Just Suppose, "YARC", Oh AmyBeth, Lisa, Connie Help

[windwalker]

I know this could never happen but humor me here;

Let's just suppose there were people out there who sat at a desk all day, or sat in front of a computer all day. Let's also suppose they had long commutes to work and had family duties waiting when they got home. Now I know that this is unelieveable that someone wouldn't have any time for a regular exercise program. And finally let's suppose after years of this life these people have put on weight and lost their fitness.

Here is my challange to you AmyBeth, Lisa, Connie and anyone else who would like to comment from experience or knowledge.

Design an exercise program for someone who is tied to a desk all day and also make suggestions for eating, what and how often.

I know that there is no one in this situation but let's just suppose that there were and those people might get some ideas from our resident fitness and nutrition brains.

"YARC" Panda:hippie:

[princessrunner]

Okay, so I changed my mind about my first post....:rolleyes1

If we assume that this is a couple who wants to get fit together, my suggestion for exercise would be 15-20 minutes of walking every evenings, kids in tow or during kid practices, etcetera. I would also suggest a routine of stretches during breaks at work consisting of some easy yoga poses such as dragon tail, pushing crane, hold up the heavens and spear thrust and balance. These are great stretches for the tension points, i.e., shoulders, back, chest, hips and thighs.

My nutrition changes would start with water, water everywhere because that is usually a huge issue in incorrect eating. Dehydration comes out in so many forms besides feeling thirsty. Beyond that, I would suggest calculating BMI and cutting 5% of the daily calories. I would defer to Connie on this one though.

As for deferring to AmyBeth, pilates is the BEST way to get a full body workout in when you are crunched for time, IMHO. You can stretch and strengthen all in one shot and do your body tons of good while doing it. ::yes:: :thumbsup2

[windwalker]

Well, Dave, I guess this is going to depend on a few more factors, what are the work hours, how much "extra" time is available (even 30 minutes) and is the person totally sedentary? I know I am such a PIA but it matters if you have 15 minutes, an hour or a couple a day to devote totally to exercise. Besides, we don't want that killer pilates routine for a newbie!! :confused3 :rolleyes1


You have your challange. You have a wealth of knowledge and you are going to become a PT, there is a good chance that this person will be your client.:duck:

Seriously though this is a freeflow thinking exercise, so just share your thoughts. You do have a lot of knowledge and you sit at a computer all day.
So your insight just might be what someone in this situation needs, that is if there was anyone in this situation.

Thanks Lisa.:hug:

"YARC" Panda:hippie:

[princessrunner]

Sorry Dave, after giving it some thought, I changed my post. You caught me though sneaky panda.....:mad: I have a hard time wrapping my head around the "I don't have time" statement. We all have time, we just have to MAKE it and make it work for us. I do sit in front of a computer for 7 hours a day, I get up too early to workout (4 a.m. and working by 5) and I get done in the heat of the day at 12:30 p.m. I have tons of kidlet responsibilities along with everything else that goes along with being an adult (adult-like person anyway) so I really think that you describe the majority of us, not just some fictional character. ::yes::

[ScoJo15]

Just chiming in...

I'm in IT...I sit at a PC all day, every day (except weekends). I work out for about an hour each day (with one day off thru the week). I do pilates 2-3 times a week, run 3 times a week and crosstrain (elliptical, cycling) 3 times a week.

Food? I eat a smoothie for breakfast, try to eat a healthy lunch, have a snack around 3pm and then eat dinner around 7pm. I drink a ton of water while sitting at my desk all day.

Not sure if this helps or is what was being looked for??

Edited to add: I commute around 1-1.5 hours each way each day and take care of a daughter at night and on the weekends. Like Lisa said, everyone has time...you just have to make it a priority.

[AmyBeth68]

Dave,

Most everyone has time to workout, if they look REALLY hard at time spent watching tv, surfing the net, etc. They can usually find 30 to 60 minutes per day to carve out exercise. It might mean that they have to split it up into two half hour or 15 minute sessions 5 days per week. But commitment to getting healthy first and foremost means taking a long hard look at your schedule and realizing how important exercise and good nutrition is to your overall health and quality of life. It almost always requires sacrifices.

