PCOS/Insulin Resistance Support - 6 week Walking Schedule




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astrophe
05-25-2014, 04:41 PM
Ok, so I've gotten to a place with eldercare that's stable, and I've dealt with the vitamin deficiency problems and the sleep problems. So I think I'm at a place where I can actually work on the exercise problem.

I'm having a really hard time incorporating regular fitness at a level I can deal with. I found this 6 week walking schedule that looks doable and plan to start tomorrow.

If any other PCOS beginner's want to join in, I'd love company!

http://www.commonhealth.virginia.gov/documents/6weekAHAWalkingplan.pdf

I'm not shooting for perfection, just "passing grade" -- of course I'm hoping for better than a "D" 60% completed, but I'll take a 60%! 60% is way better than 0% (which is what it has been for ages.)

Gotta start somewhere right? And be realistic about my PCOS/time/eldercare challenges. So hoping for better than that, but promising myself to be ok and call it celebration at the 60% bench mark.

Here's goes...

A.


Rana
05-26-2014, 02:02 PM
Good luck, astrophe! I hope you get to the point that I did -- exercise is so critical for my well-being, not for my weight loss... :)

I'll be cheering you on from here!:cheer3::cheer3:

astrophe
05-26-2014, 10:53 PM
Thanks, Rana!

Today was scheduled as easy 5-10 min, 2 min break, easy 5-10 min.

I went with 15, took a break, and went another 15 min because I was having a nice time.

A.


astrophe
05-28-2014, 12:13 AM
Today was 10-15 min. I did 20 and called it good. Go me!

A.

Wannabehealthy
05-28-2014, 02:09 PM
I do not have PCOS, but I just noticed the name of your thread and decided to peek in to see what it was about. I think this is GREAT! I just read the following article in my local newspaper.

http://www.post-gazette.com/news/health/2014/05/28/Moderate-exercising-beneficial-to-the-aging/stories/201405280057

astrophe
05-29-2014, 12:39 AM
Thanks for the link!

Today was a suggested 10-20 min. I went 30 min. Also keeping up my food log with it.

So far so good!

A.

Rana
05-29-2014, 05:09 PM
YAY!!!! Awesome!!!

astrophe
05-29-2014, 11:35 PM
Today was walk 10-15 min but I flipped it with tomorrow's "rest day" because of eldercare. I was worn out to the nubbins and having a bagel on the road sent me into carb coma. I had the same problem last week -- finding self in a bind running errands and the family went with subway. I prefer boston market for "on the road" fast food but clearly I need to make a "safe list" from fast food places!

A.

Rana
05-31-2014, 08:05 AM
I have a "safe" food list too and yes, I highly recommend. Will power is not enough sometimes -- it's a question of building habits and avoiding temptation!

mam1958
05-31-2014, 09:02 AM
Rana,

That is a great idea. Buildings habits not willpower. I am gonna write it out and put in on my frig.

DUH why didn't I ever think of that.

:^:

astrophe
06-02-2014, 12:26 AM
So far I'm on track for week 1.

I saw some weight loss too -- I'm not sure if it is going to "stick" or what because I tend to "visit" a weight like "on the fence" before it moves down for good.

Here's to week 2!

The plan is 10-20 min, so I'll check back in later to "cross it off" my list.

Go me! :carrot:

A.

astrophe
06-03-2014, 01:58 AM
Nailed it with some yoga.

Enjoying a cup of jasmine tea at the end of my day. Over the weekend I got a massage to help my tight neck -- so all's good.

Go me!

A.

moonkissed
06-03-2014, 11:53 AM
:carrot: awesome job! That seems like a great plan.

I am trying to build up my walking too. I am so out of shape & used to just sitting on my butt all day that anything seemed like alot for me. So I am starting with just walking and going to build up my fitness.

I am taking 25-30 min walk 5-6 days a week and then going in add in a second walk everyday in the evening. Taking my dog for a walk so it really helps me to get up and going.

astrophe
06-04-2014, 11:17 PM
Tues: Another yoga for me.
Wed: Swapped out with Fri Rest.
Thurs: goal is 10-15 walk. Actual was yoga.
Fri: goal is 15-25 min walk Actual was bowling.
Weekend: goal 15-20 min walk. Actual was bowling.


I'm doing ok even though I have to jiggle rest days around.

WTG moonkissed! Keep at it. And check in -- I don't mind encouraging others. :)

ETA: I keep experimenting with activities and find I enjoy it.
A.

astrophe
06-12-2014, 09:02 AM
WEEK 3

Planned


Mon: Walk 15 - 25 min
Tues Walk 15-20 min
Wed walk 15 - 25 min
Thurs: walk 15 - 20 min
Fri: Rest
Weekend: 15-20 min


Actual


Mon: REST. I haven't been bowling in a while and it wore me out.
Tues: Deep clean the house. Made a HUGE dent in a mountain of moving boxes.
Wed: yoga
Thurs:
Fri:


Chugging along. Being flexible about it but knocking it out. Go me! :carrot:

A.

Rana
06-14-2014, 08:00 AM
Keep going, astrophe!

It's those small habits (and movements) that make all the difference! I know I feel better when I've been moving around and using my body.

I know that my body uses the glucose in my blood or my muscles when I move/exercise and that means I am balancing/improving my IR! And that means that my body can process the fruits, vegs, and dark chocolate I love better (and not make me dizzy or put it into fat cells).

Keep going! You can do it. I'm off to my Pilates class this morning.

astrophe
06-20-2014, 12:56 PM
Thanks! Lost internet for a bit so screwed my tracking up ... I am not good at paper tracking.

So I'll just pick up where I left off and track here again. :)

A.

astrophe
07-01-2014, 10:25 AM
Guess what?! I got my period! Whee! Laid me out with a heat pad with the PMS pain but I got it today! Whee!

Plan to deep clean house today as my work out. Will check back later.

A.

astrophe
07-09-2014, 01:13 AM
Having a hard time checking in lately -- eldercare stressy.

But wanted to log my yoga and try to do the LAST WEEK recorded somewhere! Go me!

M: Deep clean house
T: yoga
W: yoga
R:
F:
Sa
Su:

A.