Welcome to Day 2 of the Drop Five Challenge! Are you participating?
Movement is an important part of losing weight, improving your quality of life, and maintaining a healthy weight…our bodies are designed to move! Begin with an honest review of your abilities. What types of chronic conditions are you managing? Do you have any limitations? What types of exercise are you participating in now - do you enjoy that exercise? Is it time for a change?
For those of us who are managing chronic conditions, exercise can be challenging for us physically, mentally, and emotionally. Though exercise in some form is essential to better manage your condition(s) and get a good nights sleep.
Daily, moderate exercise helps you rest...over-exerting yourself has the opposite effect.
The level of fitness I have today, ten years after joint replacement, is entirely different from my fitness level prior to surgery, during recovery, and even five years ago. If I were to get caught up in wishing for days gone by I would be sabotaging my success today. Here are some fitness ideas for every level of ability.
First and foremost - follow the recommendations of your doctor, physical therapist, rehabilitation specialist, or other medical professionals who know your health history!
Have limited mobility?
Seated Upper Body Exercise - ideal for those who are in a wheelchair or feel safer exercising while sitting.
Sit and Be Fit exercise routines for older adults - ideal for those who have arthritis.
Classical Stretch shown often for free on PBS
Exercise for those experiencing chronic pain -
Water fitness - allow the buoyancy of the water to relive pressure off your joints
Facilitated Stretching, also known as PNF - speak to your rehabilitation specialist about movements they can assist you with to increase circulation and tone underused muscles.
These suggestions are not meant to replace professional care. Speak to your physician, investigate these options, and research fitness routines that are suited to your abilities and personal preference.
My current fitness routine?
Daily cardio from Fabulous50s via YouTube (Schellea Fowler is the host and offers in a wide range of exercise videos from stretching to balance to standing ab routines).
Strength training focusing on my upper body on Wednesday, Friday, Sunday using free weights. I’ve been weight training for over 27 years and hired a professional trainer to celebrate my 30th birthday - I was taught proper techniques and have modified my routine over time.
Daily leg lifts - I follow a specific routine that was designed by a physical therapist. These leg swings/raises/lifts help me to strengthen the muscles of my legs and protect my artificial hips.
A daily walk outdoors - this time in nature inspires me, is a time when I meditate, and offers the added bonus of fresh air and a vitamin D boost courtesy of moderate sunshine intake.
Stretching morning and night.
Celebrating my 57th birthday hiking near the Grand Canyon Skywalk