Saturday, January 21, 2017

Fitness after 50. Week 6. Walking Strategy

So...  this is my new series about fitness.  I am certainly no expert.  Posts will be about what's working for me.  There will definitely be running plans, flexibility, and basic weight lifting.  You can also expect nutrition ideas, recipes, and, well, probably lots maybe a little bit of whining.  ;-)

I hope I have the courage to tell you about the failures.

  If you'd like to read the premise for all of this, take a look at these previous posts.


You won't believe this.  In the first two weeks of my weight loss challenge, I've lost 4.5 pounds!!  Woo Hoo!  What a wonderful surprise.  This week I have a success story AND a fail.  First the good news!

Walking.

It's super basic, but it's working for me.  

Now let me preface this by saying we purchased our home many years ago.  Our neighbors know us and we feel very safe here in Small Town, Arkansas.  It's almost Mayberry.  ;-)  There is one loop in our neighborhood that's only 7/10 of a mile which takes me just under 15 minutes to walk when I am healthy.  That one is my favorite.  Even before I was released from therapy, I enjoyed strolling this route slowly just to move for a bit, and keep myself acclimated to whatever the weather might be doing.

Then I was released from physical therapy.

Thankfully our neighborhood is a series of squares or circles and, since I like to run, I know the mileage for just about all the streets.  ;-)  It is one mile from our home to the post office.  We have three parks that are each half a mile from our home.  Two of them have walking tracks.




Photo Source

Being outside is medicine for me.

So here's where I began and how I added distance.  There is no push for speed as my hip tires quickly.

Week 1

Walk 7/10 mile loop on Monday, Wednesday and Friday

Weeks 2 and 3

Walk 7/10 mile loop + 3/10 mile square on Monday, Wednesday and Friday

Week 4 to Present

Walk 7/10 mile loop + 3/10 mile square + 1 mile circle on Monday, Wednesday and Friday

or

Walk 1/2 mile to park + 8/10 mile park loop + 1/2 mile back home on Monday, Wednesday and Friday

or

Walk 1 mile to the Post Office and back on Monday, Wednesday and Friday


(Sorry!  I don't know the photo source on this one.  'Saved it from Facebook ages ago.)

I plan to stay at the 2 mile distance until I can begin running again.  These short walks keep me acclimated to the cold January days so bouncing back to running should feel pretty easy.

You get the idea, right?  Pick a route.  Walk it for a week or two then add a little more.

Now for the fail.

The baby shower we hosted Saturday was so much fun, but between getting everything ready, and greeting guests, and taking photos, and loading cars, and cleaning the kitchen, I was on my feet

All.  Day.  Long.

Since I didn't want to be grumpy while folks were here, I took some over-the-counter pain meds and never realized just how tired I had become.

Sunday, my injured hip was very sore.  I parked myself on the sofa and crocheted.  Nothing else.  Monday, it was still painful, so no walking.  Tuesday, it was feeling better and Wednesday I was fine.  Sadly, I still have to be very cautious with the amount of activity on any given day.  No more OTC pain meds on busy days.



I hope all is well with you!  What is walking like in your neighborhood?

;-)  -Marci

10 comments:

  1. Last summer I began a walking program on my on S Health app. I got to the point that I really enjoyed but the weather here gets brutally cold. I made it right up until Thanksgiving when I quit because of the weather. What temp/weather condition stops you from going out? Got any advice for making it through the cold?

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    1. Hi, Brittney - I am in an area that doesn't see brutally cold so may not have the best answer. Here it is though! ;-) Below freezing is common this time of year, which can feel pretty rough if not acclimated to it. For me the first 5 minutes is the worst, until my body starts warming up from the movement. I like to wear a band for my ears, a scarf for my nose and definitely prefer mittens over gloves. Also helpful is either a coat or jacket with a hood. As I feel warmer, I drop the hood, but still have a band covering my ears. Pants, of course, along with thick socks help my lower body. Sometimes I layer multiple shirts and/or pants, depending on the temp. Please let me know if you have more questions! I'll help the best I can! -Marci

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  2. Congratulations on your journey... losing those initial pounds is such an encouragement.... and a journey to good health is so important. Thank you for the reminder. :)

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  3. It sounds like you have a great start! I'm glad you're feeling better after a busy weekend. Keep at it, you're doing great!

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  4. Walking is my favourite exercise to and I find it great for my mind as well as my body.

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  5. Walking is my exercise of choice too! We have country roads here that are always empty! :) Thanks for the encouragement and I hope your hip continues to heal. That is the hard part of fitness... when you want to do things and are hindered but we need to be wise :) Thanks for sharing!

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  6. Congrats on your weight loss and for your commitment to fitness. My running days are long behind me and I don't walk in the winter but am looking forward to warmer weather so I can get outside. I love the feeling of connecting with nature as well as the exercise. Thank you for sharing with us at Celebrate Your Story, and I hope you’re having a great weekend.

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  7. Walking is good for the heart the mind and the spirit. I am heavy and loved taking my dog on walks, then he got big and hurt me, and has separation anxiety so I can't leave him. I can't wait for the days hubs is home and we can all go walking outdoors together. Its a simple pleasure. congratulations on your fitness, I am sure your happier for it

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  8. Congrats on your weight loss! It sure is the best feeling in the world!

    Thank you for sharing over at Waste Not Wednesday!

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  9. What a helpful and inspiring series!I have thoroughly enjoyed your fitness series: Fitness after 50. Thank you so much for sharing Fitness after 50. Week 6 at the Healthy Happy Green and Natural Party Blog Hop. I have even gone back and read old posts in the series. I'm pinning and sharing. Wishing you a healthy, happy year ahead!

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