Tuesday, January 12, 2010

Habit-A-Week Challenge: Another Step

Good morning! Welcome to the rebirth of the Habit-A-Week Challenge. It's time to improve our lives, one healthy habit at a time. Last week's challenge was to improve your fluid intake, so if you've done that, great! Hold onto that habit... keep doing it... and add another this week to build a foundation of better health. If you missed last week, that's ok! Just start with this week's challenge and move forward.

Here's your challenge for this week: Move! Please click the link, read the information, and then come back to finish reading this post.


Becoming "more active" is something almost everybody can do. If you walk twice a week, you can try for three times a week. If you jog 5 miles, try 6. If you sit in the couch all day, get up and do *something* for ten minutes. As I said in the link above, start where you are and improve just a little bit. And of course check with your doctor before starting an exercise plan.

Everyone can do something to improve their fitness level this week! Some ideas:
Go farther (add distance).
Add more minutes to your exercise routine.
Up the intensity (heart rate).
Pick a new activity to try.
Add stretching to your routine.
Add lifestyle activity: park further from stores, take the stairs instead of the elevator, bike to run errands instead of using the car, etc.
If you are bored with your exercise routine or doing something you don't really enjoy, now's a good time to switch it up and do something more fun!

The idea is to move your body. It is good for us to be active. It helps my mood tremendously, burns calories, ramps up metabolism, gets the circulation going, builds strength and endurance.

What I am currently doing:
Uh, pretty much nothing at the moment. I have been sidelined with the foot injury for a couple of weeks and it is pretty depressing to me. Before I was injured, I was biking indoors for about 30 minutes a day, 6 days a week. I had plans to use my Wii Fit several times a week, take long walks when my child is in preschool (weather permitting), and strength train a couple times a week. But when I got hurt, everything went to pot. Honestly, even the strength training stopped. I got in a funk, all pissed off that my foot was stopping me from doing what I want to do and I just felt like "oh what's the point in doing a couple of biceps curls! This is so lame!" But this week I am not limping around anymore. I have orthotic inserts in my shoes and I have special padded socks to wear. My foot is pretty much all better, except I can tell I could screw it up again easily if I am not careful (no more biking in socks only). So....

What I am going to do this week for the challenge:
I am going to slowly *try* to get back to my old activity level and beyond. I will take slow, not-too-long walks this week when weather permits (I'll start out walking for say 15 minutes and see how my foot does. If I am starting to hurt I will stop).
On days I do not walk, I WILL bike. The most I have biked since I was injured is 11 minutes, no resistance. I will bike carefully, low resistance, and stop as soon as my foot starts to be uncomfortable. But I WILL get on it and try.
I will strength train. No excuse not to do this, really. I can do upper body. I will do this at least twice this week. All I need to do this is an attitude adjustment.
I will continue working to build up my activity level again, week after week, and not quit again. If I wreck my foot again I will see a doctor IMMEDIATELY so I do not get sidelined again. And if all goes well, I will try some Wii Fit next week.

That's my plan. What will YOU do to improve your fitness this week? Leave a comment, I'd love to hear your plan!


Enz said...

Thanks for this week's challenge.

Last week I exercised 5/7 days so this week I will aim for 6, I'm 1/3 right now so I need to exercise every day starting today - but I will!

Ali @ Fat to Fit said...

My goal this week is to get out for a walk with my daughter at least 3 times.
I appreciate that you're so honest on your blog! Very inspirational for someone just starting out on their weightloss/blogging journey!

Graze With Me said...

Love these habit a week posts. I followed you last time you did them too.

We just got a Bowflex and I have been using it every day. It's so easy to use and there are hundreds of exercises to prevent boredom.

There's only so many things I can think to do with dumbbells so this is a great addition to my routine.

PatriciaW said...

I'm feeling psychic. Last week, I'd purposed to increase my water intake before reading the post. This week, I decided I needed to move. So I've been doing just that, exercising the last two evenings.

