<p>I have read this thread with interest since its inception but chickened out and starting posting on one of the other weight loss/fitness threads due to sheer intimidation! My problem is that as soon as I get in a reasonable fitness routine old injuries rear their heads and I have to stop. For instance…in January I embarked on a serious plan to lose some stubborn weight and become more fit as the mid-life body readjustment became even more obvious. Halfway through the couch to 5k program (I am a former collegiate runner - many decades ago!) my knee began to bother me. Fast forward five months and I am rehabbing from meniscus surgery for a bad flap tear that was impinging my ability to walk comfortably, much less run. There’s no easy place to swim here, and it seems like all other exercise options (yoga etc.) put so much strain on my surgically repaired knee that my only current option appears to be short stints on a bike at PT. I am so frustrated. Needless to say, I am also one of those people who gains weight if I look at food, so my healthy (most days) restricted calorie diet (about 1200-1400 usually, very little sugar, reduced carbs, lots of protein and I don’t obsess over fat) barely allows to me to maintain and not gain since I can’t do much exercise at the moment. Does anyone have any suggestions for exercise while rehabbing a surgical knee? I went for a walk on relatively level ground this weekend with my H and S at a local preserve and still feel it, after much ice and ibuprophen. This is so frustrating and I’m no longer a competitive athlete. MOWC and everyone who has been committed to regular exercise, I don’t know how you do it.</p>
<p>Peacefulmom, the key for me is to find something you enjoy that you can do any time. I really like a lot of the exercise classes at my gym, but I can’t easily fit them into my schedule, so I end up not going. I want to do strength training, but I hate it, and it is a struggle to make myself do it. So I run, because I like it and I can do it any time. But even with running, there are times when I just can’t make myself get out there.</p>
<p>^^ This is very true as well! You can almost always find a place to run/walk! I have been known to pack a pair of shoes and exercise clothes as a habit when I go to work. I might take a quick mile walk at lunchtime around the campus I work on. I might change before I go pick up my daughter from high school and run for 20-25 minutes around the neighborhood where her school is. We were recently at a hotel where I got up early to do the treadmill - but they were both occupied. I walked out the hotel door and just created my own quick 2 mile run going up and down the sidewalk on the street the hotel was on. </p>
<p>Runnersmom, welcome! Please stay! I do was intimidated at one point by this thread - came and went - but decided that it was part of my journey to STAY and read - to be inspired in whatever way by the people here. We truly have people of all levels here. You might notice or remember the amazing marathoners, ultra-bikers, hiker experts here, but there are also many of us who are more “novices” - I like to think of myself as “slow but steady”! </p>
<p>Accept yourself and your abilities and work around that. I personally feel what is more important than quantity is dedication and consistency. I don’t always walk out the door to run with a big smile on my face and spring in my step, but once that run is done? - it can be even more satisfying cause IT’S DONE! Had this happen last night - was tired,hot and didn’t have a lot of energy. When I returned from my run, my son said, “how was your run?!” - I looked at him and said, "not easy - it was a “run and done’ night - but I did it!” . </p>
<p>A couple folks on the thread (EK) have had knee issues/surgery and will probably be able to chime in and give you some suggestions. :)</p>
<p>Peacefulmom, I don’t post my workouts with great regularity here simply because they do not seem very interesting compared to what others do but I do exercise in one way shape or form every day. I think sometimes it is easier to schedule exercise when you have a busy schedule to begin with - for those of us who don’t have quite as much on their plates as others, you may find yourself saying “I can exercise anytime today” and then it’s 9 pm and guess what? You haven’t exercised. So schedule a time you’re going to exercise. </p>
<p>Runner’s World has a challenge from Memorial Day to July 4th to run at least a mile every day for that time period. Last year I did this and I have to say it did wonders in establishing my running habit. I have to admit I slacked off a bit this month but registered for a 10k so I would have something to train for. Why not challenge yourself to walk at least a mile everyday until July 4th? Exercise doesn’t have to be elaborate or time intensive when you’re simply trying to establish the habit. </p>
<p>Dogs are also great if you’re trying to establish an exercise habit! I’m guaranteed at least 3 vigorous walks a day with Sabadog and Sabapup. :-bd </p>
