OT? Exercise Habits

[sonadams1]

I considered responding to another thread on this, but it would be in danger of derailing something.

As Sleep related disorders tend to go hand in hand with being overweight (some cause, some effect, some neither), I was wondering what sort of exercise habits people have. Also the link is why there's a ? after my OT.

For me, I simply cannot go and exercise just to exercise, say, going to a gym or something. What I've found works best for me (at this point at least), is relatively brisk walking (don't have the endurance for jogging). There's a nice 3-mile loop outside my house that I generally walk once per day. I can extend it a bit to hit up the supermarket on the way (and can feel the benefit of walking back with 2 gallons of distilled water under each arm (cloth bags from home, they don't break on me)). There's also various longer permutations I can add if I want to hike by the canyon or something as part of it.

What really works for me is I don't keep track of when I do and don't walk. If I had a calendar marked I know I'd say "Oh, I walked every day last month, I won't today" for weeks in a row. Since I'm not keeping track of it, it's not something I HAVE to do, it's just something I do, helps me clear my head, focus my thoughts, etc.

What also helps is that I noticeably feel better than I did (even before going on cpap, having started the exercise was helping how I felt). I don't weigh every week, keep a chart, etc. For me, if I focused on numbers I'd worry whenever they fluctuated a little (keeps tending down overall, I check evvery few weeks just to see how stable it is).

Knowing it worked for me I made a similar suggestion to my girlfriend. She can't bring herself to go out and walk just to walk, but her new job has her walking 10 minutes each way from the bus stop, every day, and she too has noticed a difference just with that.

Of course, at some point the walking is no longer really exercise and should be stepped up, but it seems to me people are likely to start off with activity that's too strenuous, at which point it's 'work', and you don't want to do it.

Tip: Wear a hat (and gloves) in the cold, I came back one night commenting "my forehead is numb, I didn't know my forehead could BE numb!" Ears were fine though.

[momadams]

Gotta say, it's your determination that got me walking seriously again.
I download podcasts, and if I want to listen to them I need to put on the player and go walk the loop.

[Guest]

Which is why I bought an MP3 player to keep me entertained on the treadmill.

I've always hated the gym, but I found one very close to my house that is A) Family Owned, and B) NO KIDS. It's never crowded so that you have to wait to use the equipment. The people are VERY FRIENDLY, and I've suddenly figured out why people walk on treadmills. It's cold, dark and rainy here. No one wants to walk outside. It's not such a mental leap for me anymore.

I also hired a trainer. My third one. Each one has been an improvement on the last. I really like her, and she and I are completely in synch about pacing. If you live in the Tacoma/Lakewood area, check out Candice Hunter at Vital Fitness. She's also a Nutritionist.

I think hiring a trainer is hard - it's expensive. But the benefits are enormous. I've learned so much from my trainers. And you don't need them every workout, or even once a week. I see Candice twice a month right now.

So, I'm still not faithful to a routine, but I'm getting there. Baby steps, as I said in another thread.

Cheers,
Babs

[amandalee]

I always dread going to the gym to exercise, but I always feel better after I do!

There is a gym very close to my house (within half a mile, otherwise I probably wouldn't ever go, LOL). I prefer the gym because extremes in temperature here make it unpleasant to exercise outside. It is usually not very crowded either. I try to make myself go at for at least half an hour 5-6 days per week.
It's difficult, but totally worth it.

[sonadams1]

I've always hated the gym, but I found one very close to my house that is A) Family Owned, and B) NO KIDS. It's never crowded so that you have to wait to use the equipment. The people are VERY FRIENDLY, and I've suddenly figured out why people walk on treadmills. It's cold, dark and rainy here. No one wants to walk outside. It's not such a mental leap for me anymore.

<_<....>_>....I like walking when it's dark cold and rainy....bright sunshine tends to have me hissing and cowering for a shadow. Not a vampire, just a geek.

[Brett-OrbitMedical]

Exercise is definitely important to help deal with sleep apnea. I would be interested to know some more details the effects of exercise on the sleep apnea. Have you seen a noticable improvement with the apnea?

[Guest]

Well Son, the flip side is in the summer I can treadmill indoors in the A/C!

