<p>In the “we’re not worthy” category:</p>
<p>
[Elderly</a> Couple Ran a Marathon Every Day of 2013](<a href=“http://gma.yahoo.com/blogs/abc-blogs/elderly-couple-ran-marathon-every-day-2013-213124606--abc-news-health.html]Elderly”>http://gma.yahoo.com/blogs/abc-blogs/elderly-couple-ran-marathon-every-day-2013-213124606--abc-news-health.html)</p>
<p>Ha. I don’t think I ran 26 miles total in 2013. :)</p>
<p>Hi people. This thread has been mentioned by several folks on the New Years Resolutions thread, so I thought I’d check you out.</p>
<p>I’ve been diagnosed with osteoporosis, and I need to make some major changes in my diet and especially begin exercising. I’ve started exercise regimes in the past, but they quickly fell by the wayside. I’m “too busy,” and I loathe sweating, so those are two big mental barriers I’ll have to overcome. It has to stick this time. </p>
<p>I have an appointment with an endo later this month to talk about diet and medication, and to request a referral to a physical therapist for osteoporosis-specific exercises. In the meantime, I’m going to start walking every day.</p>
<p>Walking is a fantastic foundation for an exercise routine. Even every other day is OK. Even better if you can find a few hills to add to the route. </p>
<p>For building bone, I think resistance strength/load bearing exercise is probably ideal. So better to walk shorter distances, but go hard on the hills. As you get in the swing of it, maybe alternate walking days with some strength training: bodyweight exercises, resistance bands, kettlebells, etc.</p>
<p>Have you gotten your Vitamin D levels checked? Where I live, in NH, it is impossible to produce enough vitamin D from sunshine. I have to take pretty large doses of supplements to get my vitamin D levels where I would want them for maximum bone density.</p>
<p>Lasma, welcome. I have arthritic issues, most notably facet joint syndrome in my spine. I strongly second building a base by walking, particularly “exerstriding” – walking with Nordic ski poles. I started out last year by snowshoeing up a hill every weekday for 20-30 min, and taking longer hikes on weekends. If you have access to a pool, water jogging is another good, low impact activity.</p>
<p>Later in the year I added a routine of planks, bird dog, squats and kettlebell routine that I’d first researched with iDad’s help to ensure forms that had low shear force on the spine. Stuart McGill is a great source of sensible approaches to training to avoid injury if you’re the reading type, you may want to check out his book.</p>
<p>Best wishes on your journey. Believe me, my core strength and flexibility has dramatically improved through my short, daily stints in dedicated body movement, and oddly enough, same also dramatically reduces achy-ness, likely because you’re burning off lactic acid build up 
I can now ride a bike comfortably or kayak for a good few hours without discomfort. I also no longer use Aleve or robacet at all…just 400 mg of magnesium a day. </p>
<p>Part of the change in my case may also involve wheat avoidance in my diet, as I am allergic and it does seem to cause inflammation. Good luck on your journey!</p>
<p>Here’s the link if you’re interested in the book…heady stuff so it depends on whether your back is a major issue, but good info [Ultimate</a> Back Fitness and Performance: Stuart McGill: 9780973501803: Amazon.com: Books](<a href=“http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804]Ultimate”>http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804)</p>
<p>Welcome, LasMa. You will learn a lot from this group. We’re here to support each other in whatever we try and whatever our goals might be.</p>
<p>O K- so I’ve gained 5 pounds this fall/holiday! You can imagine how much I have been eating since I also ran 2040 miles for the year! I’m not surprised- I knew I was out of control, but I didn’t really see it in the mirror and only a little in how my clothes fit (I was figuring 3 pounds max). Time to get back on track- to say the least.</p>
<p>I “relaxed” my eating rules over the holidays but they are now over. I definitely overate and need to get back on track. I successfully went an entire year without eating fast food - i.e., no McDonalds, no Wendy’s, no Taco Bell, no Chik-fil-A. If it had a drive through window, I didn’t eat there. I thought for sure I would head to Chik-fil-A yesterday in celebration, but that didn’t happen. H is making a real effort on the diet/exercise front so I’m going to keep up my good habits in support.</p>
<p>Wow, Sabaray that is quite remarkable! Can’t say I have fast food often, but surely a few times in the last year. Good for you.</p>
