Going To The Gym

[Angelina]

I've been going for the past 6 weeks and it's been a bit hard at first but I'm slowly starting to like it. I recently had issues with walking due to arthritis in both knees (which came out of nowhere but not really) so could only walk about a block without actually stopping. This kind of creeped up on me... from someone who walked to my nightshift job for the past 10 years without any issues - 8 months later...and I am now basically walking on a treadmill to get some of that lost strength back. I'll update my progress as I go along.

 

[O'Darby]

Good for you! As a former long-distance runner and now more of a long-distance walker, I can tell you that studies show that the biggest health benefits are not between marathon runners and those who walk "only" a couple of miles but between those who do SOMETHING and those who DO NOTHING. So you are already making great strides (is that a pun? )!

I've always taken seriously the biblical saying that our bodies are temples of the Holy Spirit. There is also a saying that dates back to ancient Greece: "First, be a good animal." I don't think spiritual fitness, mental fitness and physical fitness are unrelated by any means.

 

[APAK]

I've been going for the past 6 weeks and it's been a bit hard at first but I'm slowly starting to like it. I recently had issues with walking due to arthritis in both knees (which came out of nowhere) so could only walk about a block without actually stopping. This kind of creeped up on me... from someone who walked to my nightshift job for the past 10 years without any issues - 8 months later...and I am now basically walking on a treadmill to get some of that lost strength back. I'll update my progress as I go along.

I don't know your age and your physical lifestyle. I have come to know though that age and working for a living, on your feet, lifting things beyond your size at times, can take its toll, especially on small-boned women. My wife is an example of it.

Suddenly, when she hit 65 years old, out of nowhere, her hidden arthritic came alive, and with each leg developing meniscus tears that required surgery. So 5 years later she has sever osteoarthritis in both her knees, both her ankles and feet areas and both her hands into her wrists. Basically, someone who was fit as a fiddle before, and is now handicapped and requires a walker 80 percent of the time.

I hope and pray you do not succumb to this condition in the future.

 

[Angelina]

Thanks for your encouragement @O'Darby and @APAK. Making a decision towards better health outcomes has been a good investment in the long term as God has said: "He has not finished with me yet." I have a fair way toward reaching 65 but had to leave my previous working position at the hospital, resthome and dementia unit due to being concerned about my ability to do my job in a safe and timely manner. My doctor has said I have osteo in both knees, lower back and type 2 diabetes.

The diabetes causes my feet to swell along with the arthritis. Many years on my feet (as you say @APAK) along with heavy lifting, 10 years of nightshift and not taking proper care of myself has made an impact. I personally think it's to do with genetics. My mum didn't really have these issues but my Dad (whom I had not been raised with) had. So basically, I am now early retired.

When I first started going to the gym (6 weeks ago) I could only walk a block (264 feet, aided with a walking stick). After 3 days at the gym, I could walk 2ks (apx1.2miles) unaided. Surprising!!! but not when you are a child of God who has work to do.

I am also lifting weights (not heavy weights) doing leg extentions and lateral arm pulls. I have tried the leg presses but it is too early for me to put any weights on that machine at this stage.

 

[APAK]

Thanks for your encouragement @O'Darby and @APAK. Making a decision towards better health outcomes has been a good investment in the long term as God has said: "He has not finished with me yet." I have a fair way toward reaching 65 but had to leave my previous working position at the hospital, resthome and dementia unit due to being concerned about my ability to do my job in a safe and timely manner. My doctor has said I have osteo in both knees, lower back and type 2 diabetes.

The diabetes causes my feet to swell along with the arthritis. Many years on my feet (as you say @APAK) along with heavy lifting, 10 years of nightshift and not taking proper care of myself has made an impact. I personally think it's to do with genetics. My mum didn't really have these issues but my Dad (whom I had not been raised with) had. So basically, I am now early retired.

When I first started to going to the gym (6 weeks ago) I could only walk a block (264 feet, aided with a walking stick). After 3 days at the gym, I could walk 2ks (apx1.2miles) unaided. Surprising!!! but not when you are a child of God who has work to do.

I am also lifting weights (not heavy weights) doing leg extentions and lateral arm pulls. I have tried the leg presses but it is too early for me to put any weights on that machine at this stage.

I would stick with the light weights and gym circuits routines. Actually a moderate long term exercise plan I've observed seems to help others, in the same boat. If you have osteo, then exercise is better than not, if you can, and when you can, as long as you can...seen a bit and have spoken to folks that have experienced the same as you, and in the same type of work.

Bless you as you journey onto into your 'rusting years..it will come quickly, that I thought were meant to be all golden....right!

 

[Angelina]

1 Timothy 4:8 says: For physical training is of some value, but godliness (spiritual training) is of value in everything and in every way, since it holds promise for the present life and for the life to come.

