It is such a cliche to tackle fitness and exercise during January. 12% of new memberships start then, and 80% of new memberships will quit by May. And here I am, proclaiming that my January challenge for myself is establishing fitness habits.
Why I am Tackling Fitness First
It’s not that I don’t have a lot of other things to tackle. It’s just that the fitness is the most important for my long-term wellbeing.
I am still not back to where I was in strength and stamina from before surgery and radiation. That concerns me. I want to be able to do the things I could do in 2024, like hiking and biking, and possibly even more. I want to be able to lift heavy grocery bags without having to think about which arm to use. I want to counteract sitting for my job, which is causing hip stiffness and lower back pain.
The sooner I start on this, the faster I will see improvement.
No Gym For Me
I will not be signing up for a gym or a membership in the rec center. Past experience has taught me that if I have to drive somewhere to exercise, I am not going to do it. Plus gyms are horribly crowded in January.
Instead I will be using the equipment I have at home. I generally walk outside for cardio, but if the weather is bad, I use a Gazelle glider*. These are both weight-bearing exercises, something my doctor recommends.
I also have a selection of free weights and kettle bells ranging from 1 pound (free weight) to 25 pound kettle bell.
There is also a collection of elastic bands* in different colors. These are similar to the ones in the physical therapist’s office, with different colors having different resistance.
For classes, I use YouTube videos and an app called FitOn, which provides excellent classes, and most of them are free.
The Worksheets
My daughter, who is working as a PT aide, gave me a wonderful set of worksheets for Christmas. There are four sheets of exercises targeting different areas of the body, and a calendar. All of them are laminated, and she gave me a set of stickers that I can use to track each type of exercise I do.
The goal is to do cardio every day and strength exercises at least four times a week.
Cardio
Since it is not always possible to walk outside, there are options for me to do cardio. I can do the glider (mentioned above) or one of five low-energy items if I am struggling for energy (recovery is not linear, as much as I want it to be). If I am in the office, the target is a step count that is able to be hit by walking around every hour.
Strength
The target areas my daughter picked out, along with multiple exercises in each category are:
- Neck/shoulder
- Back
- Arms/chest
- Legs
- Core
- Hips
- Balance
The balance section consists of things that are easy to execute, so that is a default if I really don’t feel like doing a workout.
Why the Worksheets Work
Having the worksheets laminated means they will hold up to being carried around. Having them printed allows me to review them as I plan my day.
I have been working with the worksheets since 12/25, and I can see they are more likely to get used than just an item in a task list or in my bullet journal. Out of sight, out of mind is a governing principle of my life, and having the worksheets laminated and with me means they are not out of sight.
The Reward
If I do cardio every day in January, and at least 4 of the strength workouts per week, I get a reward.
My daughter first suggested going out for breakfast at a place known for its delicious (and unhealthy food) that inevitably leaves me sluggish. I pointed out this was counterproductive.
The reward we settled on is a massage. Since I am a cancer patient, I can’t get a massage from just anyone. My oncologist has said I need to find a therapist with training in oncology massage. My daughter will do the research and set up the appointment when I hit the goal.
In Conclusion
Having thought through the parameters and known barriers to success in fitness habits, I believe that what I have set up is going to work well for me.
Suggestions? Leave a comment or email me.