<p>LasMa, regarding the sweating. I too am a sweater (not the kind made of wool that you wear ) My face gets red and I sweat!!! Here’s how I had dealt with it. Treat yourself to decent exercise clothing (appropriate for what you will be doing). Wear supportive underclothing (bra) and then wear comfortable, loose, light top and bottoms. Whenever I can, I wear shorts - I don’t care how my legs look, I’m exercising and that’s what is important!!! TJMaxx is great for inexpensive activewear. </p>
<p>Secondly, one you start sweating, you’re sweating - let it be, sweat it out for another 15, 20 or 30 minutes and know that the sweat is a sign of you working hard - most people I know don’t exercise and stay fresh! Keep a hand towel with you, damp on one end to wipe sweat. Buy and wear inexpensive, washable headbands. </p>
<p>Truly, no one judges what you look like when you are exercising because YOU ARE EXERCISING! That’s the important thing! And you know what? Once you cool down, the shower afterwards feels EXCELLENT and your skin feels cleansed. :)</p>
<p>I have men working in the basement crawl space so I am stuck here for a while. No excuse not to do ALL of my various exercises & stretchings–once I get off the computer! And my cold is gone so I feel human again. I even shoveled the driveway this morning. :)</p>
<p>I suspect shoveling will be my exercise tomorrow.</p>
<p>Remember to stretch before/after shoveling! And see how many calories you can burn shoveling snow:</p>
<p>[Calories</a> Burned for Shoveling Snow | SparkPeople](<a href=“http://www.sparkpeople.com/resource/calories_burned.asp?exercise=85]Calories”>http://www.sparkpeople.com/resource/calories_burned.asp?exercise=85)</p>
<p>(glass half full, glass half full…)</p>
<p>MOWC:</p>
<p>I hear ya. I’m up on the scale, too and have my sights set on a five pound party to start the new year.</p>
<p>Started my day with a little snow shovelling. It’s seriously cold here. 9 degrees right now, forecast for -6 tomorrow night. Ouch.</p>
<p>Can’t get to the gym today–don’t want to slip/slide in the snow. Good news is that kid who is a serious yoga practitioner is home and can’t fly back to Philly today and decided to stay through until Monday. She’s going to take me through her daily yoga practice (with modifications) this afternoon. She’s contemplating yoga teacher training, so this should be good practice. Ha!</p>
<p>I’m got rid of all the left-over Christmas cookies/sweets today–we ate most of it, but the little that was left went into the trash and out to the container for the trash pickup today. I swear I’m a sugar addict. If it’s not here, I don’t care about it, but if there’s sweet stuff in the house–it calls to me. I should be a better person and resist but for now my strategy to to get rid of all the sweets. </p>
<p>Kids and H agree too. I’ve got them chopping and cooking a vegetable soup (no pasta in it) and yoga kid is making soup with tons of greens and vegetable broth (she doesn’t eat meat or any broth made from meet–so she’s doing vegetable stock.)</p>
<p>Welcome to all the new folks.</p>
<p>January 1 was the last of the holiday parties. As far as I’m concerned the New Year doesn’t start until today. Still have too many cookies in the house, though I sent a bunch home with the older son, younger son is around for another week.</p>
<p>1.5 hour body combat class yesterday, 4 mile tempo run today. I wore my new Brooks Glycerin 11 shoes. Very comfy.</p>
<p>I walked four miles with my youngest daughter in the snow. We walked to Starbucks and then through the woods. It is beautiful outside in the Boston area!</p>
<p>Every 4 mile walk in the woods, in the snow, deserves a little hot Starbucks (make it skinny!) on the side!</p>
<p>Trainer and swim. Much better today than yesterday. It was more of a rehab day with the trainer, more about range of motion. The swim was cold. A front is blowing in today. Not too much swimming, though, 2k, but plenty for me.</p>
<p>2/365</p>
<p>Today was much better. Yoga went smooth. It was nice. It a little shaky but much smoother than yesterday. I might mess around with some headstands and handstands later. Might. I really like the hairstyle that I wore to breakfast this morning and don’t want to mess it up. ;)</p>
<p>Bromfield2, would you be able to ask your daughters ways to strengthen one’s wrists? Throughout plank pose and crow my wrists get painful. Maybe I’m not squared correctly…or full over them. It gets to the point where I’m unable to go back into crow because the lifting into it is too painful for my wrists. </p>
<p>Welcome LasMa! It’s funny how you mentioned the distaste for sweating. I LOVE when I start sweating. It gets me knowing that I’m doing something right! I know usually after pilates or spin class I am drenched. Layers are generally soaked and I feel triumphant when I leave the gym like that. :)</p>