I walk everywhere, kids in tow. This is great for many reasons, including health, financial and environmental. I'm finding that I'm not getting as much of a workout as I used to though.
A couple of years ago the kids rode everywhere in our Graco DuoGlider. I was pushing close to 100 lbs (not sure how much the stroller weighs but the kids were about 35-37 lbs each), AND I was walking briskly. Since my time wasn't eaten away by dawdling toddlers, I'd schedule us a little tighter and walk faster to reach our destinations. So when you combine brisk walking with weight pushing, you get calories burned! All my exercise needs were basically met.
Now, at the ages of 5 and 6 1/2, my kids walk everywhere too. This means we don't walk as quickly, and we stop to look at flowers and bugs and anything else you can imagine would interest a couple of curious kids. I still take the stroller to carry our stuff, but as you can guess, it's much lighter.
As a result, I'm having to be more creative as far as incorporating exercise into my day. One of the changes I've made is to remove a laundry basket from the main floor of our house. Now instead of tossing items into this basket and making one trip downstairs when the basket is full, I run each laundry item downstairs in individual trips (sometimes I wish my kids still rode in the stroller ;)
What are some interesting ways that you sneak exercise into your day? I'd love some new ideas!
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Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
4/20/09
Should I Lower My Caloric Target?
Hmmm.
It's a tough call, because on the one hand, having a flexible, reasonably easy target makes me more likely to want to continue long term, but on the other hand, I tend to not take it as seriously.
If I lowered my calorie target range to, say, 1,200-1,700 would I continually be demoralized and give up all together, or would I start losing weight a little faster? 2,000 calories is a lot for someone trying to lose a few pounds.
Dunno.
I did :45 on Wii Fit today, which is good. I usually try and put in at least an hour, but I was short on time today. I did a :10 run instead of :20, and I skipped some of the Yoga and strength exercises, as well as shortening some of them from the maximum reps that I usually do. I have to fit in the exercise whenever I can, otherwise if I wait until I have "enough time to do a full workout", I'll never work out.
Hmmm.
I'm contemplating a new daily target of 1,400-1,900 calories. I'll let you know what I decide...
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It's a tough call, because on the one hand, having a flexible, reasonably easy target makes me more likely to want to continue long term, but on the other hand, I tend to not take it as seriously.
If I lowered my calorie target range to, say, 1,200-1,700 would I continually be demoralized and give up all together, or would I start losing weight a little faster? 2,000 calories is a lot for someone trying to lose a few pounds.
Dunno.
I did :45 on Wii Fit today, which is good. I usually try and put in at least an hour, but I was short on time today. I did a :10 run instead of :20, and I skipped some of the Yoga and strength exercises, as well as shortening some of them from the maximum reps that I usually do. I have to fit in the exercise whenever I can, otherwise if I wait until I have "enough time to do a full workout", I'll never work out.
Hmmm.
I'm contemplating a new daily target of 1,400-1,900 calories. I'll let you know what I decide...
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4/18/09
Wii Fitastic :)
I haven't really lost that much weight since getting Wii Fit (maybe a pound) but I feel like I'm getting fit. Watching my 6 year old do yoga has been fun too :)
This is how my Wii Fit work out typically goes:
1) I start with a run (today it was a 20 minute "free run", in which I broke the 4 mile mark, wahoo!! :) Ironically I only got 3 stars for that, while in previous runs I've gotten four. I think it's because my speed was inconsistent because I was too caught up in the "miles" thing.
2) I then work my way through all the strength exercises, only once each, maximum reps that I have open.
3) Then I do all the Yoga poses, again once each, maximum reps that I have open.
4) Today I ended with Lotus Focus, mainly because it involved sitting reeeeally still, which is perfect when I'm tired!!
It's interesting how some things are easier than others. The push-up side plank exercise is sheer torture for me, and I quite often skip it. The plank, on the other hand, is not that bad. I guess they're not as similar as they seem to be. My Yoga "Warrior" pose always gets me 4 stars, but the "Triangle" pose is brutally hard. I can never seem to match the on screen trainer, so I fake that one to get a good score ;)
I find the strength ones are easier once you're warmed up from a run, and the Yoga is a wonderful way to stretch and cool down. The balance exercises are fun, but I don't think I get much out of them (other than fun) so I invest less of my precious time doing them. (My four year old, on the other hand, is obsessed by Table Tilt... I swear I hear its music in my sleep.)
What about you - if you have Wii Fit, how do you typically use it?
