I've mentioned my chronic back pain here and on Twitter; it's something I've dealt with for years with no real hope of having it go away completely forever. Here's the thing: that ass bug will show up, telling me (and rightly so) that I would feel better if I was active more and/or lost some weight; he'll also remind me that I used to workout five days a week. I'll agree with said ass bug and throw myself into a new exercise routine all gung-ho-like. I'll do too much too soon and pay for it.
(I was to take a week's worth of muscle relaxants after Christmas for my back. I got all caught up in the #myhc on Twitter and flew into it like I was Jillian Michaels (on Monday, we went for a 2km walk, then I did 2km on the elliptical, followed by free weights, then 45 minutes of yoga on Tuesday (when I've only done it once before) - after having done ZE.RO. exercise for AT LEAST six weeks.) This was BEFORE giving the muscle relaxants the prescribed week to work on my back. Needless to say, by yesterday, I was crouched over like your 92-year old grannie.)
So. Despite wanting to kick my ass into shape YESTERDAY and trying to ignore the ass bug that's whispering in my ear, pointing out that I don't feel *that* bad and that I should just push THROUGH the pain, I've started the week of muscle relaxants over. (However, we will still do our 2km/30 minute walks five days a week.)
What I need to know is how I should be starting out as a sedentary, out-of-shape person. Clearly balls-to-the-wall five days a week does NOT agree with my body, but I have no idea how much is enough and/or too little. My Google-Fu skills are failing me, and I can't seem to find a... prescribed amount of time/number of workouts for someone just starting out (because, let's face it: as much as I don't want to admit it, I pretty much AM just starting out). However, I know I have a lot of very smart readers who might be able to help me out. Is adding, say, three days of weight/resistance training to my walking schedule okay? HALP ME! I'm tired of overdoing it and sidelining myself with a(nother) freaking injury. *sigh*
Start with 30 min every other day. Then after a couple of weeks, 30 min a day. Walking is amazing for your whole body, my friend. Have you considered a chiropractor? I had never been to one 7 years ago, but it changed my life.
ReplyDeleteAlso, if you are anywhere near an affordable indoor pool (I'd suggest the Y, they have sliding scale memberships, or sometimes random hotels or apartment buildings will let you buy passes to their pools), I would totally recommend either swimming or aqua-jogging. Yes, it looks and feels nerdy, but it is easy on all your joints and gives you an aerobic workout. It also lets you mix it up if you're like me and get freaking bored easily. You can alternate jogging and kickboard-use, just use your arms while squeezing a leg-floater thingy between your calves, etc.
ReplyDeleteI have no assvice as I also have the couch strapped to mine. I will however, be reading all the comments that come in, so I can take the assvice as well. lol and I love the word assvice by the way :-))
ReplyDeleteSo I'm EXACTLY like you, minus chronic back pain. And I'm far from an expert, as I'm only 2 classes into it, but have you ever tried Bikram hot yoga? The first class is awful terrible, holy crap I'm going to die, but when you're done it's AWESOME. The second class? A million times better. They say it just keeps getting better, and it's great for muscles and adaptable for all problem areas and is stretchy and awesome. I'm thinking I could really stick with this, if nothing else than out of pure stubborness. I went this morning and I'm going back tomorrow. And I hate exercise. I hate the treadmill, I hate the gym, and I really hate sweating which is funny because that's basically ALL you do at Bikram. But seriously. Awesome feeling after. Toxins cleansed and all that jazz.
ReplyDeleteI said "awesome" a lot in that comment. Sorry.
ReplyDeleteDo yoga. It will help your back and get you started.
ReplyDeleteGet with Carla (MizFitOnline)....she's the best! I second walking...
ReplyDeleteYoga. Yoga. Yoga.
ReplyDeleteStart with a beginners class or DVD - try once a week, especially if you are walking three times a week and work up from there. It's gentle and effective.
I'm going to refer you back an awesome post from a wise chick. And I'm going to forgive you for forgetting because it was last year, after all;)
ReplyDeletehttp://www.chibijeebs.com/2011/12/what-is-single-best-thing-we-can-do-for.html
I'm kind of angry for you that a doctor isn't telling you how to start out. That's what the commercials say--before starting any yaddi yah, please seek advice from your doctor.
ReplyDeleteAnyway, I like the idea of walking. And swimming.
xoxo
I tried to google MYHC and all I got was some shit about computer programs. So I tried to come up with creative acronyms. My Yak Has Charisma. Ms Yoko Hates Constancy. Many Yo-yo Hard Core. I'm close right?
ReplyDeletei'm going to ditto MKP here - can you find a pool? i was a swimmer in high school and college so i am way biased, but i always feel like i get my best workouts when i'm in the water. it's zero gravity so it shouldn't hurt your joints too much, and even if you just swim slowly, it's a nice stretch for your back and hips. bonus: when you work up to it, you can really work up a sweat without all that nasty sweating! ;-)
ReplyDeleteIf you like running, the C25K (Couch to 5k) is a program that a LOT of people recommend. I don't like running, unless it's from zombies, so I haven't tried it.
ReplyDeleteThe only other assvice I have is from my weight training class: Weights/resistance of some kind 2-3x a week and cardio 4-5x a week. She also suggested if you're really trying to jump start weight loss-do something you've never done before. Spin, yoga, zumba, whatever.