The most basic example of a workout routine that I can offer to a newbie is this:

Cardio Exercise (find something you ENJOY doing so it's easier to stick to): 30-60 minutes 3 or 4 times per week. Stay in the fat burn zone, don't go for world records or all-out exhaustion in KBX class...go for steady 65-75% HR for maximum benefit. Try to mix it up if you have that option. Swim, bike, walk, run, aerobics, group cycling, elliptical, etc.

Core/Strength: Two times per week at minimum, preferably 4 times per week. Find a DVD of something you enjoy. Yoga, Pilates, Body Tone, etc ...they will all serve the purpose, via weights or ones own body weight, of building strength and MOST importantly strengthening ones' bones. Weight bearing exercise is critical as we age.

Nutrition/Water: First and foremost...Drink your water. Think 40 oz per 40 minutes of exercise and those additional 8 glasses per day. As for nutrition...keeping it simple....fresh is always best. Make your lunch the night before and bring it with you. Fresh ingredients such as fruits and veggies are nutritious, easy and tasty. Keep portion sizes on the smaller size, eat what you enjoy just stick to the adage "everything in moderation".

[windwalker]

Hey I like it. You guys saw through the sneaky Panda. But, am I wrong, don't we hear that all the time, "I don't have time"?

So if we help those people, realize there is time somewhere we can help them to realize how the rest of us manage who live busy lives.

You guys are so smart, poor Pandas can't put anything over on you.:worship:

YARC Panda:hippie:

[bunnyfoo]

Dave you must be a mind reader because I was sitting here thinking how can I fit in more exercise while I'm at work. And then I was coming here to post, when I see your thread :)

For exercise: I usually spent most of my lunch break doing a quick 2-miler. I work in the downtown area of my city so it's usually not a problem. I'm only slowed down by traffic lights and other pedestrians (Rant: Is it REALLY necessary to have people walk four across a sidewalk??).

When I go home, I usually try to get on the elliptical for about 30 minutes 3 times a week and go for another 2 mile walk after dinner. And Saturday and Sunday I run. I usually managed to squeeze in the Wii Fit for a couple of minutes everyday.

I also see my PT once a week. Honestly, some of the stuff he has me doing, I wouldn't be motivated to do it on my own. I wish I could go and see him more often but I'm limited by my budget :(

I know I could be doing more which is why I'm wondering what else can I do while I'm at my desk? Anything else besides walking? I also think that non-smokers should be allowed to take breaks during the day too. I get funny looks when I say I want to step outside for some fresh air (and it's not because air isn't really that fresh).

[Steffwalks]

Most people don't have a clue how much they eat! Most of it is done without even thinking. I would suggest, in the nutrition end of it, to begin by writing down EVERY single thing they put in their mouths throughout the day. Not count calories, yet. But just get an idea how often they open their mouths and put food in. At a later session, a calorie count can be done on a couple of days to get a sampling of how many calories they ate in an average day.

After that, it would be fairly simple to do a base metabolic rate, and begin to make adjustments in their eating habits a little at a time. I personally think that most people simply become overwhelmed with the number of changes they have to make to have a healthy lifestyle. Changes can be made a few at a time to ease that tension. Plus, they can experience quick weight loss results.

No time to execise? What? Do those of us who DO execise have extra hours in the day? Do we have fewer responsibilities? Or do we MAKE time to exercise and be fit? Yea, you got it. We make the time. Once most people learn to carve out 15 or 20 min each day to exercise, they find they can carve out more minutes pretty easily.

I also like to see most people try out exercises! A library is great place to check out workout videos without having to commit. There are some great websites where you can get a good evaluation of a video before buying. Rent a bike before plunking down the $$ to buy one. Get shoes on and go for a walk or a run with the whole family. Join the Y and try out different classes. Take dancing lessons, swimming lessons, scuba lessons! Take a family martial arts class! Go hiking. There are lots of things to try! Families can get fit together.

