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At some point, please let me know if you’re substituting sugar or just decreasing it. If you’re substituting, would love to know what you’re using. I’m using a granulated and powered Monk Fruit blend that I like. |
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:cheer::thumbsup::cheer: |
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Before, I "had" to have something sweet....dessert....every night and I did. Root beer barrels, ice cream, gummy bears.....you name it. And my portions were out of control....huge. Not everyone knows that sugar increases the appetite so the more you eat of it, the more you want. This is especially true for HFCS. That stuff is addictive and it's in everything just about. Now, I still have dessert but instead of crap, I opt for naturally sweet things. Halos, honey crisp apples, prunes, tomatoes, blueberries and so on. The less of the sweet stuff I ate, the more sweet the natural stuff tastes as my taste buds adapt. I don't add sugar to anything so the sugar I eat is already in the food or drink. You asked for cliff notes and I gave you an essay but I hope that helps! I just came in from my walk tonight and I feel great. It's 30 degrees outside but feels like 22 with the wind chill. I prefer to go out with my face uncovered and by the time I come in, my cheeks are stinging but not in a bad way. I like the feeling and also the feeling of slight pins and needles in my cheeks as my skin warms up when I get back inside. I do not like the feeling when my thighs start to sting though as the cold penetrates my jeans. Stinging thighs mean it's time to come in, whether I am ready to or not. I still got a good walk in; about 2 miles. Yesterday's "bomb" snowstorm was kind of crazy. First, it rained ALL day long....some places got 4 inches! Then it transitioned over to snow, which mixed with the rain to make frigid slush and not the kind that's fun to eat. Then the rain came back and then some snow by itself and then rain again and then it stopped. So, I got a bit of a workout last night at the end of work as I had to shovel the sidewalks and clear a path so people could get onto the property without slipping or falling. I wound up getting in 9970 steps yesterday. I would have walked around the living room or something to get to an even 10,000 but I got caught up in a trash TV show on Netflix and lost track of time before my pedometer clicked over at midnight. Today was bananas at work. It was only a half day but I got in 10,000 steps in less than 5 hours. I did a lot of cleaning so I was up and down the step ladder and then I had to go salt and shovel the ice on about 20% of a 2 acre property leftover from yesterday's storm. We only got up to the mid-30s but it was sunny so the the snow on the roofs melted and the downspouts were shooting water out all day and making a mess. Tomorrow's going to be worse because the water on the ground that's spread out will freeze and it's all black ice. Luckily, most of my customers either wait for it to warm up during the day or are comfortable and knowledgeable on icy pathways but not all. All it takes is one lawsuit. So far tonight I'm at 17,004 steps but I still have an hour or two before bed so I'll get more in before it's all said and done. |
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And g’on girl with those steps! 17K is outstanding! And your “essay” posts are informative and fun to read. I’ll ride the exercise bike later this morning but will not do any arm rolls. I need to be kind to my shoulder for awhile. |
11 Minutes of Exercise a Day May Help Counter the Effects of Sitting
The sweet spot for physical activity and longevity seemed to arrive at about 35 minutes a day of brisk walking or other moderate activities. By Gretchen Reynolds Dec. 2, 2020 https://www.curvemag.com/wp-content/...nto-149663.jpg Walking for at least 11 minutes a day could lessen the undesirable health consequences of sitting for hours and hours, according to a helpful new study of the ways in which both inactivity and exercise influence how long we live. The study, which relied on objective data from tens of thousands of people about how they spent their days, found that those who were the most sedentary faced a high risk of dying young, but if people got up and moved, they slashed that threat substantially, even if they did not move much. For most of us, sitting for prolonged periods of time is common, especially now, as we face the dual challenges of Covid-related restrictions and the shortening, chilly days of winter. Recent surveys of people’s behavior since the start of the pandemic indicate that a majority of us are exercising less and sitting more than we were a year ago. Not surprisingly, there could be long-term health consequences from this physical quietude. Multiple past epidemiological studies show links between sitting and mortality. In general, in these studies, couchbound people are far more likely to die prematurely than active people are. But how active an active person should be if he or she hopes to mitigate the downsides of sitting has remained unclear. If you sit for eight hours at work, for instance, then stroll for half an hour in the evening — meaning