Get Up and Move Challenge- August Update

How have you all been doing on the Get Up and Move Challenge?

Are you hanging in there?

Have you tried anything new you care to share?

Do you wonder why 30 minutes now seems so minimal but back in January 30 minutes of movement seemed like forever?

I hear you if that is the case. I will forever remember when I first started exercising(years ago) and I started with a walk around a one mile block near our home. I was exhausted, like drop dead done!!! I just think back to then and smile now. What was I thinking, doing that to my body. Giving it no activity for so many years and then thinking it could actually walk one mile. And now I expect so much more of this body. And yes, I will admit, sometimes I expect too much and pay the price.

Let’s see what I have all done this month to move for 30 minutes. First of all, I rarely just move for 30 minutes. Exercise is a release for me and 30 minutes is never really enough.

Anyhow, I have done my daily afternoon workouts as always Monday-Friday. This involves a thirty minute stationary bike ride and weights. I also walk Monday-Friday every morning with my daycare kiddos for one mile if the weather allows. Granted, this is at a toddlers pace, but its still a mile. Typically, two nights a week we attend the gym. This is 30-50 minutes of cardio and an hour of weight lifting. We walk together at least two nights a week for three miles. And one night a week we have been playing disc golf, so basically more walking.

Then when we get to our weekends, that is when it could get somewhat crazy. We have paddled for a few hours down some rivers in our kayaks this month.

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I have paddled for a few hours on my stand up paddle board.

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And we have hiked some great trails with steep elevation to add to our calorie burn.

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We have attempted to start geocaching again but the bugs are still so bad that we hope to return to that in the near future.

I can say I am pretty happy with all the activity I have achieved this month. I confess, I have been nursing a sore knee since our vacation but at this point I am hoping it’s just old age. I am quite stubborn about taking it easy when it comes to pain and I really do try to listen to what my body tells me. It’s just that my brain sometimes over rides that body and tells me I can do it and that is when I pay the price. So for now, I plan to take it easy on that knee for a bit and maybe just stick to walking for a week or two. We’ll see how that goes….

I would like to leave you all with a reminder that exercise does not have to be time in a gym that you dread day in and day out for a certain amount of time. Now is the best time to get outside and try something new. If you are a parent, don’t use your kids as an excuse not to exercise. No matter what age they are, there are ways to be active with them. Strollers, wagons, bikes, balls, walking, playground workouts while your kids play, backyard games, basketball at a local park…..I could go on forever. In all honesty, it probably would not hurt your children to be a little more active also. If you are older, start with something small and find something you enjoy. A walk with a neighbor, walk a pet, bike ride, kayak rentals, join a walking club near your home, buy yourself a set of hand weights for your home…..and so on. Anything is possible. Just put your mind to it and do it. You will not regret it.

Tell me what you have done this summer.

Anything fun and exciting?

If you took on this challenge, tell me what you have noticed. Do you feel better? Do you have more energy?

 

 

 

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It’s More Than a Resolution…It’s a Gift To Ourselves

Are you a person that start’s a resolution every year just to fail after a few days, weeks or months?

Personally, I think some of us make that resolution just too big to accomplish which means failure is ultimately inevitable. So let’s change that together.

First of all, let’s call it a “gift” to ourselves for the new year. It will not be a resolution, it will only be as difficult as you want it to be and realistically we all should find it fairly easy to fit into our daily life.

It will take you thirty minutes per day, six days per week, with one day being a free day where you can either do nothing at all or still try and get in 30 minutes if you wish.

Now don’t panic and say you don’t have time. I know you do. Let’s set a timer one day and start and stop it every time you go onto a social media website. Add those minutes up at the end of one day. OK, now let’s take just 30 minutes of that (I know you accumulated more than 30minutes on your timer for one day) and dedicate it to this “gift” you are going to give yourself every day.

The “gift” we will be giving ourselves on these days for at least the next year, hopefully longer, will simply be to GET UP AND MOVE!

Now I know what you are thinking, especially if you read my blog, that this will not be difficult for me at all. Which may make it seem a little unfair. Just remember, you are not doing this for me, this is a “gift” for you. I do move everyday, whether it be walking, working out, playing tennis, kayaking, biking etc. What really has me concerned is the number of people that don’t move, complain they are tired all the time, there body aches everywhere, they are irregular, they cannot sleep……….

Believe me, if you MOVE you will feel better. I am not talking a normal workday of 8,9,10 or whatever hours you work on a daily basis. I am not talking about chasing after your kids all day or walking the trash to the curb once a week. I want you to add a SPECIFIC, different activity than normal to your daily routine for 30 minutes six days a week.

Want some stimulation, here are some suggestions:

*do it with a friend

*get a dog or borrow a neighbors

*join a gym, many people will feel obligated to go if they pay money to do something

* it’s great stress relief

*do you realize nursing home residents do daily exercise and a lot of us do none. Now that’s just sad:(

*do it for your health

I can offer you some ideas of things that you could do to make this a successful gift.

Inside:

water aerobics at an area high school or community center/lap swim

join a gym

yoga either by joining a class or buying a dvd

zumba

dancing lessons/classes

bowling

weight lifting

climb steps in your home for 30 minutes

stability ball exercises

dance around with your kids and just get crazy (they won’t know what has gotten into you but I promise they will love it)

Outside:

Ice skate

ski

sledding (only use the rope to go back up the hill every other time)

walk your/a dog

yoga in the park

hike a near by trail

snowshoe

run/jog

kayak

swim

bike

join a sporting team like softball, baseball, basketball etc.

tennis

I am sure there are many, many more things I could have listed, but you get the point. I don’t care how old or young you are, you can do this. Include your spouse, children, the elderly lady/man down the street. Stop in at a nursing home and take a resident for a walk around the grounds for half an hour in their wheel chair. (Get permissions first)There are so many things you could do.

So, are you in for the challenge? I promise you will feel better. Let’s even be optimistic and say that maybe next year we can up the time to moving for 1 hour a day. Although, let’s not get ahead of ourselves.

For the next month, I will post weekly what I did to move for thirty minutes six days per week. If you send me a message either by reply or by email and let me know you are going to try it out, I will follow your progress and cheer you on.

LET’S ALL JUST GET UP AND MOVE!!!!

GOOD LUCK

HAPPY NEW YEAR!