60-90 mins a DAY? HOW!?!?!?
 

From the USDA guidelines:
To lose or maintain weight, we should engage in 60 to 90 minutes of moderate level exercise each day.

How am I supposed to do that? I hardly have time for 60-90 mins 2-3 times a week! :eek:

It doesn't have to be all in one go -- you could take three 10-minute walk breaks during the day, in addition to a 30-minute true "exercise" session, for example. And, if you don't yet have the stamina for that, ANY exercise is better than none.

Walking is really bad on my arthritic knees. I have a stationary bike which is about the only aerobic exercise my Dr. will let me do. I just don't have an hour a day to spend on it.

Just fit it in when you can :)

I gotta say that when I first started getting off my butt and exercising...at 265 pounds...my knees hurt...my inner thighs hurt from rubbing together...and the most I could manage was a walk around the block! (man that was a LONG time ago...things have totally changed since then to say the least!)

How about swimming - have you asked your doctor about swimming? That's usually considered low-impact and easy on the knees...

And like FG said, ANY exercise is better than none at all...

What you want to do though is 'work up' to the 60-90 minutes a day goal. Take it a little at a time - maybe add an extra 5-10 minutes a week...and I would also suggest that (with doctor's consent) you might consider investing in an *outdoor* bike to use along with your stationary bike. I don't know where you live, but here in California we're getting some GORGEOUS weather right now...great biking weather :) and ya know what I've found - is that the more FUN you're having in your exercise (whatever you do) the more often and the longer you'll DO it! Exercise doesn't have to be a CHORE...get into the *FUN* mindset and you'll be surprised!

Another great way for someone with arthritis to get exercise in is to try Yoga or Pilates... I know for a fact that Yoga is good, Pilates must be just as good because I hear it's quite close to Yoga... Like the girls said you have to start slow. Depending on your abilities at the moment it could take 6 to 8 months even up to a year, but hey, where will you be in a year if you don't start?

Fitting in exercise is a very difficult, no question. I personally don't find the time, myself, and consequently struggle, very hard, to maintain my weight-loss. The choice is ours: Either make the time -- put aside doing other things -- or suffer the consequences.

The time spent exercising is worth it because it gives you more energy during the rest of your time.

I'm actually in ok shape as far as it goes. If I have a good book I can spend 2 hours on the bike before I even notice, but I dont have a lot of time lately to even spend 2 hours reading a book except on the train to and from work.

I am trying to get myself to wake up early to workout, but that's not going well. :(

I love to swim, but really am grossed out by public pools. Plus I dye my very long hair odd colours and swim caps really pull and hurt.

I did get an under desk cycle so I can use that while I am on the computer at home.

p.s. Outside exercise is bad for me. I am translucent, burn within 5 mins and have scads of allergies.

p.p.s. Yes, I know I am impossible! SORRY! :p

Originally Posted by fatbat:
I'm actually in ok shape as far as it goes. If I have a good book I can spend 2 hours on the bike before I even notice, but I dont have a lot of time lately to even spend 2 hours reading a book except on the train to and from work.

I am trying to get myself to wake up early to workout, but that's not going well. :(

I love to swim, but really am grossed out by public pools. Plus I dye my very long hair odd colours and swim caps really pull and hurt.

I did get an under desk cycle so I can use that while I am on the computer at home.

p.s. Outside exercise is bad for me. I am translucent, burn within 5 mins and have scads of allergies.

p.p.s. Yes, I know I am impossible! SORRY! :p

I always say "where there's a will, there's a way". And if you want it BADLY enough - you'll find a way! Rather than focusing on the negative (I can't do this...I don't have time...etc) accentuate the POSITIVE and find a way to do it!

I'm one of those early early AM exercisers...it took time to 'train' myself to do so - but now I have no problem getting up and out of bed and to the gym by 4:30 or so. (tip - having hungry kitties walking on you to wake you up helps too!)

I was reading Oprah Magazine this month - the April issue - she looks AWESOME BTW...and she was answering Boot Camp questions. This one RESONATED and I think it's worth quoting here:

Originally Posted by :
I've been trying most of my life to lose weight, but when I do, I can't keep it off. Now I can't stand to look at myself in the mirror. I work full-time and go to school, so it's hard to get to the gym. Could you tell me what has helped you, besides hiring a personal trainer, which I can't afford?
— Maribel Jiminez, 27, Texas

You say you can't bear to look at yourself in the mirror. I can relate. I felt that way every day I was more than 200 pounds. But I also know that you do not need a personal trainer or a gym to get fit. You need a decision. A decision on your part to take action, which means educating yourself about what to eat and making a commitment to start moving—a half mile, then a mile, two miles, one step at a time. My point is this: If you can't find time to work out, then you don't want to lose the weight. It's simply a matter of physics. So ask yourself what you're willing to do. And if you aren't prepared to exercise and cut down on your volume of food as a way of life, stop wasting time feeling bad about your weight and move on to something else.

