|
Tuesday |
- Aerobic
- Flexibility
- Strength
- Endurance
|
34 minutes |
4526 |
4-6 |
I think my minute count may be off but I'm not sure. It was raining here today so I went to our local college concourse and walked inside. I did a walk-jog-walk pattern that I really enjoy. I also did the exercises you demonstrated in class and also did in class with us. I really like the side step walking. It helps my hips and thigh muscles tremendously and I am able to sleep better. My hips don't hurt anymore when I wake up. 🙂
I'm achy and sore this evening (leg muscles) so I didn't do my regular floor exercises--clam shells, lifting my pelvis while squeezing my glutes, cycling motion with my legs while lying on the floor and watching tv. I'm wondering if my achiness is from jogging too much. Maybe I need a break day from jogging and do it every other day.
I'm hoping to try the warm water pool this week at our local YMCA to change up my exercise.
My long term goal is to build enough stamina and balance so I can try shuffling dance! It looks like so much fun! I've seen it on Instagram ... the Shuffling Mamas! |
|
Wednesday |
- Aerobic
- Flexibility
- Strength
- Endurance
|
44 |
5365 |
4-6 |
After breakfast I did 2 minutes of side steps and 2 minutes of backward walking. Next, I laid on the floor and did the new rotator cuff exercises you should me and they helped!! 🙂 ... While on the floor I did my usual clam shell exercise along with lifting my pelvis up and squeezing my glutes and holding them. I also bent one knee at a time and lifted the opposite leg to stretch my hamstrings (backside thigh muscles). While lying on my back I did 40 air pedaling rotations with my legs (air cycling).
Next, I got up and started the new exercises we learned in class using small light weights. I noticed every time I went to squat down, my right knee hurt. I put the weights down and tried again, my right knee hurt. Interestingly, my knees don't hurt when I walk nor when I walk-jog-walk. This evening in the kitchen, when I bent down to reach for a pan in the bottom cabinet-my knees were bent-my right knee hurt. The pain is not sharp. I am wondering if it is a pulled tendon. The knee joint does not hurt. The pain almost feels like band on the outer part of my right knee.
After my breakfast and stretching/light exercise I attended a webinar, drove to Walmart and did some shopping, drove to the post office. I came home and ate baled chicken skinless chicken thighs with rice and frozen peas. I felt fatigued. Enough so I had to lay down and rest.
I dozed for 20 minutes and awoke with anxiety. I have a scan coming up. I'm also feeling anxiety about not having a new daily routine yet. The I remembered what we say in class, "Focus on what you can control." Exercising and fitness!
I took my mini golden doodle for a walk. I am able to walk 1 mile in 20 minutes. My right knee did not hurt. Tonight I walked 1.33 miles.
It's 7:30ish and I want to bake some cookies. Around 9-9:15pm I get a stronger fatigue feeling ...like a wave that washes over me type of fatigue. I realize this is my body saying it is time to get ready for bed. I am usually in bed by 10pm and reading ... or positive scrolling for new recipes or funny memes.
On my walk this evening, I did not jog.
Also on my walk this evening I was thinking I may need to do my walking and exercising in the mornings. Walking the dog in the morning and maybe doing another set of walk-jog-walk. It is getting darker sooner. Morning might be better.
I don't have a morning routine of any kind really. I get up whenever I want to. Sometimes I lay in bed and watch the wind, or listen to bird calls. I don't want the pressure of having to get up and be on task like I did when I was working.
I think I need to reframe my morning routine. I need more structure. |
|
Thursday |
- Aerobic
- Flexibility
- Strength
- Endurance
|
36 |
4452 |
4-6 |
Note: I take 5mg Ritalin twice a day (breakfast and lunch times) My oncologist at Johns Hopkins prescribed it for fatigue back in July.
I felt fatigued most of the day today. It was an effort to move and exercise. I got 5 hours of sleep last night.
First thing this morning I did the side step exercise and walking backward exercise. 2 minutes each.
I cleaned out a closet and did some light housework.
