Weight Watchers Get Healthy Freestyle Journey – Week 13
Starting An Exercise Routine
It’s time once again to reflect on the past week. Recently, we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, and last week the importance of exercise. Each week as I explore new topics and share them with you I gain new skills that will help me to be successful on my WW Freestyle journey. I’ve decided it’s time to start exercising. It is the next step on my journey to a new and improved body and mind. So this week I am looking at how to start an exercise routine that I will be able to do. So if you are ready to get up, get moving, and are looking for some great tips I’d love for you to join me as I take my next step.
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Starting An Exercise Routine
The first question many of us ask is, “How much should I exercise every day?” According to the Department of Health and Human Services, the answer is that you should get at least 150 minutes of moderate aerobic activity OR 75 minutes of vigorous aerobic activity each week. In addition, the CDC also recommends that you do strength training exercises for all major muscle groups at least two times a week. Okay, I have my first goal to strive for. Now, to take the steps to reach it.
Although since starting my weight loss journey I’ve been working on making exercise a part of my regular routine by making some changes. Instead of always taking the elevator, I’ve started using the stairs when I have two or fewer floors to ascend or descend, getting up from the computer and walking around the yard at regular intervals, and parking further away from the entrance when shopping. I’ve also made an effort to stay active by doing some gardening. Since I am in no shape to just dive into the ocean and start swimming for shore my routine needs match my fitness level. I need to start in the kiddie pool and maybe even with a pair of floaties on.
Start Your Exercise Routine
Make sure goals are clear, realistic, and concise. Although, if you are like me, you want to pick up where you were when you hit the gym several times a week or before children and life got busy. We can’t and that’s okay. The first week, start small and know that any movement is good movement. I am starting by committing to doing 10 minutes of an aerobic exercise that I enjoy three days this week.
Aerobic/cardiovascular exercises are strenuous enough to temporarily speed up your breathing and heart rate. Running, cycling, walking, swimming, and dancing all fall in this category. Moderate-intensity physical activity should increase your heart rate so that it is 50% to 70% of your maximum heart rate. Maximum Heart Rate is based on the person’s age. An estimate of a person’s maximum age-related heart rate can be obtained by subtracting the person’s age from 220.
We want to develop some new habits that we can stick with for a lifetime. Physical activity may seem hard when you’re overweight so choosing physical activities that match our fitness level can help us stay motivated as well as keep us from getting hurt. As we gain more strength and endurance, we will build up to the recommended 30 minutes a day 5 days a week.
Remember, getting started is everything and if we can get started on the right foot, our chances of sticking with our changes and making real, long-lasting, meaningful lifestyle changes is that much higher. Before long, our exercise habits will become routine and we’ll begin to see and feel the benefits that the physical activity is having on our bodies and well-being. We really want to develop some new habits that we can stick with for a lifetime. Know that you are not alone, I am on this journey with you.
Join me and take the pledge, too!
This week my goal is __________.
Written words are powerful! Write down five ways you are going to be healthy today.
How my freestyle weight loss week went:
Finally, after more than a week of having to be at appointments and visiting with family, I got to stay home Monday and Tuesday. Which were spent gardening, working on the blog, and cleaning the house. The rest of the week was busy with one appointment for me (BTW my teeth feel fabulous) and several appointments for Marcus and my aunt. It was up and down the highway and waiting rooms the rest of the week. Saturday, I went and picked up my granddaughter and we spent the day hanging out together. She was excited that Sunday was her and my grandson’s birthday party at Givhan’s State Park. We stopped on the way and picked up the cupcake cake I ordered Friday for the party. I knew that there was no way I was going to bake all those cupcakes and have them in my house overnight!
After a day of cooking out, party games, and lots of laughs it was late when we headed home. One great thing that I love about this program is that I was able to save up points all week (You can bank up to four of your daily points each day and use them anytime you want that week). I didn’t feel deprived during the week or at the party. I had a cupcake and even some of the homemade baked beans I had prepared for the party. Not sure how all the eating on the go and grabbing a quick sandwich at home would work out, I got on the scale for my weekly weigh-in. When I stepped on I saw that this week I had neither gained nor lost weight. Upset with myself for not being more disciplined nor prepared, I vowed that I would not repeat my mistakes this week. I will plan better for eating while on the go in the future. After all, I have to be able to do this both at home and away. I can’t live life in a bubble. A little preparation and strategizing will keep me on track and healthier. After beating myself up, I showed some self-love and reminded myself that my clothes are bagging on me and I’m wearing a size smaller than when I started. Until next week… Remember to stay positive and keep looking forward.
Where are you?
Where are you on your journey? What is the biggest obstacle for you when it comes to exercise? Do you have a plan for overcoming it?
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I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.