And as funniegrrl said, it doesn't have to be all in one go. Nor do you have to do 60-90 minutes a day from the first day you decide to make exercise a priority. Work up to it. Start with 5 or 10 minutes a day, after that's a habit, add another 5, and so on. It's a real catch 22, you feel too bad to exercise, but exercise will make you feel better. . . but you can do it! I watched my sister lose over 80 lbs (while waiting for WL surgery - she still had a lot to lose) by doing just 2 things: exercising the best she could with arthritis and asthma (1/2 hour 5x week on one of those glider/striding things), and when she was eating taking very small bites and putting her fork down between bites. She went into the surgery in much better shape than many people do and is doing really well. But by making very specific, attainable goals, and so being able to meet them, she maintained a positive attitude, and saw results. I don't have as far to go, but I try to adopt her philosophy. :)

....:coach: Just ... DO IT !! Is my motto!! Right On Mrs.Jim !! Great article, was that actually Oprah answering?

Originally Posted by Ilene:
....:coach: Just ... DO IT !! Is my motto!! Right On Mrs.Jim !! Great article, was that actually Oprah answering?

I would bet it was...that's what the article says anyway. She IS an inspiration!

Actually...the Q&As are online in case you don't have the magazine - on her website at this link. ;)

You would be surprised at how easy it actually could be to get in 60 to 90 minutes of exercise. I was actually working on around 90 minutes a day of aerobics, running, weights, etc. when I realized that I don't have to actually spend 90 minutes doing all that. So I cut my routine down a bit. I generally go for about 60 minutes, but lately, I tire easily with pregnancy so stay with around 30 to 45 minutes a day.

HOWEVER, that is in addition to...parking far away from every door. I get in lots of walking. I park at the very back of every lot and always return my shopping buggy. That's 4 treks across the full length of the lots. I will also stand and march in place with hand weights while watching television, rather than sitting on the couch. Try getting up just 15 minutes early and doing 15 minutes of exercise in the morning, take half of a one hour lunch and spend it on brisk walking, or even running if your office has a shower. Fifteen minutes in the morning, 30 at lunch, and 15 in the evening and you already have your 60 minutes. Get out for a bicycle ride in the evening or just take another brisk walk or a short jog. Go roller skating with your kids. LOL

The Maintainers Forum had a discussion here about the new exercise guidelines when they were first announced. We had another exercise discussion here and in our Thin For Life book discussion in the Maintenance Library, we talked more about exercise and weight loss and maintenance here. If you skim through the threads, you'll see that many successful losers and maintainers do indeed exercise for 60 - 90 minutes a day, almost every day. Whether you love it or hate it, you just have to make up your mind to DO IT, like Ilene says. :D

Exercise is a scheduled-in part of my day. It's not optional, period. I'd never consider skipping a shower or, heaven forbid, a meal :lol: , and likewise would never dream of skipping exercise. I know - beyond the shadow of a doubt - that I will never be able to keep these 120 pounds off without daily exercise, so that's enough motivation to keep me going! :D

Sandi (JacobsMommy), the mod in the 100+ Club, has a great saying in her signature that sums it all up: If you really want to do this you'll find a way...if not...you'll find an excuse. :)

I found this thread to be one of the most motivating and important. I re-started myself last month and am currently on my 5th week of consistent exercise....like MrsJim, I do it first thing in the morning....yes sometimes I have to get up at 430 (and have very PERSISTANT, hungry Maine Coones who demand feeding by talking loudly) to fit it in, but it is WORKING! I started out with 20-30 mins. and now do 40-55 mins. between 5-6 times per week. I just hit the 4 hours per week mark and add on between 5-10 mins. every week, I make a game of it.

I couldn't wipe the grin off my face the other day when 2 different people (at different times) on the fact that I looked "smaller"!

:bravo: Good job :) Consistency pays off!

Mel

Thank you! :cloud9: I feel terrific.

glad to see that this thread got bumped up... i needed the refresher. earlier this week, while i was walking the dog or hiking or bike riding or something, i was wondering how much i DO actually exercise, and i started to add it up.

fell short on several days

i NEVER move less than 30 minutes. never never never. but that's not enough.

two dog walks a day: morning and after work. one of them is generally a hike. each is at least 30 minutes. and if i have to cut the AM walk short [late again!!!], i make it up in the evening.

and i try to ride my <new bright yellow bike!!!> at least 30 minutes after walking the dog. sometimes it's an hour, depending on the time and the weather. this happens at least 3 times per week. but i'm not perfect.

and then 60-90 minutes of weights 2-3 times a week. that's the goal. some weeks are better than others

there's no doubt about it: i've had to completely re-engineer my life around this. i have to leave work on time. and arrange for care for the alzheimer's mom so i can get away and do this. someone from her church has to bring her home after services so i can go to the gym [riding my bike both ways]. doc appts, social engagements, errands, everything, has to be scheduled around my exercise time.

it takes more focus than i want to devote to ANYTHING. but i CANNOT AND WILL NOT go back to weigh 500 pounds again. this is the price. the alternative is too terrible to contemplate.