I attended an in person meeting at 1:30pm with my adult son who has Autism/IDD. We discussed OVR, job training, and companionship services for him. I was fine during the meeting. My son had a difficult time with his anxiety after the meeting and was emotionally upset. After I calmed him down I was whipped. I felt so drained and fatigued. When we got home at 3:00pm I felt so tired ... I ate some baked chicken and rice with carrots and laid down. I canceled my virtual appt for 4pm. I also skipped my faith sharing group for this evening. I fell asleep for 2 hours. I felt better but my hips were sore when I woke up.
I walked the dog for 1.10 miles in 22 minutes. I walked up hill twice (two different hills lol). I really enjoy walking up inclines and hills. I felt better after walking-a little stiff but not bad. I came home and did my regular floor exercises (clam shells, bridges, leg lifts, air cycling). My legs felt so heavy--even with muscle memory! lol I struggled through the floor exercises.
I did the rotator cuff exercises and I felt a difference! I think I felt the muscles around my rotator cuff! I liked it!
I practiced the balance exercise standing on each leg with the other leg bent for 1 minute each. Not easy! lol
My right knee didn't hurt today.
I am fatigued more so than usual so I did not attempt the squats.
Tomorrow I am going to look for a treadmill. I am planning ahead for the winter months. My husband challenged me to walk for 30 minutes a day.
I like forming a fitness routine. I want to incorporate weights or strength training but I think I will wait until I start PT in October so I don't injure myself. I plan to ask the PT about my right knee. |
|
Friday |
- Aerobic
- Flexibility
- Strength
- Endurance
|
48 |
6112 |
4-6 |
I didn't feel my best today. Fatigue.
I ate breakfast (2 scrambled eggs and blackberries) with natural electrolytes.
I didn't do my floor exercises today but I did do the side step and backward exercise, and I did the standing on one foot balance exercise. I think I maybe improved a teeny tiny bit! lol
I picked up my son from the Senior Center and treated him to Burger King. I had a cheeseburger and small fries. No soda ever. 🙂
My husband and I ran to Altoona and looked for treadmills. We found one we like. Tomorrow we will pick it up.
I came home and had a piece of whole grain multi seed toast with peanut butter and a banana.
I went over to the college and walk-jogged-walk indoors for 1 mile in 20 minutes.
I'm going upstairs to have a bowl of frozen peas with a little butter. I may also have some yogurt before going to bed.
Tomorrow I am making Catalina Chicken with Orzo. Yum.
I don't think I'm getting enough protein in and that may be why I feel more fatigued.
No knee pain today. |
|
Saturday |
- Aerobic
- Flexibility
- Strength
- Endurance
|
49 |
6065 |
4-6 |
I went for a walk today in the early afternoon rather than in the evening. I walked 1.30miles. However, when I came home I had to rest for an hour. I took a nap and felt much better.
My husband and I went down to Altoona and got a treadmill. Unfortunately it didn't fit in the back of my Subaru 🙁 so we will have it delivered next Friday. We met a guy there who was looking at treadmills for the same reason we were--winter time! lol
I focused more on protein today and didn't feel quite as fatigued. When we got home around 6pm I decided to just to do the side step and backward exercises I learned in class along with balancing on each foot for 1 minute each. The rest of the evening I relaxed and actually enjoyed watching some YouTube videos and Netflix!
No knee pain today. |
|
Sunday |
- Aerobic
- Flexibility
- Strength
- Endurance
|
48 |
6347 |
4-6 |
I had a tough tome getting put of bed this morning. I felt tired due to going to bed late. Once I got up and moving I was busy.
I made dinner for the week, meal prep. I went for a walk this afternoon -- I'm trying to walk earlier in the day. I'm noticed I have more energy the rest of my day when I get my exercise done earlier. I stripped my bed and washed all my bed linens.
I did my my class exercises with side stepping and walking backwards. I also practiced my balance exercise. I could feel the muscles burning in my leg as I tried to stand on each foot for 1 minute each.
I walked 1.56 miles today. I pushed myself to walk-jog-walk longer.
I didn't have any knee pain today.
the area where I had my liver surgery hurt tonight. Maybe I pushed too hard today. Advil relieved the pain.
I'm noticing I have more energy to do things since I've been mindful/consistent and tracking my steps. I have a more positive attitude also. I think tracking and keeping a log works!
I really tired this evening so I am going to bed earlier tonight. |