With the above verse in mind, when I wake up in the morning, I have a conversation with the Holy team, do some exercises, then read my bible before breakfast. The rest of the day, God directs. Today is Sunday so - not a gym day. The rest of the days (except Wed)
I'm at the gym for at least 1 1/2 - 2 hours.

It's good to have a routine. Now I need to have an eating plan. Any ideas??

 

[APAK]

1 Timothy 4:8 says: For physical training is of some value, but godliness (spiritual training) is of value in everything and in every way, since it holds promise for the present life and for the life to come.

With the above verse in mind, when I wake up in the morning, I have a conversation with the Holy team, do some exercises, then read my bible before breakfast. The rest of the day, God directs. Today is Sunday so - not a gym day. The rest of the days (except Wed)
I'm at the gym for at least 1 1/2 - 2 hours.

It's good to have a routine. Now I need to have an eating plan. Any ideas??

Wow, an eating plan...well for me, today, I have cut my type of diet to the basics and try to avoid too much bread and carbs in general. And I eat dinner earlier, hours earlier and have trained myself not to get an evening calorie-ridden snack. I have been doing this for many years now. I generally stick to a 3 meal per day regiment. Breakfast is my main nutritious meal with less sugar cereals, with berries and a banana. Once or twice a week a breakfast, comprising of a couple of eggs, peppers and onions with toast. I also do yoghurt and berries and with a slice of my wife's homemade raison cinnamon bread.

I eat generally a sandwich for lunch with lettuce cumbers and tomato...chips/crisps with it at times.

The real protein time is dinner and it can vary. Some times processed TV microwave dinners, not too many though. And then salmon, baked potato and say greens or some other vege. Or I go to a fish and c hip place....and with loads of vinegar...I like fish and shell food in general.

Toheroas in NZ were my favorite shell food when I was kid. Ate many, and you could pick them from under the sand, a couple of potato sacks full at a time, before all the restrictions....

Dessert, can vary wildly....Ice cream in a cone. Apple, cherry, strawberry pie. Chocolate, biscuits/cookies- fig newtons. I do like them and I need to watch how many I eat at one sitting.

Now saying all this, I need to walk 45 mins every morning outside the house, down, level and up circuit for weigh control. And since my last birthday, when I again acquired some sciatic pain down my left leg, I do mainly core, stomach exercises for about 20-25 mins a day.

That's it in a nutshell.

 

[Angelina]

A Little bit of a back story: 5 years ago I was diagnosed a pre-diabetic and a diabetes specialist wanted to put me on an injectable drug or alternatively, oral medication. This was due to blood test findings (“HbA1c” which is a clinical measure that gives a good indication of diabetes health’ in terms of blood glucose levels over a number of weeks or months)

Back then, decided not to go on any of these alternative routes as I believed it was more about healthy eating and exercise rather than taking medication. The specialist gave me 3 months to improve. This was achieved and my diabetes (type 2) was reversed in 3 months.

Today, I am looking at a similar road. This time I am using an oral medication for type 2 diabetes and Trulicity which is used to improve blood sugar control and reduce the risk of major adverse cardiovascular events in patients with or without existing cardiovascular disease.

After being on these two medications for 2 months, I had a HbA1c test which showed that I am back in the normal zones. (although my cholestrol levels are x2 over the norm). I've never had high cholestrol levels and now I do.

My plan is to come off all medication but for now, it is appropriate....

So for now, I am on a journey to be a more healthier me, both spiritually and physically. Thank you Jesus!

 

[APAK]

A Little bit of a back story: 5 years ago I was diagnosed pre-diabetic and a diabetes specialist wanted to put me on an injectable drug or alternatively, oral medication. This was due to blood test findings (“HbA1c” which is a clinical measure that gives a good indication of diabetes health’ in terms of blood glucose levels over a number of weeks or months)

Back then, decided not to go on any of these alternatives route as I believed it was more about healthy eating and exercise rather than taking medication. The specialist gave me 3 months to improve. This was achieved and my diabetes (type 2) was reversed in 3 months.

Today, I am looking at a similar road. This time I am using an oral medication for type 2 diabetes and Trulicity which is used to improve blood sugar control and reduce the risk of major adverse cardiovascular events in patients with or without existing cardiovascular disease.

After being on these two medications for 2 months, I had a HbA1c test which showed that I am back in the normal zones. My plan is to come off all medication but for now, it is appropriate....

So for now, I am on a journey to be a more healthier me, both spiritually and physically. Thank you Jesus!

Amen to that...they advertise that Trulicity on TV over here...

 

[Angelina]

Amen to that...they advertise that Trulicity on TV over here...