There's my ass.
Last year I started out walking on a treadmill 30 min x3 a week. Each week I increased the speed or incline. Yoga was also good even though I am terribly inflexible. Walking my dog to the neighborhood park was a good 45 min but tiring. I also concur with swimming if you can swing it
ReplyDeleteTake it easy, listen to your body, be as consistent as you can and build up.
ReplyDeleteThat's my take :)
I haven't worked out lately and recovering from an injury myself. My plan is to do the elliptical or treadmill for about 15 min then do a short circuit of the weights machines, and if I am up to it and the weather cooperates then maybe take a short walk.
This is going to be difficult for me as I'm used to doing 40-45 on the elliptical. But I can't do that now and need to start slow and easy.
But seriously, listen to your body - work yourself but don't overwork yourself.
Be consistent. Tell yourself you'll walk (or whatever you choose) for X # of minutes X times a week - and then do it.
If you start out with 30 min walk 3 times a week, then either up the time or the number of days a week after a couple weeks.
Good luck!
My advice is that there is no 'one size fits all' when it comes to exercise and no plan that will work all the time. The main objective should be to move your body in a way you enjoy AND gives you functional strength for daily living. If I was pushed to give you a structure I would say walk 3 or 4 times a week, lift some easy weights on some days, do something that relaxes you (like swimming or yoga) on some days and on other days do nothing.
ReplyDeleteListen to your intuition -- your heart/body will tell you what will make you feel (and look) great.
I, of course, prefer trading the couch strapped to my ass for the recumbent bike being strapped to my ass ... and my also chronically hellish back. Between that and walking there isn't much else I'm willing to put my body through. Can't run because that's a no-no for my knees & I've tried dozens of dvds and all of them seem to have at least one section that puts my back/knees/etc in agony. (TurboJam doesn't have any floor work that I've come across yet but Chalene Whaterface irritates me after a very short while -- she's as perky as Jillian Michael isn't). *hugs*
ReplyDeleteI have back and foot problems. I have started swimming every day. The great thing is your back is always protected. I highly recommend it. It feels amazing and is so great for my brain too. I must agree with KatieP, this should be a decision mainly based on moving in a way that you enjoy, that might be swimming, it might be dance! Search for that, not weight loss. xxxx
ReplyDeleteI *love* walking, and it doesn't really feel like exercise, so it never feels like a chore. :)
ReplyDeleteI've been seeing my chiro since I was 18. He suggested physio, but after hearing about my physio appointment, didn't really have much more to tell me. I go for semi-regular adjustments.
I would LOVE to (get over my damned self and) get in a pool! Until Chebbar starts work and/or my EI kicks in, though, it's not feasible. Excellent reminder, though - thanks, lady! <3
ReplyDeleteHeh, I got "asspinion" added to Urban Dictionary! ;) http://www.urbandictionary.com/define.php?term=asspinion
ReplyDeleteI've only done yoga at home in mah living room, but maybe I should STOP opening the patio door and turning the fan on myself? hehehe ;)
ReplyDeleteDon't be sorry: it's cuz you're awesome!
ReplyDeleteI've been doing it a little, but I have a sneaking suspicion I'm pushing myself too much too fast (as per usual). Thank you! :)
ReplyDeleteAh, yes. Thank you!
ReplyDeleteOnce a week sounds do-able. Thanks, Tara. :)
ReplyDeleteOh, you smart ass! bwa ha ha ha haaaaaa! Touche, my friend. Touche. ;)
ReplyDeletexoxo
It's more my fault: I've discussed with my doc more than once in the past few years - I just kinda sorta don't TELL her when I see her that I've kinda sorta slacked off... *shame face*
ReplyDeleteI prefer #1. *nods* (It's My Health Challenge - I didn't make it up (or it wouldn't have that extraneous Y).) ;)
ReplyDeleteI would LOVE to swim - I used to be a fish when I was a kid!
ReplyDelete*grabs your ass*
ReplyDeleteThanks, Tooks. ;)
It's frustrating limiting yourself when you KNOW you used to be able to do more. *sigh* I think I'm gonna have to learn to LISTEN to my poor body once and for all. Thanks, lady. :)
ReplyDeleteThanks, Katie. I really do enjoy walking, enough so that it doesn't FEEL like "exercise" (read: a chore). :)
ReplyDeleteOh, how I love you, Karen. Hee! Thanks for the giggle. ;)
ReplyDeleteI'm going to have to give swimming a go - I used to LOVE the pool as a child. :)
ReplyDelete*Ha! Maybe. I did my 3rd session tonight...better every time!*
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*Jenny Viars
Dancing Lemur Design
www.great-little-stories.com
@dancing_lemur
I need some of this assvice, too--glad I went back through your FB. ;p
ReplyDeleteI have a recliner strapped to my ass a lot...and injuries have made me quite funky. ;-(
(& not in the good way...though I still get down with funk music!)
Asked my dude, again, about walking with me last night...and he asked if I could try to avoid complaining about how hot or tired I am...I was surprised by his report that I did that. ;-( I thought I just peeled off layers & fanned myself. ;p
Hugs!
PS, careful with the Bikram yoga, I've heard that since the heat is external, rather than developed by your body, it's easy to overstretch and injure yourself. Not saying don't do it--just don't overextend yourself if you're not used to stretching that much.