Lets Post our Daily Exercise
Comments
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edj, I'll try to follow along with the glute challenge. I did want to add strength training to my routine (mostly walking and zumba like yesterday) so I may substitute weighted bridges, kettlebell swings, squats and deadlifts where I can with fewer reps so as not to kill myself (Half the reps?) We'll see how it goes but it's great to have a plan of action. Thanks!
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Since I take classes that are filled with planks, squats, lunges etc. I think I am not going to do challenges. (Not all at once, but in my Barre Sculpt class on Sunday, I timed four minutes of plank exercises; a one minute plank, a minute of side planks, a minute of a plank with the opposite arm & leg in the air, another minute of stair climbers). In Pound, half an hour is all squats, lunges, balances etc. while also using your arms with the pound sticks. In my Dance2fit class, every other song uses weights & most of them have squats & lunges too.
I am now off to a Happy Haircut. I will walk this afternoon & go to Barre Sculpt tonight.
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Here is a great article from WebMD:
Cardio Exercise: Good for More Than Your Heart......Heart Health Is Just the Start
You probably already know that cardio, or "aerobic," exercise -- the kind that gets your heart pumping -- is good for your ticker. It lowers your resting pulse and strengthens your heart muscle. That's why, as you slowly lengthen your cardio workouts, you're able to go for longer time and distance. But your heart isn't the only part of your body that benefits.
Lower Your Blood Sugar
Cardio exercise helps lower blood sugar (glucose) levels and improve insulin resistance if you have diabetes. Resistance training, like weightlifting, is also good. A combination of the two seems to help the most. Talk to your doctor before you start a new fitness routine if you have diabetes, especially if you take insulin or other meds.
Improve Your Mood
Aerobic exercise like running can help ease depression and anxiety well enough that your doctor or therapist may suggest it as a treatment. Part of the reason might be that it seems to enlarge your hippocampus -- an area of your brain that manages emotion -- and slow the breakdown of brain cells. Stick with it on a regular basis for several months to get the most benefit.
Get a Better Night's Sleep
Cardio may be good for your shut-eye. Scientists know that it can help you keep an even mood, wind down at bedtime, and set up a healthy sleep-wake cycle (circadian rhythm). The exact brain effects aren't always clear, but people who exercise more tend to get more of the deep "slow wave" sleep that helps renew the brain and body. But try not to exercise too close to bedtime, which disrupts sleep for some people.
Think Better
People who do more aerobic exercise may be better at "executive function" -- the ability to organize information, interpret it, and act on it. Just a single workout session can increase blood flow to the part of your brain called the prefrontal cortex, which helps control your executive function. Over the long term, exercise seems to help brain cells in your prefrontal cortex connect more easily.
Remember Better
People who move around more are less likely to get Alzheimer's disease and other forms of dementia. That's in part because exercise helps prevent things that can raise your chances of getting dementia, such as obesity, diabetes, high blood pressure, and depression.
Learn Better
Neuroplasticity is the ability of your brain to change when you learn and do new things. Younger brains are generally better at this than older ones, but you can help preserve your neuroplasticity with cardio exercise, along with resistance training.
Help Ease Arthritis Pain
As you age, your knees and other joints can get osteoarthritis. The movement of aerobic exercise, like jogging or biking, is one of the most effective ways to ease pain and inflammation. And whether you walk, swim, or row a boat, your heart gets fitter, which makes it easier to stay active. When you combine physical activity with a healthy diet, you can drop extra pounds, which takes pressure off your knees.
Breathe Better
Even if you have a lung condition, regular cardio exercise can help improve your breathing. If the gym's not your thing, a walk, jog, or a regular tennis game can do the trick. Just make sure to talk to your doctor about your exercise plan if you already have breathing problems.
Help Fight Germs
Regular aerobic exercise appears to help your body fight illness caused by viruses and bacteria. That's partly because it helps blood get around your body better, which means germ-fighting substances get where they need to go. Scientists continue to study exactly how exercise helps boost the immune system -- your body's defense against germs.