By the way, one of the BIGGEST stumbling blocks to good diet and exercise I hear other women make is, "I have to keep junk food in my house for my "whatever age" child/ren, so I can't lose weightl" :furious:

[windwalker]

Gee Connie you sound like you know what you are talking about on the subject of nutrition. You sound like you have heard all the excuses to.

In my experience the bad thing is people start believing their excuses. Like saying it enouth makes it true.

YARC Panda:hippie:

[bubba73]

I know I may not be a licensed physical trainer, a trained yoga instructor or even have any knowledge about pilates but I do think one thing was missed in Panda Dave's original statement. What kind of advice can we give those people that say they don't have any time? What about exercises you can do at your desk, in your cubicle? You can do leg exercises, breathing exercises to help your abs, tricep dips, maybe even take a 5 minute break and instead of going outside for a smoke break do some push-ups. There are a hundred different exercises that you can do without ever leaving your office. I work in retail, yet a lot of my time is at a desk on a computer but I will take time out to do something to get my heart rate up while there. Sometimes I will just bounce around trying to loosen the joints. Sometimes I will take a brisk walk to the back to get supplies for my department but I am doing it in a fashion that is good cardiovascular exercise. Yes, the largest demon we all have to face is the desire to put in the work and effort but we can do this at the jobsite, if neccesary. JMO

[windwalker]

I know I may not be a licensed physical trainer, a trained yoga instructor or even have any knowledge about pilates but I do think one thing was missed in Panda Dave's original statement. What kind of advice can we give those people that say they don't have any time? What about exercises you can do at your desk, in your cubicle? You can do leg exercises, breathing exercises to help your abs, tricep dips, maybe even take a 5 minute break and instead of going outside for a smoke break do some push-ups. There are a hundred different exercises that you can do without ever leaving your office. I work in retail, yet a lot of my time is at a desk on a computer but I will take time out to do something to get my heart rate up while there. Sometimes I will just bounce around trying to loosen the joints. Sometimes I will take a brisk walk to the back to get supplies for my department but I am doing it in a fashion that is good cardiovascular exercise. Yes, the largest demon we all have to face is the desire to put in the work and effort but we can do this at the jobsite, if neccesary. JMO


Give that man a prize. I've been waiting for someone to bring that out. I do the same thing, I'm continually doing ab exercises and such even while I'm talking with patients.

YARC Panda:hippie:

[bubba73]

Give that man a prize. I've been waiting for someone to bring that out. I do the same thing, I'm continually doing ab exercises and such even while I'm talking with patients.

YARC Panda:hippie:

To think, I was actually logging back on to change this post because I was afraid that it may have come across as rudeor out-of-line. Thank you Panda for the reaffirmation for which it was intended.

Happy Bubba

[SamSam]

I know I may not be a licensed physical trainer, a trained yoga instructor or even have any knowledge about pilates but I do think one thing was missed in Panda Dave's original statement. What kind of advice can we give those people that say they don't have any time? What about exercises you can do at your desk, in your cubicle? You can do leg exercises, breathing exercises to help your abs, tricep dips, maybe even take a 5 minute break and instead of going outside for a smoke break do some push-ups. There are a hundred different exercises that you can do without ever leaving your office. I work in retail, yet a lot of my time is at a desk on a computer but I will take time out to do something to get my heart rate up while there. Sometimes I will just bounce around trying to loosen the joints. Sometimes I will take a brisk walk to the back to get supplies for my department but I am doing it in a fashion that is good cardiovascular exercise. Yes, the largest demon we all have to face is the desire to put in the work and effort but we can do this at the jobsite, if neccesary. JMO

So true! You can also park as far away as possible, take the stairs instead of the elevator, and there is also equipment that fits under a desk (bike pedaling) to help burn those calories.

[windwalker]

To think, I was actually logging back on to change this post because I was afraid that it may have come across as rudeor out-of-line. Thank you Panda for the reaffirmation for which it was intended.