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This is how my Wii Fit work out typically goes:
1) I start with a run (today it was a 20 minute "free run", in which I broke the 4 mile mark, wahoo!! :) Ironically I only got 3 stars for that, while in previous runs I've gotten four. I think it's because my speed was inconsistent because I was too caught up in the "miles" thing.
2) I then work my way through all the strength exercises, only once each, maximum reps that I have open.
3) Then I do all the Yoga poses, again once each, maximum reps that I have open.
4) Today I ended with Lotus Focus, mainly because it involved sitting reeeeally still, which is perfect when I'm tired!!
It's interesting how some things are easier than others. The push-up side plank exercise is sheer torture for me, and I quite often skip it. The plank, on the other hand, is not that bad. I guess they're not as similar as they seem to be. My Yoga "Warrior" pose always gets me 4 stars, but the "Triangle" pose is brutally hard. I can never seem to match the on screen trainer, so I fake that one to get a good score ;)
I find the strength ones are easier once you're warmed up from a run, and the Yoga is a wonderful way to stretch and cool down. The balance exercises are fun, but I don't think I get much out of them (other than fun) so I invest less of my precious time doing them. (My four year old, on the other hand, is obsessed by Table Tilt... I swear I hear its music in my sleep.)
What about you - if you have Wii Fit, how do you typically use it?
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4/8/09
3 Ways To Make Running Easier
I love running, and it's an effective calorie burner, but man oh man is it hard work if you're not in shape!! Here are 3 simple things you can do to make it less painful if you're just starting out:
1) Stretch before and after. It doesn't have to be for very long, or be very involved, but a quick minute or so of gentle stretching before and after you run will go a long way in maintaining flexibility and reducing soreness.
2) Ease in and out of your run slowly. Once you've stretched, start running slowly and gradually increase your speed, but only to the level you're comfortable with. If you experience discomfort, ease up a bit. (Don't hesitate to walk for a bit if you need to.) Near the end of your run, slow your speed down, and allow some distance at the end for a walking cool down period. This will allow your heart rate to gradually reduce to a normal level. Remember, it takes time to get fit enough to run non-stop at a significant speed.
3) Use slow, controlled breathing. Resist the urge to pant in time to your pounding feet! Take long, slow breaths. If you feel yourself getting overworked, slow your breathing down.
The health impacts of running are many, and if done properly, it can be as enjoyable as it is beneficial.
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1) Stretch before and after. It doesn't have to be for very long, or be very involved, but a quick minute or so of gentle stretching before and after you run will go a long way in maintaining flexibility and reducing soreness.
2) Ease in and out of your run slowly. Once you've stretched, start running slowly and gradually increase your speed, but only to the level you're comfortable with. If you experience discomfort, ease up a bit. (Don't hesitate to walk for a bit if you need to.) Near the end of your run, slow your speed down, and allow some distance at the end for a walking cool down period. This will allow your heart rate to gradually reduce to a normal level. Remember, it takes time to get fit enough to run non-stop at a significant speed.
3) Use slow, controlled breathing. Resist the urge to pant in time to your pounding feet! Take long, slow breaths. If you feel yourself getting overworked, slow your breathing down.
The health impacts of running are many, and if done properly, it can be as enjoyable as it is beneficial.
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2/27/09
Laptop Holder For Treadmill Or Exercise Bike
I need one of these things! Omg, that's too funny. I'm eyeballing our poor sad lonely exercise bike in the corner of the room, wondering how this laptop holder would attach. (The question is, would I pedal, I would I just sit there?) Hey now, of course I'd pedal!! Sometimes. I mean wouldn't it be hard to pedal and type at the same time? Who knows...
Do any of you have one already and can tell me if they're any good? Like, how do they attach to your bike, and is your laptop stable?
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Do any of you have one already and can tell me if they're any good? Like, how do they attach to your bike, and is your laptop stable?
Return to Fine Grind
12/4/08
We're All More Sedentary These Days
Here's an article I found about the trend for decreasing activity in kids.
They mention specifically the fact that fewer kids walk to school, and of those who do, the majority walk less than 600 meters (or about 6 blocks - 1 block is about 80-100 meters).
We live three blocks from school, so there is no possible scenario that would make us drive. We would literally have to park the car closer to the house than to the school, and it would be beyond silly...
Still this article has got me thinking about why fewer people are willing to walk further:
1) Bad weather. This is easy to combat, with the right clothes. Even those who can't afford expensive stuff can still layer to keep warm and dry.
2) Safety. I can see this being an issue for older kids who don't want to be seen walking with their parents. Mom or Dad could drive them closer to the school and drop them off without really being seen by peers. I'm not going to judge - I'm not 12 anymore. What seems silly to me could be of paramount importance to a tween. Still this leads to the issue of neighbourhood safety - how do we address that?