you comply with the standard exercise recommendation of about 30 minutes of exercise most days — is that enough movement to undo most of the health risks of too much sitting? https://media.istockphoto.com/photos...I0ecLVsH7HxII= Some past research had suggested the answer is no. A 2016 study involving more than a million people found, instead, that men and women needed to exercise moderately for about 60 to 75 minutes a day in order to diminish the undesirable effects of sitting. That study, though, like most similar, earlier research, asked people to remember how much they had moved or sat, which can be problematic. We tend to be unreliable narrators of our lives, overestimating physical activity and underestimating how much we sit. But if large numbers of people misremember this way, the paradoxical result is that exercise looks less potent than it is, since the studies’ “active” people appear to have needed plenty of exercise to gain health benefits, when the objective amount of exercise they actually completed was less, and this smaller amount produced the gains. So, for the new study, which was published last week in a special issue of the British Journal of Sports Medicine devoted to the World Health Organization’s updated physical activity guidelines and related research, many of the authors of the 2016 review decided to, in effect, repeat that earlier research and analysis, but, this time, use data from people who had worn activity monitors to objectively track how much they moved and sat. The scientists wound up gathering results from nine recent studies in which almost 50,000 men and women wore accelerometers. These studies’ volunteers were middle-aged or older and lived in Europe or the United States. Combining and collating the nine studies’ data, the scientists found that most of the volunteers sat a lot, averaging close to 10 hours a day, and many barely moved, exercising moderately, usually by walking, for as little as two or three minutes a day. The researchers then checked death registries for about a decade after people had joined their respective studies and started comparing lifestyles and life spans. Dividing people into thirds, based on how much they moved and sat, the researchers found, to no one’s surprise, that being extremely sedentary was hazardous, with people in the top third for sitting and bottom third for activity having about 260 percent more likelihood of premature death than the men and women who moved the most and sat the least. (The researchers controlled for smoking, body mass and other factors that might have influenced the results.) https://i.postimg.cc/Qxj1vHSN/health...-1-16x9-lg.jpg Other combinations of time spent sitting and moving were less alarming, though, and even heartening. People in the middle third for activity, who exercised moderately for about 11 minutes a day, were significantly less likely to have died prematurely than people who moved less, even if all of them belonged to the group that also sat the most. Crunching the numbers further, the researchers concluded that the sweet spot for physical activity and longevity seemed to arrive at about 35 minutes a day of brisk walking or other moderate activities, an amount that led to the greatest statistical improvement in life span, no matter how many hours someone sat. Of course, this study was observational and does not prove that exercise caused people to live longer, only that physical activity, sitting and mortality were linked. But the results strongly suggest that if we sit all day, as so many of us do, we should aim, too, to get up and move, says Ulf Ekelund, a professor of epidemiology and physical activity at the Norwegian School of Sport Sciences in Oslo, Norway, who led the new study. “Brisk walking is excellent moderate exercise,” he says, and, in half-hour stints — or even less — might help to lengthen our lives. https://www.nytimes.com/2020/12/02/w...gtype=Homepage __________________ Unaltered text is from NYTimes.com. Uncredited photos found on the internets. __________________ To be thread compliant: I will ride 5 miles on exercise bike later this morning. |
I'm glad they redid the study with better data. Subjective memory is usually wrong. We can look forward to more and better studies with so many wearing tracking devices. I have noticed that my watch, which I wear whether or not I'm paying attention to it, shows my step counts down a lot since last year with the shut downs. I will be glad when life can get back to semi-normal.
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This week on exercise bike:
– 35 miles – 2.63 hours – 20 Arm rolls Shoulder is better and will start slowly adding on arm rolls. :fastcycling: |
In addition to PT, I have made it up and down the stairs 3 x a day for the past two days!
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There's no stopping you now, Georgia!
I've been doing pretty good myself. Last night's count came to 13,330 steps. Tonight, I'm only at 7543 so far. It rained nearly all day so I had substantially less opportunity to get out and about during the day. I'll go for a walk tonight but won't hit such a high mark two nights in a row. |
Had a good workout this morning. Stayed with the beat of all music.