Improve Your Cholesterol
Exercise seems to raise your HDL "good" cholesterol. It can also lower your LDL "bad" cholesterol, though you may need to make your workout more intense to get the full effect. Unhealthy cholesterol numbers make you more likely to build up plaque in your arteries that can lead to a heart attack or stroke. Talk to your doctor about starting a fitness routine if you're already ill or you haven't exercised in a while.
How Much Exercise Is Right?
Standard recommendations call for 30 minutes of moderate exercise on most days of the week. That's a great place to start. But upping that to 300 minutes a week or higher can add even more benefits. The length of each session matters, too. Some of the best brain benefits come in exercise periods that last a bit longer: 45 to 60 minutes.0 -
We'll see how well that bone-chilling rain does at improving my mood. Off in a few for about one hour. But I can attest to most of these benefits. Really notice the difference in my breathing if I have been jogging, cycling or skiing. However, there are limits to everything so it's a 3 mile walk tonight.
The only part of the body that doesn't benefit from exercise is the wallet. Because clothes fit better....wait, that one improves my mood as well.
Rest my case. Stoked that skiing should be great the following two weekends. Need to get in some serious miles and the lowlands are too flooded to do much cycling. Keeping my tree up to combat the "50 shades of grey" out there. I think I will get to do the really fun trails as they are open and groomed.
Other good news is that all was just fine with my recent mammogram. Got the results today. I did this on Christmas Eve following a few hours on the ski trails.
More later. Off in the rain....by the time I am finished tonight, my character should be pristine! - Claire
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Yay for good mammo results, Claire!
Ruth sent some of that ND sunshine to WI so the rime ice melted by the afternoon and was able to walk outdoors without fear of falling.
Blood work yesterday morning. Cholesterol levels and liver function are both good. I don't see an onc anymore so PCP orders the labs.
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I only do challenges if I like them and they move me closer to my fitness goals. If I were going to a gym/taking classes etc. I doubt I'd do any. But here I am so I finished day 6 of the challenge, did another ab workout and ran 3.3 miles. It's very discouraging to be rebuilding my running for the fourth year in a row.
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I agree with you edj3, it's best to like what you are doing. Good on the results Claire. I received two books for Christmas that may be of interest. One is, Exercised by Daniel Lieberman and Ageless: The New Science of Getting Older Without Getting Old by Andrew Steele. Exercised boiled down to page 339: Make exercise necessary and fun. Do mostly cardio, but also some weights. Some is better than none. Keep it up as you age.
Had 21 on my zoom Pilates class yesterday - it's January! Hey, isn't Georgia something..huge?
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Lilac, I am watching TV & can't wait until this day is over! Those books look good & I will check them out.
This morning I walked in the Bubble of my fitness center with three of my WWW friends & will go to Pound tonight. We got a little ice/snow last night so it's a little slippery for walking outside at the moment.
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I can't believe what I'm watching now Ruth! Where is the National Guard? Where are the police?
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This is horrifying. I cannot believe this is happening in my country. This is not why I served in the Army, so that thugs could attempt a coup.
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MD State Police, VA National Guard, FBI, DC National Guard, Secret Service have all been mobilized.
*sorry to bring politics into the thread, but I am so appalled that I am just shaking.
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Came to visit the page to restart a workout routine in the New Year.
Unfortunately, the thread should be renamed to something political.
Good luck getting in shape this year, ladies.
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Good luck to you as well.
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Sorry Zogo, we will desist in the political talk. It doesn't overlap very often.
I am off to POUND class.......pounding will be a good way to expend some energy today!
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Sorry Zogo to disappoint, although plenty of inspiration if you simply scroll up the thread. Good luck with finding what works for you to get in shape.
I enjoyed my California zoom Pilates and left hip flexor is a bit grumpy.
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This is the first time that I remember this thread being political....today is a different day than America has seen before. Zogo, sorry that you are disappointed. My youngest daughter texted my husband to ask what was happening in America!! Zogo - she doesn't live in America. She was appalled. On a positive note, she got her vaccine today and gets her second shot on the 31st.
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I edited my post to make it less political, but this is still an appalling moment for the United States of America.....and we do talk about other things going on in our lives & world along with talking about exercise.
There was a spot left in Zumba, so I am going back for that. As you all know, exercise is a great stress reliever.