3) Time. This, in my opinion (being someone who lives in a pretty safe 'hood that never gets below -10C) is the big culprit. I think kids and parents alike are sleep deprived enough as it is without having to get up :30 - :45 earlier to allow time to walk.
What other reasons could there be to not walk? Any thoughts? Identifying the barriers is the first step to overcoming them.
____________________
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They mention specifically the fact that fewer kids walk to school, and of those who do, the majority walk less than 600 meters (or about 6 blocks - 1 block is about 80-100 meters).
We live three blocks from school, so there is no possible scenario that would make us drive. We would literally have to park the car closer to the house than to the school, and it would be beyond silly...
Still this article has got me thinking about why fewer people are willing to walk further:
1) Bad weather. This is easy to combat, with the right clothes. Even those who can't afford expensive stuff can still layer to keep warm and dry.
2) Safety. I can see this being an issue for older kids who don't want to be seen walking with their parents. Mom or Dad could drive them closer to the school and drop them off without really being seen by peers. I'm not going to judge - I'm not 12 anymore. What seems silly to me could be of paramount importance to a tween. Still this leads to the issue of neighbourhood safety - how do we address that?
3) Time. This, in my opinion (being someone who lives in a pretty safe 'hood that never gets below -10C) is the big culprit. I think kids and parents alike are sleep deprived enough as it is without having to get up :30 - :45 earlier to allow time to walk.
What other reasons could there be to not walk? Any thoughts? Identifying the barriers is the first step to overcoming them.
____________________
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11/12/08
8 Easy Ways To Walk, Walk 'Til You Drop!
OK not quite (phew ;-)
Walking is a wonderful way of staying in shape because it is relatively injury free. Anyone can do it - you don't have to be overly fit when you start. It's green, it's free, and it's easy to incorporate into your routine.
Here are some ideas on how to add a few steps to your day:
1) Park farther away (we've all heard this one before but it bears repeating).
2) Carry smaller loads to and from the car. Make a point of taking only as many bags as you can carry with one hand when unloading groceries, for example.
3) Put away your laundry without using a basket. I like this one: I fold items as they come out of the dryer, and make piles in my laundry room. I then carry one pile at a time from the room to its destination in the house. It may seem like you're making a household chore take longer, but remember that you're multitasking by exercising at the same time.
4) Take the stairs instead of the elevator.
5) Walk to a co-worker and speak to them in person rather than sending an e-mail.
6) Hide the TV remote ;-)
7) Get a pedometer - they can be a real motivational tool.
8) Use a bathroom father away - either in the basement of your home or on another floor in your office building.
Have fun!
Walking is a wonderful way of staying in shape because it is relatively injury free. Anyone can do it - you don't have to be overly fit when you start. It's green, it's free, and it's easy to incorporate into your routine.
Here are some ideas on how to add a few steps to your day:
1) Park farther away (we've all heard this one before but it bears repeating).
2) Carry smaller loads to and from the car. Make a point of taking only as many bags as you can carry with one hand when unloading groceries, for example.
3) Put away your laundry without using a basket. I like this one: I fold items as they come out of the dryer, and make piles in my laundry room. I then carry one pile at a time from the room to its destination in the house. It may seem like you're making a household chore take longer, but remember that you're multitasking by exercising at the same time.
4) Take the stairs instead of the elevator.
5) Walk to a co-worker and speak to them in person rather than sending an e-mail.
6) Hide the TV remote ;-)
7) Get a pedometer - they can be a real motivational tool.
8) Use a bathroom father away - either in the basement of your home or on another floor in your office building.
Have fun!
11/6/08
Exercised by My Four Year Old
Just when I thought a rainy day was sedentary...
My son is playing with Play-Doh at the moment, and he keeps calling me over to his table:
"Mommy please you help me open this? Mommy come here please! Mommy look, come see what I made!!"
And on and on it goes. I get up from my table and go over to his, then return to mine. Then get up and go over to his, then return to mine. Then get up and go over to his... you get the picture.
I've said it before and I'll say it again: who needs the gym when you have kids :-) :-)
My son is playing with Play-Doh at the moment, and he keeps calling me over to his table:
"Mommy please you help me open this? Mommy come here please! Mommy look, come see what I made!!"
And on and on it goes. I get up from my table and go over to his, then return to mine. Then get up and go over to his, then return to mine. Then get up and go over to his... you get the picture.
I've said it before and I'll say it again: who needs the gym when you have kids :-) :-)
9/27/08
Taking A Cue From My Kids
(I'm still here!!)
