A few months before my lung collapsed last year, I started exercising. Naturally, I've been hesitant to exert myself ever since my hospital stay. However, since it's been over a year since I quit smoking, I'm going to ease back into exercise in 2025. To that end, tomorrow I'll be working out with my dumbbells at their lowest weight. Due to my disability, I can't always stand or sit "the way you're supposed to," so I've got to work out what is safe and effective for me. In January, I'll start exercising with actual weight.

 

Here, I'll keep track of my health. Just as keeping track of the data helped encourage me in my quit, I hope it will encourage me to stick with my exercise and nutrition.

 

Edited December 3, 20241 yr by Penguin
Added a ticker and changed the thread title to include "nutrition." Revised the ticker.

Today I did some reading on how to exercise safely with dumbbells. The main takeaways I got were:

* Remember to breathe. A lot of us tend to hold our breath when we exert ourselves, and that can lead to hernias and other issues.

* Engage your core muscles. Bring your belly button toward your spine and use proper posture in order to prevent injuries.

* Lift and lower slowly, with controlled motion. Many of us tend to think of an exercise movement as the lifting part, not both lifting and lowering. We also may have a tendency to drive the motion quickly so as to "get one more rep" or what have you, but that can lead to injuries.  

Given my ADHD, it's difficult for me to remember to exercise. All of the habits I've formed are all heavily steeped in dopamine. While exercise does feel good, it doesn't trigger the same happy buttons as, say, video games, for me. From what I've been reading I should probably start with one or two days a week, combined with my usual activity. I like going for walks to get a coffee in the evenings, so that gives me about a mile a day to begin with. I'm going to have to put up reminders around my apartment to take time to practice good form and posture this December.

Those are the basics Penguin. Very important to engage those core muscles. Helps with stability also and it’ll actually start helping those abs tighten up too. I have always enjoyed staying toned and have worked with free weights a lot. I can hardly wait to start seeing updates on your results!

4 minutes ago, Penguin said:

While exercise does feel good, it doesn't trigger the same happy buttons as, say, video games, for me

Hopefully when you start seeing real results it will be different for you. 

I haven't forgotten about exercising, but I also haven't been as diligent as I should be. Between the holidays and my busy schedule and whatnot, it's difficult for me to remember to take time to practice lifting. That said, I have carved out some time after Christmas to plan a whole regimen, with alarms and written reminders and whatnot to help me remember to exercise.

I need to get back to trying to keep fit 

I look like the one who ate all the pies 😟🐸

I have been stuck at 169.9lbs for over a month! I can’t make the scale budge either way. I would be ecstatic to get back to my self designated  ideal weight of 140. The belly fat has become my nemesis. But I’m not suffering from joint pain or stiffness and my back hasn’t bothered me in over a month. My gait is more sure, lengthier, and faster. I’m becoming more and more toned. So all in all, I’m happy and feeling healthier. 

I took January as a "trial month" of sorts to figure out a workout plan. Part of what I'm doing today is putting the final touches on a workout plan that eases me into a full workout. Starting next week, I'll begin that regimen. Hopefully this time I won't collapse a lung.

This is awesome progress @Penguin! I hope that your first workout goes well. Stick to your plan and don’t overdo it. I look forward to your next update. 

Hi @Penguin.... you are inspiring me to start a work out and nutrition blog here. I started to work out with a personal trainer in January... just showing up is ok for now. Good for you for taking baby steps to start your work out plan!

 

 

I'm glad if this has inspired you. I've been a bit remiss in my exercise and nutrition so far, though I have kept up something of a walking routine. There's definitely room for improvement. Hopefully I can clear some of the circumstantial clutter off my metaphorical plate and make room to take better care of myself.

I'm having a hard time letting go of my favorite junk foods, which is why I'm sitting next to an enormous bag of Skittles. However, I had the self-control to not put any sodas on my grocery order. I'm sticking as much as I can to tea and water, at least on hand at home. I also bought rice and beans, which I can make in my tiny crockpot as a snack, instead of resorting to overly expensive and fattening potato chips. If I really do want crisps, I can slice up a potato and cook it. Better yet, I can shred the potato and melt some cheese on it.

 

As for exercise, I still don't quite have the space in my apartment for what I want to do, but I've been going on my walks, weather permitting. Once upon a time, I would get winded just trying to walk a tenth of a mile. Now, I can walk the full mile without feeling like I need a break. I still get a bit winded when I talk at length to my friends on voice comms in my gaming group, but I know I'll get stronger as time goes on.

 

Hopefully I'll start making progress again on my spring cleaning, and soon I'll have the space I need for good exercise and mental clarity. I do believe there's something to be said for the idea that a cluttered space indicates a cluttered mind. At least, in my case it's true. I've found that as I clear up my space and keep it clear, my mental strain diminishes. My main issue is I've never been able to maintain consistency due to my executive function disorder.

Good morning @Penguin.... well I certainly can identify with letting go of favourite junk foods.  I have the same issue.

 

Maybe we can support each othe and  make a committment. How about we both commit to not eating junk food for one week, until next Friday.... and try to replace junk foods with other healther snacks? I am going to give that a try this week.

 

Are you in?

 

 

Edited February 28, 20251 yr by Genecanuck

8 hours ago, Genecanuck said:

Good morning @Penguin.... well I certainly can identify with letting go of favourite junk foods.  I have the same issue.

 

Maybe we can support each othe and  make a committment. How about we both commit to not eating junk food for one week, until next Friday.... and try to replace junk foods with other healther snacks? I am going to give that a try this week.

 

Are you in?

 

 

I appreciate the thought, but I've tried this approach in the past and it backfired spectacularly for me, more than once. I think I'm actually going to have to go back to therapy to reassess my relationship with food. I do intend to eat healthier, but I've found I can't force it the way I was finally able to with cigarettes.