Physical Activity/Exercise

“You can’t outrun a bad diet..”

WHAT I DID: Prior to losing the weight, I was a frequent dog walker (the dog is overweight too!). I lost the majority of my weight between September of 2019 and March of 2020 so much of my walking was outdoor during the winter months. I was walking 2-3 miles (35-50 minutes) 4 or 5 times a week all through that winter. I suggest you start with a 30-40 minute walk – outside – every day. I know it’s cold, wear a jacket, get a good hat and gloves, watch the weather – once you get moving you’ll warm up – just keep moving! If walking around your neighborhood is not an option, try to find a close local park, rail trail, school track, etc.

Indoor Walks:

When the winter weather conditions are beyond your comfort or safety, consider INDOOR WALKS right in your home. You can actually walk/march/jog IN PLACE (if you prefer) and knock off a mile about every 15-20 minutes. It helps if you use a Fitbit, Apple watch or other fitness tracker but even without one use a phone app like MapMyWalk or just put the time in at 17 minutes per mile. I have an upstairs “loop” pattern, a couple downstairs patterns – work in the stairs frequently for a transition – or just go up and down the stairs several times for extra cardio – add a pair or 3lb dumbbells – then 5lb – introduce hammer curls during your indoor walk – transition to reverse walking (not on the steps LOL) – side steps – maybe a few squats – pick up the pace. You can get one heck of a workout – on your home – with no special equipment – if you are intentional with your efforts and dedicated (actually creative) enough to make it happen. It may feel a little strange, you will look a little strange, the dog will think you’re strange! I went through a stage where I was doing 1-2 miles (about 20-35 minutes) indoor about 6:30am in addition to my afternoon dog walks. There are SEVERAL YouTube videos concentrating on indoor walk, march, jog, 5K sessions. (some of the instructors are pretty annoying – turn down the volume and replace with your favorite music) I mentioned to a buddy once that I had “worked out to a YouTube video”. He asked if I prefer “Richard Simmons, Sweatin’ to the Oldies”…we had a good laugh but you know something – THAT’S EXACTLY THE STUFF YOU NEED TO DO! JUST MOVE!

Mall Walking – I’ll admit, I’m a mall walker. NO, I’ve never gone to the mall just TO walk but if I’m there with the family – and they are shopping – I’m generally out in the mall doing laps. Again, at a decent pace you can log 1 mile in 15-17 minutes – better than sitting on the bench!

Other benefits of regular exercise:

– Improved mood

– Reduce anxiety & depression

– Builds muscle and bone density

– Increase energy levels

– Improve skin

– Reduce risk of chronic disease (Type2 diabetes)

– Improved relaxion and sleep quality

– Helps with weight loss by increasing metabolism (which will slow during a calorie reduction)

– ACCOMPISHMENT!

Some studies have even shown that exercise can also help control chronic pain associated with various health conditions, including low back pain, fibromyalgia, and chronic soft tissue shoulder disorder.

Additional options:

If you belong to a gym, fantastic! If not, there are plenty of other free workouts available on YouTube. I like the “Juice and Toya” HIIT workouts – or just go to YouTube and search “HIIT” or “Full Body Cardio” – find a couple fun routines that you like – then mix them into your rotation with the walks. Regardless, plan to “move” somehow 30-45 minutes a day.

Exercise will not MAKE you lose the weight, rather think of exercise as good hygiene…like showering and brushing your teeth…it’s just something you need to do to keep your body maintained and at it’s best!

A Calorie Burn Science Lesson (Made Easy)

If you’ve ever heard the term “You can’t outrun a bad diet”, this will explain why.

The amount of calories we burn in a day (Calories Out) or Total Daily Energy Expenditure (TDEE) is the sum of your Basal metabolic rate + Thermogenic effect of food + Non exercise activity thermogenesis + EXERCISE ending at about 5% of your daily calorie burn.

Your basal metabolic rate is the body’s calorie burn at “rest”. It is responsible for the majority (@60%) of your TDEE and includes basic metabolic “housekeeping” such as respiration, maintaining body temperature, pumping the heart and maintaining vital organs.

The thermogenic effect of food accounts for about 10% of your daily TDEE and is defined as the energy used in the consumption, digestion, and absorption of food.

The remaining 30% is your daily “Activity” split into 2 categories – Non exercise activity (walking, housekeeping, kids activities, yard work) which make up about 25% leaving your daily 2-mile walk coming in last place at about 5% of the daily TDEE.

All of the above will vary due to age, weight, height, genetics, but makes the point that diet is primary to weight loss.

Finally, small habits will make a big difference – the 1% rule (excerpt below taken from “Atomic Habits” by James Clear)

“Too often, we convince ourselves that massive success requires massive action. Whether it’s losing weight….or achieving any other goal, we put pressure on ourselves to make some EARTH SHATTERING improvement that everyone will talk about.”

“Meanwhile, improving by 1% isn’t particularly notable – sometimes isn’t even noticeable – but can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. Here’s how the math works out. If you can get 1% better each day for 1 year, you’ll end up THIRTY-SEVEN TIMES better by the time you’re done. Conversely, if you get 1% WORSE each day for one year, you’ll decline nearly down to zero.”

“Habits are the compound interest of self-improvement. They seem to make little impact on any given day, and yet the impact they deliver over months and years can be enormous. Looking back, the VALUE of good habits and the COST of bad ones becomes strikingly apparent.”

Make a commitment to yourself in 2022 to incorporate improved eating and activity habits.

Once you make some progress here, inspire others to do the same!