I've worked my way to 4.5 hours last week (that's not counting the dog-walks...he stops and smells every 3 inches)

This week I'm shooting for 4 hours and 45 mins.....it's week 6 of being consistent and I am getting small rewards in the waistline.

What a great thread!
 

Hello, all! :wave:

Just wanted to bump this up to the top again as I have found it just so motivating and empowering! As I write this, I'm just 3 days out of my last chemo treatment, after 6 months of high dose chemo. To say that I'm thrilled to be in remission just doesn't even begin to cover it, as you can imagine. Any word I think of simply rings inadequate. :^: On the down side, here I am on the other side of 6 months of inactivity and steroid-related weight gain (yes, I did eat!) and I'm saddled with this exhausted, weak, flabby and considerably heavier body. One challenge down, another to face! Before my diagnosis, I had lost about 80 pounds in 8 months, by concentrating on great eats and exercising hard. I was making real progress, and then had to switch gears when I got blindsided by my diagnosis.

My doc has me taking 8-10 weeks to rebuild my strength, and guess what I'll be focusing on the most? Yep, EXERCISE. Lifting weights, walking, swimming, pilates, and cycling. Physically, the chemo has put me wayyyy behind where most of you guys are now, and I'm planning on doing 50-60 minutes right out of the gate -- by BREAKING IT UP INTO LITTLE PIECES. That's the only way I'll get it done. And I'm just going to have to build it up gradually, adding a few minutes at a time. It's my new priority -- my new medicine. To me, it's totally non-negotiable, just as going to chemo was non-negotiable. I've got a whole exercise schedule put together for the entire period, with each week building on the previous week. I don't know yet how strenuously I'll be able to work out......but I DO know I'll be logging the time.....10-20 minutes at a time. I've also got my back at work exercising planned, and I've scheduled 90 minutes a day when I'm back at work full time.

Back when I was losing weight so well, I did it through breaking down all the seemingly insurmountable goals into manageable increments, concentrating on SOLUTIONS, and then figuring out how to make them happen. So 90 minutes a day can sound impossible, but 30 minutes before work, 20 minutes at lunch, 15 minutes on an afternoon break, and 25 minutes after work may sound more feasible. Or doing 70 minutes on average on workdays, and adding more on your days off! It's either a priority to you, or it isn't. Like everything related to weight loss, it all boils down to choice.

There's an awful lot of veteran wisdom in this thread ~ nods to Mel, Meg, MrsJim, Ilene, and Jiffy here :yes: ~ thank you all for sharing your encouraging words and giving me energy and inspiration! :goodvibes

Wonderful thread and just what I needed today. Thanks for all the good advice.

Recently, I've started going to bed a little earlier, so I can get up earlier and do my workout when I wake up instead of after work. It's amazing how much more time I seem to have in the rest of the day that way, and when I go for walks in the evening, I can enjoy them more now that I don't have to worry about spending a lot of time at it.

Sarah!!!
 

Sarah!! How wonderful to hear from you again! :D

You've had to focus on something a lot more important than weight loss over the past six months, but now you can ease (please note the use of the word EASE - as in easy - as in take it easy – OK?) back into your healthy eating and exercising groove. :dance:

While you were gone, I got my personal trainer certification (me, a PT – can you believe it?? :dizzy: ) and one of the things I learned in my studies is that exercise is just as effective when you break it up into smaller chunks as when you do it all at once. So your plan to break up your exercise into little pieces is perfect and you’ll still get all of its wonderful benefits.

Don’t be discouraged if the little bits and pieces are really small at first – like only five or ten minutes. Any exercise is better than none and it will all come back to you soon enough. Listen to your body, please, and rest when you’re tired. You and that bod of yours have been through a whole heck of a lot over the past year - between weight loss and then cancer - and you’ve got lots more adventures to come. I can’t wait to watch your progress!

Welcome back, sweetie! :grouphug:

Meg!!!
 

Oh, Meg, you made me cry! I even had my partner Lorraine read it (when she heard me sniffling and asked me why) and lo and behold -- some tears there, too! :cry:

You're a real sweetheart, and I was thrilled and grateful to read your supportive counsel!

Hey now, a huge :bravo: to you on the PT certification!! Excellent news!! Those folks in Pittsburgh are very, very lucky, I'd say. They probably won't feel so lucky when they're nursing along their aching, recovering muscles -- but darned if they won't be loving you afterwards! ;)

It really was great to hear from you, and I appreciate your encouragement more than you know. :goodvibes