Happy Bubba

I try to add exercise to my day in every way I can. I changed jobs when I turned 50 to give me more "me time". Since than I've used the mornings to get my miles/steps/activity in. Every day has something. Even doing house work can be turned into a workout.

YARC Panda:hippie:

[princessrunner]

Wow such great answers on this thread. I WISH I had given mine more thought!!

I think that we are all this hypothetical person in many different forms, we all just have chosen to make exercise part of our lives. I believe that this imaginary person has to make the first step and that is committing to themselves. That is where it all starts. Walking, running, wogging, pilates, yoga etcetera what every you can fit into your day and enjoy. Even a casual bike ride with your kids or playing in the park and not sitting on the bench, it all counts and it all moves you in the right direction. ::yes::

I concur with everyone else here that "I don't have time", "I keep junk food in the house for the kids" and all the other excuses that have been laid down are just that, excuses. You have to want it every day and that is why we are here...we want it!!! :thumbsup2

[windwalker]

Wow such great answers on this thread. I WISH I had given mine more thought!!

I think that we are all this hypothetical person in many different forms, we all just have chosen to make exercise part of our lives. I believe that this imaginary person has to make the first step and that is committing to themselves. That is where it all starts. Walking, running, wogging, pilates, yoga etcetera what every you can fit into your day and enjoy. Even a casual bike ride with your kids or playing in the park and not sitting on the bench, it all counts and it all moves you in the right direction. ::yes::

I concur with everyone else here that "I don't have time", "I keep junk food in the house for the kids" and all the other excuses that have been laid down are just that, excuses. You have to want it every day and that is why we are here...we want it!!! :thumbsup2


You had great answers Lisa. You even brought out another good point that the "Imaginary Person" is all of us. In the modern world we find that there is truely not enouth time to do everything. There isn't, so you have to put a priority on what gets done and what doesn't.

For me work, eat, sleep, clean house, do yard work and repeat isn't a life that makes me happy. When Erica and I are training for the marathon and our Fall miles get around 30 to 40 a week, the yard work and the house work sometimes doesn't get done as often as it's needed.

YARC Panda:hippie:

[Villains_Rock]

I am that person. I drive an hour plus each way to work and sit in a cubicle while I'm here. When I get home I cook dinner and do dishes...I do not have time for excercise. I don't have time...I MAKE TIME. It's very difficult, but I have made the commitment to myself to eat healthy (which requires me cooking most of the time) and to give up that hour in front of the TV to run. Yes..I'd much rather cuddle up with my DBF or my puppies, but I know if I gain weight and become unhealthy that I will not by happy and the long term results are much better than the satisfaction of the moment. I do want to add that I am a firm believer in treating myself when I can. I might be good for weeks and weeks...but that Disney trip is right around the corner. I will eat that Doh Bar, and the Maple Creme Brulee...and anything else I want. Because it's vacation...it's a treat. I also have a "free day" once a week...I don't go all out an binge, but I do eat pasta or pizza or maybe even go to a Chinese Buffet. Don't know if it works for everyone...but it works for me!! :thumbsup2

[Cruella de mom]

Make your lunch the night before and bring it with you. Fresh ingredients such as fruits and veggies are nutritious, easy and tasty. Keep portion sizes on the smaller size, eat what you enjoy just stick to the adage "everything in moderation".

I concur with everyone else here that "I don't have time", "I keep junk food in the house for the kids" and all the other excuses that have been laid down are just that, excuses. You have to want it every day and that is why we are here...we want it!!! :thumbsup2

These are both HUGE. Making your lunch means you have an extra 20 minutes in your day that you are not out buying greasy calorie laden fast food.

And here is my answer to people who keep junk in the house for the kids - "WHAT? Are you trying to give them bad habits? They don't need that junk any more than you do!"
My kids eat carrots and celery for snacks. So do their friends when they come to my house. I have never had a single kid come to my house and go hungry and yet all I serve is whole fruits and vegtables. They all eat it. Then mom comes to pick them up and she is amazed because Johnny and/or Susie "never eats carrots at home." Look, if I am given a choice between a lays potato chip and a carrot I will pick the chip every time. Thats why I don't give myself or my kids that choice.