What's up for next week? Don't know yet...

spunkysuzi said...

Thank you so much, you inspired me to drink at least 8 cups of water everyday last week!
Well i'd already gone out on my walk this morning so i guess i've already started on this weeks goals :)

Amy said...

Yesterday I added a circuit of strength training to my workout routine. I walk 3 miles and then do a fast circuit of 12 strength building exercises. My heart rate stays up the whole time.

I'm also working on learning to jump rope. I can jump up and down but put a rope in my hands and it all falls apart. :(

Seren_Sighs said...

Well, this might seem kinda crazy, but I'm trying not to nap this week.

I don't have a job and I don't really know anyone in my area. So during the day I don't always have much to do and if I don't keep busy I can get really lethargic. If I let myself take a nap then often times I feel more lethargic when I wake up and I don't get anything done. And, worse, I don't sleep well that night.

So this week I decided to do my best not to nap. Last night was my first night and so far so good, lol. I wouldn't say that I was overly active yesterday but I did do some cardio and I didn't wake up with horrible munchies like I normally do after naps.

Anonymous said...

I actually have set one of my goals this week to get to the gym at least 4 days. It's too funny that's your Habit A Week Challenge! I'm a long time lurker so just wanted to stop by and say you're doing a great job. xoxo

Ms. Magnetism said...

Seeing as I just exercised yesterday for the first time in quite awhile. And I mean REALLY exercised, 30 minutes of upper body strength training and the 1 mile Walk Away The Pounds DVD plus some stretches before and after this is great for me.

I plan to do upper body strength training Monday, Wednesday & Friday. I will do lower body strength training on Tuesday & Thursday and rest on the weekend.

My plan for cardio is to do the 1 mile Walk Away The Pounds DVD Monday-Friday, it's just too cold to walk around outside. Plus the sidewalks are covered in a foot of snow and ice which is not safe because then I'd have to walk on the streets.

Steelers6 said...

Hi dear, I had been on a vacation where walking was my only exercise, so now my goal is to get back to my Shred DVD. (cardio, strength) Today was my 3rd day in a row, so I am proud of that.

A few ideas u might want to try while your foot heals - leg lifts, doggie kicks, crunches, bicycle crunches, punches (maybe eventually w/some small weights), & a fave of mine - chest flies.

Happy day to you. Chrissy

Anonymous said...

Came across your blog while surfing around the 'net and really like the "Habit A Week" idea. I just recently (as in yesterday..lol) started my own fitness/weight loss blog and will use this as a jumping off point.

I'm using the Wii Fit right now to jumpstart my exercise routine. It's hard for me to get outside and walk since it's so cold right now, but there's nothing stopping me from moving in my family room :)

In peace,

varunner said...

Hi Lyn, I was just blogging today on some injury stuff. If your foot is still bothering you, you could try some arnica gel and bromelain. Both of these things relieve inflammation. It has really helped me with injuries. Also, if you think it might be PF, pulling the toes upward into a stretch several times a day really helps. I hope the injury stays away.
I'm hoping to be able to get out to run w/ my running group tomorrow. It's been so cold lately that I haven't been able to (because I have twin 5 month olds I bring with me plus a toddler). So hopefully tomorrow night we'll make it out.

Anonymous said...

Hey Lyn!
I love your habit a week plan and you started it right as I saw the nutritionist here on base :) I started the water challenge last week and I am drinking about 2 litres of water a day as per instructions from the doc. I was also told for weight loss I needed to do the treadmill,elliptical, or bike for an hour five days a week. I usually do an hour of walking uphill on the treadmill but this week I am starting to do a little faster pace on the treadmill for 30 minutes and the bike for another 30 minutes so I don't get bored on the treadmill. Thanks for your encouragement!


Jen in MN said...

I've been walking 2x's/wk in the halls of the local school. this week I'm adding a lap each time I go, and will continue to do that until I'm at 18 laps (3 miles). I'm at 14 as of last night. It feels GOOD!
Also, I do the elliptical here at home 2-3 times per week. I am just now adding some brief upper body strength training after the elliptical, with the aim to do it a minimum of 2x's/wk.
Thanks for the inspiration as always Lyn!