I like doing a little upper body workout but have shut down the arm rolls. Need to let my shoulder fully heal. Maybe it will be good by the end of the year. It's feeling better than it has in weeks, I know I could easily do 60 or more arm rolls, but I'm not going to rush it. No arm rolls till the beginning of the year, if then. In the meantime, I bought a resistance band with handles (and a door thingy) and it's working well. Have found some videos like this at youtube and am just focusing on biceps and triceps. Nothing that affects the shoulder. Today I rode: – 5 miles – 21 minutes – 40 curls (20 each arm) :fastcycling: |
Shoveling and shoveling and shoveling oh and some more shoveling.
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I think easy and I are on the same workout program right now. I shoveled 'til the cows came home and the front porchlight came on. 16,050 steps for the day. Boy, are my dogs barking.
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Today was a bigger movement day than yesterday, believe it or not. 17,572 steps so far with more than an hour to go before my reset. |
This week I rode:
– 35.8 miles – 2.75 hours – 200 curls Had a good exercise this morning. Did a cardio workout on the bike. That's the hardest for me but the one I enjoy the most.
:fastcycling: |
I was busy the whole time I was at work but the numbers don't show it since I did a lot of scraping and mopping and my pedometer doesn't record backwards steps. It's only showing a little over 6000 steps now.
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If anyone is looking for an easy to use, accurate pedometer that you can wear or carry on your person easily or put it around your neck for easy access this one can't be beat. Gemme spoke about it on pg 238 of this exercise thread post#4756. It would make a nice stocking stuffer. I love it. Thanks Gemme. |
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Thank you, Gemme! |
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Currently, I'm about 15,200 steps into my day and about to rollover into a new one. My snow boots that I've been wearing the past few days aren't the best fit (too big) and my feet slide around even with super thick wool socks. Tonight, one of my ankles was rubbed raw and I now have a friction burn on it. No bueno. Looks like I'm back to sneaks tomorrow! That is bad for traction and good for fit. My tootsies will feel muuuch better and I'll be able to get more steps in. I'll just really need to watch the black ice. I will say that I hit a patch of it as I was walking the night following the storm and I wobbled but I caught myself. I had a customer watching and he applauded. For my next trick... |
This week I rode:
– 35.5 miles – 2.63 hours – 22 minutes of curls Am using 5 lb hand weights along with the resistance band for the curls. I'm all over the place when curling with the hand weights (posture isn't good, elbows aren't at sides, etc. LOL), but it will improve with more practice. :fastcycling: |
Good day today! I walked lots during the work day and then another 6000+ steps tonight on my walk. Currently, I'm at 16,025 steps for the day. That gives me, according to my pedometer, approximately 1000 more calories burned than I would have without all that walking, which is good because that's probably what I ate in chips tonight.
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Yesterday was 11,944 steps. If I had realized how close to 12,000 I was before midnight, I would have walked around the living room a couple of times.
I'm at 10,527 now and I know I need to go out and at least do a quick once around but I don't feel like it. I've been a wee bit short on sleep a few nights lately and I think it's catching up with me. Or it could be the 55-60 hour work weeks but I'm not complaining about that. That is going to help me pay off a good sized bill and finish paying off my car repairs from earlier in the month. Nope, no complaints here. :blink: You know, I think it's one of my customers. She's an emotional vampire and I always feel drained after a major connection with her. Well, any connection more than her running in to use the bathroom is draining. Today, I spent about an hour with her. Yes, that must be it. It's been a long time since I spent that much time with her. So, physical health. Check! Psychological and emotional health. Eh. |
Last week I rode:
– 35.2 miles – 2.65 hours – 52 minutes curls – 60 arm rolls Had an okay workout this morning. Still experimenting with the curls. Incorporated the arm rolls and the shoulder is better. :fastcycling: |
16,033 steps so far today and since I'm settled in my chair and there's less than half an hour until midnight, I'll wager that that is going to be my final tally for the day. It's just a wee bit over 5 miles and helped me burn an additional 1000 plus calories.
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Had a decent cardio workout this morning on exercise bike.