It's not actually a diabetes drug but it does do wonders in losing weight and getting those blood sugar levels down by causing your stomach to process and move food more slowly than usual. This reduces how much sugar is released from the food into your bloodstream at one time.

It also blocks a hormone called glucagon. Glucagon normally tells your liver to break down stored sugar (called glycogen) and release it into your bloodstream. By blocking the action of glucagon, Trulicity helps to further reduce your blood sugar levels. And by lowering your blood sugar levels, the drug also helps reduce your risk of cardiovascular problems.

There are some side affects and it is expensive but I am glad I was able to get this free through a national diabetes group. Thank you Jesus!

 

[APAK]

It's not actually a diabetes drug but it does do wonders in losing weight and getting those blood sugar levels down by causing your stomach to process and move food more slowly than usual. This reduces how much sugar is released from the food into your bloodstream at one time.

It also blocks a hormone called glucagon. Glucagon normally tells your liver to break down stored sugar (called glycogen) and release it into your bloodstream. By blocking the action of glucagon, Trulicity helps to further reduce your blood sugar levels. And by lowering your blood sugar levels, the drug also helps reduce your risk of cardiovascular problems.

There are some side affects and it is expensive but I am glad I was able to get this free through a national diabetes group. Thank you Jesus!

Get I believe if you cannot get any discount, this drug is expensive.
I just pulled up a site on it...

How much should I expect to pay for Trulicity® ?​

Prescription drug prices can be confusing. Two people may pay different prices for the same drug, depending on their insurance situation.

• The list price1 of Trulicity is $977.42 per month, but the amount you pay will largely depend on your insurance plan.

It is VERY expensive indeed. You are blessed

 

[Angelina]

Back at it. I have been consistent at the gym (5 days per week) but some days, parts of my body are hurting so I don't gothat day.
I am having lunch at the moment. Spinach. tomato, egg and tuna in oil -salad. It's nic and I'm still full from breakfast
.
I have done some stretching exercises ready for a family member to pick me up as we both go together. Before that happens, I have time to read my bible and then I'll do some pre- stretches and be ready for some more lateral pulls, leg extentions, light weights and the treadmill. I've also included some glute bridges with a 6kg dumbell and other exercises using resistence bands and other exercises which I don't know what they are called...Normally It takes around 1-2 1/2 hours out of my time.
Have a good one! Oooh btw: I have lost about 6kgs or close to a stone for the older folks

 

[Angelina]

For Breakfast this morning, I had 1/2c ww cereal, 1/2 c milk, 2x toasts with avocados. I'm going to write down all the food I eat for the 3 meals so I can keep tab and perhaps cut down on some things that are really unnecessary.

BBlessed!

 

[APAK]

Back at it. I have been consistent at the gym (5 days per week) but some days, parts of my body are hurting so I don't gothat day.
I am having lunch at the moment. Spinach. tomato, egg and tuna in oil -salad. It's nic and I'm still full from breakfast
.View attachment 42662
I have done some stretching exercises ready for a family member to pick me up as we both go together. Before that happens, I have time to read my bible and then I'll do some pre- stretches and be ready for some more lateral pulls, leg extentions, light weights and the treadmill. I've also included some glute bridges with a 6kg dumbell and other exercises using resistence bands and other exercises which I don't know what they are called...Normally It takes around 1-2 1/2 hours out of my time.
Have a good one! Oooh btw: I have lost about 6kgs or close to a stone for the older folks

Looks good and nutritious. I need to get back with the lunch salads again, and to watch the type of dressing that is not too high in calories.

Since I had another bout of Sciatica in one leg a years ago, and I'm now clear of it since September last, I began, with PT advice, to perform core exercises. I eventually developed a home training program. 25 circuits of about 20-25 mins each, of an even share of mat, standing, bands, stability ball and cardio exercises, and every other day one circuit of PT recommended exercises every other day. Been at it now for about 6 month and I feel better and more lively. A little more spring in my step.

Now the added trick for me is to not overdo it as age can be a limiting and negative factor that can try the joints especially for the knees. It's a question of balance.

 

[Angelina]

Okay so I could not fall asleep last night so I was up at 3.40am? Any way, I did some exercises - mostly stretches and then did a bible reading of Genesis, Psalms and Philippians and other daily stuff. I wasn't actually hungry this morning so I skipped breakfast and just finished lunch (12.20). Nothing fancy, just some avoc and hard boiled eggs on dry toast. I will try to take some pics of the gym equpment i'm using but wont be there till later on in the day.

I think I might create a blog and paste it here so that the sub-form is not competing with other topics. Also noted that @RLT63 has started a thread called "Getting Back In Shape" in the general discussion forum. He appears to have been a gym guy at one time and has some high numers with those leg presses and dumb bell curls. I don't know what the other things he has done are but I can attest to the bands he uses. Big number there!

Have a good one!