I think there are 2 national walking months. May and Oct which is great because in most places the weather permits walking and the temperatures are not to hot and not to cold. My challenge to myself and you is to get out side and Walk!! The colors are changing and fall is arriving and the beauty is worth seeing. The fresh air is refreshing and walking is just better out doors so take this month to make it a plan to get out doors and Walk!! I am getting back into BodyPump again because finally my asthma is permitting me to exert to the degree to make it through a whole class but I am also committing to getting out doors and walk!!
1. Do a variety of activities you enjoy.
Remember, there is no rule that says you have to go to a gym or buy equipment. You can walk around the block or to a at home exercise video.
Having a variety of activities, weight lifting, running, walking, aerobics classes will ensure that you can do something regardless of the weather or time of day.
2. Commit to another person.
“This social aspect of exercise is very important to me,” I am a stay-at-home mom. I may let myself off, but if I’ve agreed to walk with a friend after dinner, I won’t be letting them down.”
3. Make exercise a priority.
“It has to be a non-negotiable. Making exercise non-negotiable. Friends and family members will know the importance of your program and learn that it’s part of your identity, and give up saying things like, “Why don’t you take it easy today?”
4. Exercise first thing in the morning.
Doing this will ensure the workout gets done. Things can come up in the day and if you put it off more than likely it won’t be done. Experts agree that a morning schedule is best. “If you go to a gym, it should be located between your home and work.”Exercise, take a shower, and you’re energized for the day.”
5. Or, exercise on your way home from work.
The next best thing to exercising first thing in the morning is to do it on your way home from work. Or if you are a full time mom maybe your hubby can watch the kids and let you workout.
6. Exercise even when you’re “too tired.
Chances are, you will feel better after exercising I always do. “It energizes us,”! “You breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.” I end up having way more energy after i work out and it surprises me to come home and want to clean or do laundry.
7. Log your activity.
Write down the things that are important to you. It could be how much time you exercise each day or how many steps you walked. Just like a food journal it’s good to see your progress.
8. Be aware of all the indicators of progress.
It’s great when your clothes fit better and you are able to lift heavier weights or work out longer without getting exhaust.
9. Walk – Use a pedometer.
“If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.”
Use a pedometer, and work up to at least 10,000 steps a day. “Nobody starts out with 10,000 steps,” You need to find out your daily average and the next week strive to walk an extra 300 steps. Increase your steps each week.
10. Reward yourself.
Have you been telling yourself that you don’t deserve a reward for something you should be doing anyway- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, come on, how inspiring is that?
Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You may buy a DVD you have wanted after sticking with your fitness plan for a month, or buy and new walking shoes when you have achieved 5,000 steps a day. Do whatever it is that works for you. Just make sure you do something to tell yourself job well done.
10 years ago I was diagnosed with type 2 diabetes!! It’s my “Diaversary“!! What is a Diaversary?? In the Diabetapedia which is Wikipedia-type site but for diabetes words it’s says: Diaversary is the anniversary of the day a person was diagnosed with diabetes. Now many will probably want to know why would you want to celebrate this day? Well, It’s the day my life chanced. I remember standing in the Dr. office frozen after he said what your describing are diabetes symptoms but let’s send you home with a monitor and have you test for a few weeks. Everything he was saying sounded like a foreign language . Blood sugar monitor, Test strips, blood glucose, A1c. Anyway, I left feeling overwhelmed. My hubby being in the medical field kind of knew this may be a possibility and once my numbers started testing in the 300’s I knew I had it.
The first year was hard but I was determined to get to know as much as I could about Type 2 diabetes. I studied up on how diabetics ate and I learned for me eating low carb meals often kept my numbers in check along with the medication Metformin and exercise. I worked out 5 days a week and really added veggies and a good mix of proteins to my diet. I ended up losing 100 pounds after a few years and was taken off all medications. I still have to test 3 times a day and I have kept up with exercise and eating right and still don’t take medication. I have kept sugar out of my life but when stress is bad I have had times where I have turned to it but then get back on the wagon…
Life has changed so much now I educate others on type 2 diabetes. I public speak on the subject and motivate others to make healthy lifestyle changes. I speak to newly diagnosed diabetics who have many concerns and help them rid of their fears and get them feeling empowered!! I love life and being a diabetic has added blessings to my life!! YEP!! It really has!! So today I celebrate the 10 yrs I have had diabetes and I celebrate being a diabetic!! LIFE IS GOOD!!!!
If you think you may have type 2 make a Dr appt and be check!! I had 5 out of these 7 symptoms and I was still stubborn going in. It took 3 extra months of feeling horrible but I really did think I was ill because of my sick new born. Now I know different and I want everyone to be tested if they have any of these symptoms. The sooner you know the sooner you can get treatment and the sooner you will start feeling better.