– Rode 5 miles in 21m 15s – 4m of curls with hand weights – 100 arm rolls I have osteoarthritis in my shoulder and it flared up last fall. I thought the pain was from an old injury but it's osteoarthritis. It's better now but I need to go easy. Think I'll cut back on the arm rolls. I'll play it by ear. :fastcycling: |
No extra walking today but I'm still at 10,739 steps, which is not too shabby.
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Had an okay cardio/muscle workout while watching Dr. Oz on Pluto TV. Didn't do the cardio workout as much as I wanted, but that's okay.
– Rode 5 miles in 24m 46s – 4m of curls with hand weights – 100 arm rolls – 5 crunches This morning I used the video below as a guide on crunches. But getting on and off the floor is murder on my delicate knees. So I'm going try doing crunches in bed. I found the video below and am going to give this a try soon. :fastcycling: |
14,260 steps right now. I got home and ate very late and I inevitably ate too much so now I feel blah. Not my best moment but still good steps for the day.
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Had a nice cardio workout while listening to Motown and watching m'boy Horatio.
– Rode 5 miles in 21m 46s – 4m of curls with hand weights – 4m of curls with resistance band – 100 arm rolls – 2 crunches, if that. Again I was all over the place with the crunches. On the bed is easier than the floor, but I think I'm gonna forget about the crunches for now. I'm doing well with the bike riding, curls, and arm rolls. Maybe I'll pick up the crunches again after I move. We'll see. :fastcycling: |
So far, I'm a little over 13,000 steps today but I'll tinker around the apartment and I do want to get out for a short walk. It's cold but dry so it's nice walking weather as long as I can keep my hands warm.
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Had another good cardio workout this morning while listing to Biggie and watching a film on James Baldwin for free at TubiTv.com.
– Rode 5 miles in 21m 05s – 4m of curls with hand weights – 4m of curls with resistance band – 100 arm rolls – 5 crunches on the bed Yesterday on my way out, I met a trainer who lives across the way and she showed me some leg lifts that I can do in bed that will strengthen my lower abdomen. (I had surgery ages ago and it left my lower abdomen on the weak side.) She also gave me some puzzle pads to make it easier for me to get on and off the floor. Anyway I'll do these for now in bed and will try the floor another time. :fastcycling: |
I had a good walk last night. Tonight too but my updated stats for last night are: 17,507 steps, 5.52 miles and 1111.2 additional calories burned.
Tonight was BEEEE-utiful! The sky is jet black, crisp and clear and the stars are all out and shining like diamonds in the sky. Maybe it was a night like this that provided the inspiration for RiRi's song. I had a super busy but limited movement day at work. Basically, I was trapped in the office and at my desk for nearly the whole day so my steps are less than I wanted but still pretty decent because of my walk tonight. So far, I'm at 11,285 steps, 3.55 miles and 716.3 additional calories burned. |
Last night's final tally was 1,415 steps. I'm at 12,183 so far and am about to go do a quick walk before setting down and getting ready for bed.
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Now just think if you do re-locate to a region with a high volume of snow fall, how easily you'll be able to incorporate hoisting shovel after shovel into your workout schedule... |
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Had a good cardio workout this morning. Maintained speed at 16.5 for awhile. – Rode 5 miles in 20m 57s – 4m of curls with hand weights – 50 arm rolls :fastcycling: |
I'm here for ya, Orema!
Today's count so far is 12,548 at nearly 4 miles walked and almost 800 extra calories burned. Last night hit 15,427 steps. |
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Had a good cardio workout this morning. Didn't take any tylenol. – Rode 5 miles in 21m 20s – 2m of curls with hand weights – 30 arm rolls – 5 bed crunches :fastcycling: |
Last night wound up being 12,703 steps. Tonight, I'm a smidge higher at 13,000 steps, a little over 4 miles and 824.2 extra calories burned. Not a bad day at all.
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It's going to be a slow step day for me tomorrow. Torrential rain for at least half the day so I won't be outside much. Given that, I decided to get as much as in a humanly possible today and I'm at 20,137 steps now, 6.35 miles walked and 1278.2 extra calories burned.
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I'm really getting up and down the stairs now! I still have to do it one step at a time - put both feet on one step, then consecutively move both feet down (or up) to the next step. But I don't have to stop and rest, I'm not breathing hard when I get to the top of the stairs, and I have haven't gotten dizzy in a couple of weeks.
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