sore and quit so start small just add to it .Just one little thing more then you do now will help
Best wishes
Harlen

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