<p>Bunsen- I know. Tylenol has real issues (espec with alcohol), but it’s usually just one beer (if that). I was just surprised at how effective the combination seemed to be! I usually take Advil for pain, but you can’t take that with the prednisone. </p>
<p>Runnersmom- welcome and please stay! I had a broken knee in 2007 (skiing accident) but it was a bone and not ligament. My son has had ACL and meniscus repairs, though. Have you tried elliptical? I know it is boring, but sometimes it lets the knee do things the other machines won’t. You said no pool so that probably lets out deep water running (with a flotation belt) which is terrific (also boring but you can get around it with music). </p>
<p>I agree about knee injuries and yoga. No matter what they tell you about how you can modify poses, if your knee is screwed up it just eliminates too many things to make it worth it.</p>
<p>Pricey, but google Elliptigo. Would that be an option?</p>
<p>The key for me was that I found activities/workouts that I really grew to enjoy. Not so much at first, but now, if I miss two days, I feel like a slug and it’s not a good feeling. The other thing that works for me is that I like variety–I get bored easily. I go to a gym 4-5 days a week that caters primarily to suburban moms–not a lot of grunting, well-muscled guys in the weight area. Although the 30-something moms in this gym are almost as intimidating. </p>
<p>The gym offers a great variety of classes–spinning, pilates, core, Zumba, power (weights), and yoga. Most of the classes are included in the gym membership. I also used a trainer because I had never done anything athletic. I never played sports as a kid nor did I play any sports in high school or college. I do a fair amount of walking and once a week I meet up with two friends and we’ll walk anywhere from 3-7 miles. Meeting someone is a good way to get yourself out to exercise.</p>
<p>My kids are all out of college, so I definitely have flexibility. However, I think that you really have to make exercise a priority and get out and do it, even if its inconvenient. There’s always something to do.</p>
<p>You people are amazing. All I do is a 45 min walk. I feel quite good about it until I read what others do daily in this thread.</p>
<p>Igloo - no thrones or pedestals here! We’re all doing what we can, when we can. Walking is terrific exercise. You should feel good! </p>
<p>I was in a meeting the other day. We were discussing some research based on a survey given to parents and the responses they give. People tend to “respond” with what they know you want to hear - even on a survey! One of the people at the meeting - a physician - gave this example which I thought was really true and really something to keep in mind.</p>
<p>" I often ask people how often they exercise. Many people respond with “3 or 4 times a week”. But when you really start asking, the truth is, they actually haven’t exercised 3 or 4 times that month because of a myriad of excuses - I was sick, we were on vacation, I’ve been working late hours, etc. While they TELL themselves they exercise regularly, they really don’t. And then they wonder why their weight/fitness is not what they want it to be."</p>
<p>This is why I think accountability is so important. Some people say they do best if they have someone else to be accountable to. Well, the most important person to be accountable to is YOURSELF. You are the one who jumps on the scale and is either happy or discouraged. You are the one to put your new season clothes on and look in the mirror to either smile or shrug. You are the one putting the scoops of food on your plate and to determine what your portion sizes will be. No one else! </p>
<p>It’s easy to not be accountable. But it’s more gratifying to be accountable and feel progress. Progress not so much in weight or miles completed or inches lost. But progress in control of your own choices. No excuses, no regrets.</p>
<p>Many of us log our activities using various apps or just a pad of paper. You can fill your page up or you can leave it empty. But that log tells a story of progress - or not! </p>
<p>abasket, that is so true about the accountability and great examples. The log can be a great motivator! </p>
<p>abasket- you beat me to it! I think logging can be really beneficial. Runningahead (not just for logging running) provides all sorts of customization/graphs so you can see your progress each day and track everything! (it’s free if you don’t mind some ads, or nominal cost if you want to go ad-free). I think it’s sort of like food tracking- it just really holds you to reality. </p>
<p>I think most of us here would say thumbs up to logging - and we use a variety of apps, methods to do it. I agreee to food logging too - but know that some people think/feel that is too cumbersome. You are likely to only exercise one time a day or a few times a week - how easy is that to log - easy! I use the Runkeeper app - also not just for running - I log walks, rowing, elliptical, etc. on it - it’s free as well. As soon as I start cooling down from whatever exercise, I log in what I accomplished. Something about hitting that “save” button that is satisfying! </p>