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One of the Silver Sneakers Zumba Gold teachers is based in Miami, FL and did celebratory classes on 12/23 & 12/30. On 12/23, her husband dressed as Santa (in shorts, of course) & joined the class to wish us all Merry Christmas and danced along with one of the CM Carol Zumba songs (he was a good dancer). On 12/30, she had a balloon drop, poppers & sparklers to cheer in the New Year! Such fun!
Still trying to add on a little time to my modified planking. We regularly do them in Pilates & HIIT and the Barre Lates instructor is adding them in next week. Slow and steady progress is my mantra.
Took Tai Chi with my local instructor today for the first time since mid-March, as he now offers a Zoom class at a time when I can join in. It was so great to see both him & other "students". I had been doing Tai Chi through Silver Sneakers Zoom classes, but they were a little different.
Great article, ruthbru!
Happy New Year of exercising to all!
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I love when they do special things for holidays in class. We had a Dance2fit Christmas workout with Christmas songs, holiday lights, and people dressed up in Christmasy outfits with bells, lit up necklaces, Santa hats etc.
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Yeah I don't think being heartbroken over violence in our nation's capitol is political.
On a lighter note, I had a Pilates/yoga instructor who occasionally played disco music for our practice. That was a real hoot.
Today's supposed to be a rest day but I'm super anxious so I'm going to work out for stress relief.
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Trying to do an hour in the morning when I get up on the Cubii. - my goal is 5000 strides. Not sure how many steps as I now am using my "new" apple watch (bought from a friend, series 4) and it does not measure steps. Still too dark to walk in the mornings. I start back in the building 3 days/week on the 19th as long as things stay stable with cases. I"m a little nervous. I will have my own office and the gal I'm covering for says its big enough to remain 6 weeks from the students. That is the first day back for middle school. They have not been in the building since March 13th. They are all excited to go back but I don't think they really realize its not going to be like before. At this school, about 35% of the students are staying remote - the rest will be hybrid, 2 days in building and 3 days remote. Next week, I'm testing a iittle 6 year old girl - it will probably take me at least two times to get done, but the sped teacher says she is shy and slow to warm up so I may need more time. I don't want to go Monday as that is the kids first day back since before Thanksgiving.
Hoping today will be a great deal calmer.
Have a great Thursday - my last work day of the week.
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This morning I HAVE to start on my bathroom painting project (I've had the paint, tape, brushes etc. all sitting in my closet for two months!). It is a small bathroom so it shouldn't take very long once I actually get started. So.....I will now dig out my 'paint clothes' and paint the morning away. I imagine we'll do a puppy walk this afternoon. Barre Sculpt & Dance2fit tonight.
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Got an email from Horizon fitness - backordered treadmill is IN and soon to be shipped! I have been decluttering since 1/1 but must step it up & make a Goodwill run, also think about how to rearrange the LR to make room.
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Tuesday I did my ripped class I love and last night was sculpt and tone class.Tonight is ripped with the harder teacher. I bought all new sized shirts and pants but the pants are already loose! I guess I should care about that more than my not moving weight sigh.
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Together, you will see the results and I think you are doing great! Go Ruth! Edj3, I should try that! Good Badger. Karen, nice that daughter has had vaccine. CeliaC, I take a weekly qi gong class on zoom that is out of Northern California and love it. I like the Christmas & NY blow-out in your classes get into - it makes it so much fun!
Feeling flat today and just spent the morning on errands and took son to dentist in the afternoon and back at it tomorrow.
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Muscles weigh more than fat so you can stay at your same weight and go down several sizes just through enough exercise. That is what I found anyway.
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I think it's that muscles are more compact than fat? I mean, either way you'll be smaller.
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I found a way to jumpstart my glute challenge by doing the exercises during a Zumba session, so alternating with dance and
50 goblet squats
50 kettlebell swings
15 single leg kettlebell deadlifts (hard!)
I added 30 bridges before going to sleep (no weights).
Had an appointment with genetic counsellor and they found no mutations of known significance. So no reason to remove other breast nor ovaries. Should new research change that view, I will be automatically informed. Ok, got that off my to do list.
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Heidihill good news on the genetic testing!
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That is great news, Heidi!
I am drinking coffee before heading back into the bathroom for the Paint-a-thon.
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