LOL,
Babs

[lvwildcat]

I'm making myself put in 15 minutes/day on the stationary bike. I want to buy an elliptical soon. Got a new iPOD for Christmas-love my workout playlists and they make exercising so much less painful. My goal(short term) is to step it up to at least 20 minutes/day

[RosemaryB]

What I do:

Exercise first thing in the a.m. Key here is don't think about it, just do it. If you think about going, you will find a million reasons not to. I do it first thing (and get up early to do so) because there is nothing else to do that early in the a.m.

Get a CD player to play books on tape from the library. This makes the time go much faster.

I did all this via the gym consistently but then I had to be at work too early to get to the gym (6:30) so used my overtime money to buy an elliptical machine. I got a top of the line one and it was very expensive. But my cholesterol is high and so is my BP, so it's way, way cheaper than a heart attack.

I was never an exercise person, but by doing these things I am able to exercise consistently and enjoy it. I can't go for walks most of the year in Michigan since it's too dark or too icy or both the majority of the time when I'm not at work. In summer it's way, way too hot and I don't want heat stroke either. There's something to be said for AC, which is available at home or in the gym.

[ozij]

I've always hated the gym, but I found one very close to my house that is A) Family Owned, and B) NO KIDS. It's never crowded so that you have to wait to use the equipment. The people are VERY FRIENDLY, and I've suddenly figured out why people walk on treadmills. It's cold, dark and rainy here. No one wants to walk outside. It's not such a mental leap for me anymore.

<_<....>_>....I like walking when it's dark cold and rainy....bright sunshine tends to have me hissing and cowering for a shadow. Not a vampire, just a geek.

A 25 year old male geek....


The people pictured on this site are a bit older...
The site, has very good info about getting into an exercise routine, and maintaining it.

http://growingstronger.nutrition.tufts.edu/


The book: http://growingstronger.nutrition.tufts. ... ronger.pdf

O.

[roster]

....... What I've found works best for me (at this point at least), is relatively brisk walking . There's a nice 3-mile loop outside my house that I generally walk once per day. .........

If you do the research, you will find out that brisk walking is the absolutely best exercise for losing weight. Don't let anyone tell you different.

I would supplement this with moderate weightlifting three times per week. Barbell bench presses one day; barbell squats and deadlifts one day; dumbell or barbell bent-over rows, arm curls and triceps extensions on a third day per week.

The barbell squats and deadlifts will not be possible for some people. Then just substitute squats with no weights.

Keep the weight low and the number of reps at 6 times 4 sets. If you think you can increase weight or rep or sets, do it very gradually. Keep it easy and simple.

[GreenIce]

I hate exercise, would avoid any exercise if possible. My IT job means zero exercise. Now due to HBP and for health sake, I have began walking almost every night for the past two months. Since I came back home late, I can only walk during the night.

Got a MP3 player and will walk up to an hour or so. Sometimes my wife join me too, which makes walking less boring. I am thinking of getting of pedometer, do not know how useful it is. Being a gadget guy, always drooling for the latest gadget. Anyone using pedometer ?

[roster]

I am a long time walker and tried a pedometer for a while but did not really care for it. You might be different and enjoy a pedometer. I know that in my normal stride I do 15-minute miles, pushing it is 14-minute miles, and if I am tired or stiff from a workout, I may only do 16-minute miles.

I used to have a bicycle with a mechanical odometer and I checked the distance of routes I walked in our neighborhood. I do keep a record of my walks including how many minutes. If I see that I did not walk so much one week, I try to step it up the next week.

One day I saw the neighbor across the street leave in his car but instead of turning left to go out of the development he turned right. Some minutes elapsed and he returned in the car. When I saw him that evening, I said, "John, were you out in the car measuring off a new walking route today?" John said, "You guessed it. I have measured off a 5-mile route now."

We are a weird species, eh?

[Captain_Midnight]

Exercise first thing in the a.m. Key here is don't think about it, just do it.

And that is essential.

(Almost) anyone can do some exercises. And, frequency is the key.

My exercises are weight training and distance running. Others prefer brisk walking, swimming, eliptical trainers. It's all good.

Just remember not to try to get into marathon shape in one day, and to persistently, doggedly, indefatigably, and dauntlessly keep at it.

Couple exercise with a sensible diet (which is a different topic) and you will feel better and you'll find yourself shopping for new (smaller-sized) clothing and your friends will notice how trim you are becoming.

See y'all at the gym tomorrow?

Regards all - - Tom


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[GreenIce]

Rooster that is a great idea ! I may just drive my car around and see what is the distance.