<p>Peacefulmom–My kids are out of the nest (two graduated from college, youngest a rising college sophomore). I make time to keep fit, but also out of fear. DH had a heart attack almost three years ago. I work out–at least get walking with DH–daily out of a commitment to keeping him healthy. It’s helpful that my youngest was in high school at that horrible time and became very motivated to build muscles. His pestering kept me at the gym many days I might have settled for the cozy couch and a book. </p>
<p>Runnersmom–this thread has been a great motivator to keep up with what I can. Although I’m constantly amazed by some of the distance runners, bikers, and lifters, it’s always been inspirational to read the different stories and to post my own personal achievements. Post away! </p>
<p>Iglooo–Walking is wonderful, the greatest, imo! Keep at it!</p>
<p>Posting here regularly and keeping up whith what everyone else is doing seems to keep ME motivated to do something when my body rebells agains moving its joints. </p>
<p>Has anyone here ever used the online coaching from Runner’s World? Thoughts? Opinions?</p>
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<p>Wow. I think that walking 45 a day would be a fantastic exercise program and would probably put you in the top 5% of middle aged adults, if not higher. I know that, if I had to pick just one thing to stay healthy, walking 45 minutes a day would probably be it.</p>
<p>I’m really lazy and I don’t like to exercise a whole lot, so I subscribe to the “minimum effective dose” theory. What’s the minimum I need to do to get the desired effect? </p>
<p>For me, it’s a one-hour workout in a home gym three days a week never two days in a row. My prefered time in right before dinner. Empty nest, so if dinner is late because I got a late start on my workout, nobody cares.</p>
<p>Two other days a week, I try to do one of my little short 20 minute workouts, just to get the blood flowing – exercise bike, a KB circuit. I’ve learned that 20 minutes is short enough that I can usually talk myself into it and/or fit it in even if I’m busy. Sometimes I’ll do a 45 minute walk around the neighborhood instead (with some very short bursts of jogging to get the heart rate up).</p>
<p>Once a week, I try to go for a hike. Think of it as my alternative to playing golf. One weeks when I hike, the number of days of exercise above gets cut down and replaced by hiking. It’s exercise to be sure, but it’s also entertainment.and/or a way to not go stir-crazy in the winter.</p>
<p>3 miles, boy my calf hurt :(. What a drag. </p>
<p>Bought a nuu muu from eBay. Wore it today for the first time. Oh my, was it comfortable. Highly recommend :)</p>
<p>On knee injuries:</p>
<p>I think the number one challenge for exercising as we get older is avoiding and/or dealing with injuries. Or, if not injuries, just the accumulated wear and tear. An injury brings it all to a screeching halt.</p>
<p>There are several elements to that:</p>
<p>1) Pick exercise options with a specific consideration of risk/reward. What is the risk of injury with this activity? Is there some way to get the same benefit with lower injury risk. I would say that knee injuries and lower back injuries deserve particular consideration as those tend to be life altering.</p>
<p>2) Rest. Rest. Rest. Give the body time to recover, either with a rest day, or by doing something completely different the next day. It seems like the need for recovery is probably the biggest difference between us “middle age” folk and the youngsters</p>
<p>3) Variety. I try to do several different kinds of exercise and alternate them day to day, so i’m seldom putting repetitive strain on my body doing the same thing over and over and over. I don’t do it ever day, but probably the only thing I would do every day is simple stretching/mobilty exercises. I don’t even like to walk every day.</p>
<p>4) Less is more. I listened to a podcast with gym owner/author Alwyn Cosgrove the other day. He said the biggest challenge he sees is that people come into the gym all gung ho with a level of commitment that is simply impossible to sustain. So they go like gangbusters for three months and then crash and burn. I think it makes a lot more sense to take a smaller bite of the apple and not try to go nuts with exercise. Walking for 15 minutes a day for the rest our lives would be better than a crash exercise program for three months and then stopping because we get hurt or burned out. I started out like gangbusters and have learned over time, to scale it back.</p>
<p>3.25 mile walk/run. deb, my calf was sore today too. I think it’s not used to running faster.</p>
<p>MOfWC - good article about the dangers of Crossfit.</p>
<p>I second what idad said about adding variety. Even Meb agrees!
<a href=“Hearst Magazines”>Hearst Magazines;
<p>Hey - Meb is sponsored by Elliptigo? Way cool.</p>