Hope's Journey to Healthy said...

I've done spin classes, bodypump classes, bodyjam classes, and so many others, but tonight, I'm going to try a step class. :) That's what I'm doing.

Lea said...

Hi Lyn! Thanks again for doing this Habit-A-Week Challenge. I think I did great with last week's-I took your advice and drank 16 oz of water upon rising. What an easy and quick way to get in two cups of water, and I totally agree with what you said about coming to need/crave it. It's nice to get hydrated some before I start in on my cup of coffee.

So, for this week's habit I'm planning to 1) get back to the gym at least once (I too am having foot problems which required I take it easy, but I'm buying some new running shoes that should help with my specific problems) and 2) exercise 1 hour more than I did this week.

Have a great week, everybody!

Julie Lost and Found said...

I am glad for this week's challenge! I have had the water down for a while now, but aaah, the exercise..that is another story! I haven't done anything since last Friday. My 6 year old got sick with pneumonia and I allowed that to be my excuse for not exercising. Back at it in the morning!!! Thanks!

AGirlWorthLosing said...

My hubby and I are starting P90x today as well as evening bike rides. I am a little scared but more excited to get active again. We were made to move! :-)

Ms. PJ Geek said...

moving is an important tool in my new healthier lifestyle. I've been exercising consistently now for 3 years and I keep changing it up. Today (not normal), I did a 30 min wt training session, 20 minute jog / walk, 45minutes of kickboxing, 30minutes of Zumba. I'm proud of that .Not bad for a girl that got short of breath walking 20ft 3 yrs ago. Keep moving everyone, it is a gift.

Jack Sh*t, Gettin' Fit said...

Moving, moving and moving has been the big difference-maker on my journey. I believe the body will adapt to eating few calories, but it has no defense for exercising more.

Good post, Lyn.

Barefoot Pixie said...

Tonight I watched biggest loser and seeing people on there that are over five hundred pounds and yet still working out made me realize that I have no excuses! So, my goal for this HAW Challenge is to do at least 30 min per day, 6 days this week on my Wii Fit Plus and I am continuing to drink more water each and every day. Thanks for the great challenge!

Linda Kay said...

I know that an important contributing factor to my 50 pound weight gain in the past three years since I quit smoking is my tendency to sit on my considerable butt. A intuitive healer told me that I needed to eat food that was alive and to move my body-any which way as long as I enjoyed what I was doing. So-I walk through pretty parks, swim in a lovely I pool (I'm in Australia), walk around the shopping mall, am thoroughly tidying up my apartment and throwing out a lot of stuff- clothes that don't fit, books that I don't read, walk to visit my friends, anything to keep my body moving in joy. Now, if they only had Zumba classes here....

screwdestiny said...

You know, I often tell people that the reason I'm thin (other than moderate eating and exercise) is because I am moving all the time. I'm someone who does not stand still. For instance, when I'm stuck at a place in work where I can't move much, such as the drive-thru, I start doing wall push-ups or bouncing around. *Something* to get the blood moving through my veins! I'm also known to break out in crazy/silly dancing whenever the mood strikes me and ALWAYS when a good song comes on. :-D And like you said with the parking--nowadays, I just pick a row, and I go down it until I find the closest parking spot. If it's not one up near the store, oh well, I'm not going to drive around for five minutes just because I'm too lazy to walk. So I think it's important to fit movement in whenever possible, not just specifically exercise.

single lutheran said...

I just came across your blog and am reading it for the first time. I'm definately working on the drinking more water (today I drank at least 9 glasses and I still have to take some medicine tonight). I'm also working on moving more. The last 2 mornings I've done a 1 mile walk DVD. I'm also trying to get up and move more during the day, like taking the long way around the school (I'm a teacher). I'm trying to spend less time at my desk. I am planning on checking back in soon.