My kids can't sit still. I know most kids are like that, but my daughter, in particular, is absolutely driven to movement. She wiggles and jiggles and squirms, and is fanatical about climbing. The monkey bars at school are her second home.
My son runs. As soon as we open the door to take his sister to school, he bolts to the sidewalk. I have to constantly call him back. He's getting very good at stopping once he's about thirty feet ahead and turning around to check on us.
I was doing laundry the other day and he wanted to help. Not wanting to overload his little arms, I gave him one towel and instructed him to take it upstairs and put it in the linen closet. Thud thud thud up the stairs he ran (giggling madly), and then back down again, arms out for more. OK! Here's a pair of socks - for your sock drawer. Thud thud thud...
Yup, they're lean, as are 98% of the kids in my daughter's school. The buzzer goes, and they all come out, loaded down by backpacks almost as big as they are. They dump these off at their adults' feet, then rush off to the playground, for some after school, calorie burning, fun. The not-so-lean adults stand and watch.
Hmmm.
My kids can't sit still. I know most kids are like that, but my daughter, in particular, is absolutely driven to movement. She wiggles and jiggles and squirms, and is fanatical about climbing. The monkey bars at school are her second home.
My son runs. As soon as we open the door to take his sister to school, he bolts to the sidewalk. I have to constantly call him back. He's getting very good at stopping once he's about thirty feet ahead and turning around to check on us.
I was doing laundry the other day and he wanted to help. Not wanting to overload his little arms, I gave him one towel and instructed him to take it upstairs and put it in the linen closet. Thud thud thud up the stairs he ran (giggling madly), and then back down again, arms out for more. OK! Here's a pair of socks - for your sock drawer. Thud thud thud...
Yup, they're lean, as are 98% of the kids in my daughter's school. The buzzer goes, and they all come out, loaded down by backpacks almost as big as they are. They dump these off at their adults' feet, then rush off to the playground, for some after school, calorie burning, fun. The not-so-lean adults stand and watch.
Hmmm.
8/23/08
Still Counting...
OK, so here I am a few hours later, and my pedometer reads 10,795 clicks. Yowza. Uh-huh. I haven't left the house either, other than to walk the dog a few blocks. Seriously, 6 blocks. That's it.
Granted, I am a stay at home Mom rather than having a desk job, so I'm not exactly sedentary. I'm moving all day long.
Still, are 10,000 steps really that many? Maybe I should aim for 15,000. Hmmm....
Granted, I am a stay at home Mom rather than having a desk job, so I'm not exactly sedentary. I'm moving all day long.
Still, are 10,000 steps really that many? Maybe I should aim for 15,000. Hmmm....
Pedometer? Or Moveometer?
I read an article in the paper a few days ago about keeping fit, and using a pedometer to aim for 10,000 steps per day. It occurred to me that my mother in law had given me one a couple of years back (she'd gotten it free somewhere and wasn't using it), and suddenly I was motivated to venture downstairs to my office and dig through piles of stuff until I found it (which in itself promised to be a workout).
Unfortunately for my digging exercise plan, I found it almost right away. For some reason I had carefully deposited it on the top of my desk in a corner so that it could be easily found (and then left it there for about two years).
Interesting thing about pedometers - for those of you who've never tried one (today is my first time): it doesn't necessarily take a step to register a count. Here I was wondering if I'd have to stomp my way through the day to get my tally, but as it turns out, any kind of movement of the hips will do. Leaning, bending, moving in your chair... all will be counted. It's kind of like "dog years" vs calendar years: you have your pedometer count vs your actual steps.
What the heck - movement is movement. And you know what is interesting? Here I sit at 3:22 pm, after having worn this thing for several hours, and my count is only at 4,531. So I guess 10,000 "movements" is a worthy fitness objective after all...
Unfortunately for my digging exercise plan, I found it almost right away. For some reason I had carefully deposited it on the top of my desk in a corner so that it could be easily found (and then left it there for about two years).
Interesting thing about pedometers - for those of you who've never tried one (today is my first time): it doesn't necessarily take a step to register a count. Here I was wondering if I'd have to stomp my way through the day to get my tally, but as it turns out, any kind of movement of the hips will do. Leaning, bending, moving in your chair... all will be counted. It's kind of like "dog years" vs calendar years: you have your pedometer count vs your actual steps.
What the heck - movement is movement. And you know what is interesting? Here I sit at 3:22 pm, after having worn this thing for several hours, and my count is only at 4,531. So I guess 10,000 "movements" is a worthy fitness objective after all...
7/28/08
1 Reason I Couldn't Be On "The Biggest Loser"
... those contestants lose as much in ONE week as it took me in SIX (before I regained 75% of it and started this blog, lol).
