2

votes

Hack my exercise routine

Answered on August 19, 2014
Created January 08, 2012 at 12:39 AM

55 Year Old Female, wt 123, ht 5'4", recent back strain (unable to hardly walk x 4 days)

Now I am feeling better but know I need to exercise. In the past, I would just walk around the block and occasionally ride my bike, nothing strenuous. I travel every week and lift my suitcases and briefcase/purse and am constantly riding in planes, trains, and automobiles. I usually have access to hotel pool and fitness center but really have no clue what to do other than swim a few laps and get on treadmill for 10 minutes.

I recently discovered that I have FULL access FREE of charge to a Spa that has a small workout facility. (Treadmills, bikes, etc) They also offer Zumba classes, water aerobics, etc. There are hottubs, a sauna, and a steamroom to also use.

I also signed up for Pilates (with the instructor knowing my full history, will start this in 1 week after things have settled down).

I also went out and bought an 8lb kettle ball today and don't know what to do with it either , so bought a DVD on Amazon coming in this week. (Godess workout)

Any suggestions are MUCH appreciated, especially incorporating swimming, saunas, etc.

Please note: My back "went out" after I overdid walking last week (walked about 45 minutes as opposed to my usual 15 min walk).

Supplementing with Cal Mag/Fish Oil Vit D, and getting sun exposure directly as often as possible. Thinking about getting into an Infrared Sauna on Monday for pain relief...

Thanks!

25b139cc1954456d9ea469e40f984cd3

on January 08, 2012
at 10:24 PM

Contact Drew Baye of http://baye.com and ask him for referrals in your area. He can be reached at [email protected] . He is located in Altamonte Springs, which I believe is not close to you, but he is extremely familiar with competent trainers in Florida.

33f854df38e05c35ed6fc29b3064fb96

(98)

on January 08, 2012
at 03:21 PM

Awesome, thank you so much!

33f854df38e05c35ed6fc29b3064fb96

(98)

on January 08, 2012
at 03:19 PM

Northwest florida

1096aa84d006fe967128ffbd37e8070e

(1002)

on January 08, 2012
at 01:57 PM

And also, I love this suggestion, because it is a lot of work to have good posture, and all subsequent exercising is more efficient and healthier.

1096aa84d006fe967128ffbd37e8070e

(1002)

on January 08, 2012
at 01:56 PM

I want to add that for all of the above suggestions to really work and protect your back, you need to engage your "core" muscles....the simplest way to describe the action is to brace yourself as if someone is going to punch you in the stomach. If you grew up with an older brother, you know what I mean.

1096aa84d006fe967128ffbd37e8070e

(1002)

on January 08, 2012
at 01:52 PM

Here here, AndyM. I agree about the Pilates and kettlebell. I teach lots of older women at my Pilates studio, and they really do feel benefits immediately. And I just started adding in a couple of kettlebell exercises and wow! Good stuff.

25b139cc1954456d9ea469e40f984cd3

on January 08, 2012
at 02:38 AM

Where do you live--I'd be happy to see if I could find you a www.bodybyscience.net -oriented training facility or trainer in your area...

D5d982a898721d3392c85f951d0bf0aa

(2417)

on January 08, 2012
at 01:32 AM

I love that last line, Andy. It took me a long time to get into that groove. Suddenly it's not so scary to try new things,

  • 33f854df38e05c35ed6fc29b3064fb96

    asked by

    (98)
  • Views
    1.1K
  • Last Activity
    1285D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

best answer

5
Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 08, 2012
at 12:59 AM

It sounds like you have a pretty good idea and situation right there! Having a good mix of activities will help, try to do something reasonably gentle every day. Try and gradually increase the time (so you can walk 45 mins or more), but for now if possible do more than one thing a day. 10 minute walk then 10 minutes in the pool. I'd look to the water aerobics and the pilates in particular to build strength and fitness, twice a week I guess, and do the basic aerobic stuff well within your comfort zone. 10 mins on the bike too and you can have a mini-triathlon! The most important thing is doing what you're comfortable with, what you enjoy, but don't think that just because you're not riding or walking all day, or swimming 50 laps, that it's not worth getting out there and doing it. When you get into it you should find before long that you can go longer. I'd say aim for getting an hour a day of one or a mix of activities, and once that's established, start increasing the intensity by dropping down to 20 minutes again and walking/cycling/swimming faster and building up the time again occasionally, while still taking the easy longer exercise most days if you have time to. The kettlebell I'd probably look to use once a week, really concentrating on the form of the movements and putting as much into that workout as you can. If there's anything specific you like or want to work on there will be lots more out there to help, but I expect that the DVD you're getting will be a good place to start. Go try the Zumba class, if you enjoy it then that will definitely give you an alternative workout to mix things up. Use the hottubs etc. as much as you can to indulge yourself :o)

So, pilates and kettlebell once a week will be the main drivers where you put the effort in (most of the effort is in doing it properly, but really really worth it). And then as much as possible, enjoying the fruits of your labour and taking a stroll or dip in the pool to unwind and connect with life. There's no secret to it, just have confidence and enjoy what you're doing for your body.

33f854df38e05c35ed6fc29b3064fb96

(98)

on January 08, 2012
at 03:21 PM

Awesome, thank you so much!

D5d982a898721d3392c85f951d0bf0aa

(2417)

on January 08, 2012
at 01:32 AM

I love that last line, Andy. It took me a long time to get into that groove. Suddenly it's not so scary to try new things,

1096aa84d006fe967128ffbd37e8070e

(1002)

on January 08, 2012
at 01:52 PM

Here here, AndyM. I agree about the Pilates and kettlebell. I teach lots of older women at my Pilates studio, and they really do feel benefits immediately. And I just started adding in a couple of kettlebell exercises and wow! Good stuff.

1
Df7cf48be85c91165f9f39f1fe462e41

on January 08, 2012
at 03:26 AM

My entire family has issues with back strain and "throwing out" their backs. It would definitely be beneficial to do some core strengthening exercises to help prevent back strain in the future. I would think your upcoming Pilates will help with that. You sound like a very healthy woman, kudo's to you!

1
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on January 08, 2012
at 01:09 AM

Your first step may be to learn and practice good posture. If your back went out from walking, which is the exercise frequently prescribed for sore backs, I'd look at posture.

Some simple things to think about before starting your new program:
- When going up stairs or rising from chairs, the lift should be done from the legs, not by pulling with your arms. It's okay to raise your arms for balance or let them hover over the stair rail, but all the work should be done by your legs and butt.
- When bending over to pick up your suitcase, stick your butt way out and keep your back straight. Most people don't do that but you aren't getting away with cheating.
- Never lift anything when your back is bent or twisted; straighten your back and use your legs or arms/shoulders. If you practice this you may feel lots of "new" sensations if you've been using sloppy posture.

Good luck with your new program!

1096aa84d006fe967128ffbd37e8070e

(1002)

on January 08, 2012
at 01:57 PM

And also, I love this suggestion, because it is a lot of work to have good posture, and all subsequent exercising is more efficient and healthier.

1096aa84d006fe967128ffbd37e8070e

(1002)

on January 08, 2012
at 01:56 PM

I want to add that for all of the above suggestions to really work and protect your back, you need to engage your "core" muscles....the simplest way to describe the action is to brace yourself as if someone is going to punch you in the stomach. If you grew up with an older brother, you know what I mean.

0
9f54852ea376e8e416356f547611e052

(2957)

on January 08, 2012
at 12:24 PM

Doesn't really matter what you do in the beginning, as long as you do it consistently, several times a week, safely with proper form, 30 mins to an hour, and give yourself plenty of rest and food to aid recovery.

After three months of successfully sticking with it you'll start to enjoy it since you see improvement in your ability to lift weight / run / swim / whatever, your physique, and likely mood. Then is the time to start looking for what you should really be doing in the long term.

0
Da3d4a6835c0f5256b2ef829b3ba3393

on January 08, 2012
at 12:59 AM

"I recently discovered that I have FULL access FREE of charge to a Spa that has a small workout facility. (Treadmills, bikes, etc) They also offer Zumba classes, water aerobics, etc. There are hottubs, a sauna, and a steamroom to also use."

That's awesome.

I know you're going to get some great advice here, so stay tuned.

My advice is pretty pedestrian: Just do SOMETHING frequently. I don't think you really need much more of a plan than that. It always seems to me that sometimes we want to get into something regimented or perhaps strict when all we really need to do is commit to movement and fun, joyous exercise. Do that five times a week for thirty minutes or more at a time, and what more could you need? Maybe I'm wrong. I know I'm certainly not very inspiring or motivating, but I think the simple commitment to a wide variety of consistent exercise and/or movement is what most of us really need.

At any rate, I'm sure some people will jump in here with some good advice and ideas.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!