Sheesh. If all it took to lose ten pounds was one week, I wouldn't have time to blog ;-)
I watched an episode last night (new? repeat? dunno) and a contestant had lost 17 pounds at the weigh in. When Caroline Rhea said "this week" in reference to his weight loss, I nearly fell off my chair. Mind you, these contestants are a lot bigger than I am, but still!! Holy cow - 17 pounds in one week. That's nuts. (If only it was that quick ;-)
Sheesh. If all it took to lose ten pounds was one week, I wouldn't have time to blog ;-)
I watched an episode last night (new? repeat? dunno) and a contestant had lost 17 pounds at the weigh in. When Caroline Rhea said "this week" in reference to his weight loss, I nearly fell off my chair. Mind you, these contestants are a lot bigger than I am, but still!! Holy cow - 17 pounds in one week. That's nuts. (If only it was that quick ;-)
4/30/08
Who's Counting?
I started calorie counting again, and did pretty well on Monday!! My total count for that day was 1,560. That's really really low for me.
Tuesday was not so low, but still slightly below my maintenance level (2,500) at 2,250. Tonight... hmmm... so far I'm at about 2,800. I blame my hubby for the barbecue steaks and fries ;-)
Mind you, I walked a lot today. I took my son to Strong Start in the morning, and then both kids swimming in the afternoon, all on foot. At the moment I'm trying to figure out a way to incorporate more exercise into my routine. Walking is easy, because I have to get places. I just need to make other types of fitness into unconscious habits. I'd never dream of going an entire day without brushing my teeth at least twice, why can't the same be said for sit ups?
Tuesday was not so low, but still slightly below my maintenance level (2,500) at 2,250. Tonight... hmmm... so far I'm at about 2,800. I blame my hubby for the barbecue steaks and fries ;-)
Mind you, I walked a lot today. I took my son to Strong Start in the morning, and then both kids swimming in the afternoon, all on foot. At the moment I'm trying to figure out a way to incorporate more exercise into my routine. Walking is easy, because I have to get places. I just need to make other types of fitness into unconscious habits. I'd never dream of going an entire day without brushing my teeth at least twice, why can't the same be said for sit ups?
4/26/08
Eight Things I Did To Lose 18 Pounds
This worked for me a year ago. I've gained about nine of it back, which is why I started this blog. I thought I'd look back and review what has worked for me in the past.
1) Counting calories. It may be a pain, but it truly works.
2) Writing down everything I eat (and drink, and chew... did you know that Double Bubble gum is 10 calories per stick??)
3) Measuring stuff. Like, the cream in my coffee (30 calories per tbsp), the cereal in my bowl, etc.
4) Categorizing food. When I simply count calories I end up eating too many calories. However if I require that a certain amount of calories be protein, veggies, fruit, carbs, etc., I end up eating fewer. The reason for this is that protein fills you up longer than carbs, and I don't tend to reach for the protein unless I'm consciously thinking about it (I'm a carbaholic!!).
5) Not eating the leftover food on my kids' plates. Tough habit to break, but it all accumulates....
6) Walking, instead of driving. Walk walk walk (oh yeah, and then walk some more).
7) Eating small amounts frequently, and avoiding large meals.
8) Avoiding "fillers". For example I could still treat myself to bacon and eggs, but have only 2 or 3 strips of bacon, and skip the toast.
Anyway, you get the idea. It's all about food and exercise consciousness - there is no easy shortcut. When you're ready to get serious, it works!
1) Counting calories. It may be a pain, but it truly works.
2) Writing down everything I eat (and drink, and chew... did you know that Double Bubble gum is 10 calories per stick??)
3) Measuring stuff. Like, the cream in my coffee (30 calories per tbsp), the cereal in my bowl, etc.
4) Categorizing food. When I simply count calories I end up eating too many calories. However if I require that a certain amount of calories be protein, veggies, fruit, carbs, etc., I end up eating fewer. The reason for this is that protein fills you up longer than carbs, and I don't tend to reach for the protein unless I'm consciously thinking about it (I'm a carbaholic!!).
5) Not eating the leftover food on my kids' plates. Tough habit to break, but it all accumulates....
6) Walking, instead of driving. Walk walk walk (oh yeah, and then walk some more).
7) Eating small amounts frequently, and avoiding large meals.
8) Avoiding "fillers". For example I could still treat myself to bacon and eggs, but have only 2 or 3 strips of bacon, and skip the toast.
Anyway, you get the idea. It's all about food and exercise consciousness - there is no easy shortcut. When you're ready to get serious, it works!
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