By the way, one of my big sisters lost 4 pounds after someone accidently knocked the candy dish off her desk at work. She decided not to buy a replacement.

[windwalker]

I am that person. I drive an hour plus each way to work and sit in a cubicle while I'm here. When I get home I cook dinner and do dishes...I do not have time for excercise. I don't have time...I MAKE TIME. It's very difficult, but I have made the commitment to myself to eat healthy (which requires me cooking most of the time) and to give up that hour in front of the TV to run. Yes..I'd much rather cuddle up with my DBF or my puppies, but I know if I gain weight and become unhealthy that I will not by happy and the long term results are much better than the satisfaction of the moment. I do want to add that I am a firm believer in treating myself when I can. I might be good for weeks and weeks...but that Disney trip is right around the corner. I will eat that Doh Bar, and the Maple Creme Brulee...and anything else I want. Because it's vacation...it's a treat. I also have a "free day" once a week...I don't go all out an binge, but I do eat pasta or pizza or maybe even go to a Chinese Buffet. Don't know if it works for everyone...but it works for me!! :thumbsup2


Eva, good for you. Thank you for sharing. You are surely a role model for a lot of us.:worship:

YARC Panda:hippie:

[windwalker]

Cruella, that is wonderfull, I appauld you for having the strength to practice what you preach. I was one of those who kept the crap in the house for the child. Yes everything you said is true, I'm guily and I regret it. That is one of the things I would change if I had to do it over again.

I'm from that generation that believed the Betty Crocker jingle, "Nothing says lovein like something from the Oven". Or was that Pillberry, I really don't remember. I'm also from the generation of fellows who took home boxes of chocolates for their princess and expected them not to put on weight.

I'm also from the generation who would smoke the same brand of cigarettes as their favorite sports or movie hero.

YARC Panda :hippie:

[amykab]

This is a really good post!

For me lately, I have just been trying to really focus on getting extra steps in whenever I can. At work and when we go out grocery shopping, or to target, the mall whatever, I park in the spots further from entrance. That might sound kind of lame, but I figure over a week's time it probably adds up to a mile or two. It also decreases the chances of me getting door dings on my brand new mommy-mobile!

We try to schedule at least one walk a week somewhere with DD for a few miles. I love doing this because I am getting in my exercise and quality time with DH and DD.

[postesf]

I am that person too! DH and I drive and hour to work and an hour home, twice a week on week nights we have religious meeting commitments and usually at least one other evening there is a doct appt, chiro appt... you get the idea. I am so not a morning person, but I am trying really hard to be to get in get in C25K program. I enjoy classes at the gym, but I am always rushed to get there after work, but before a meeting.

When I was training for my first 5K and my latest 15K I felt like a Nike Commercial...Just Do It! Seems for me, I just have to get that mind frame...to Just Do It. Don't think about it. Do It. I can easily talk myself out of it, put it off till later and then later never comes. What does Yoda say? "Do or do not...There is no Try."

I have really enjoyed reading this thread. I loved the idea about the stationary bike pedals under the desk! :thumbsup2 I may just have to look into that. I've also decided that I will calendar 15 min in the AM and again mid-afternoon to find a conference and do some stretching.

Great suggestions everyone!!! ::yes::

Stacie

[windwalker]

Does anyone have a link to those under desk pedal things? That would be great for someone like Lisa who works at home. She can sit at the key board and get a good cardio at the same time.

I keep one of those hand squeezy thingys at work to use in the evenings, a lot of time no one is in the store and it keeps the boredum down as well as giving me a forearm workout.

I was reading Running for busy people yesterday by a famous lady runner from Norway. She was a teacher with an hour comute each way and still trained for the Olympics and held several world records. Grete Waitz also won the New York marathon 10 times.

In her book she talks about how the European's have sports clubs, like going to the gym but much bigger and lots of team sports offered. They are like social clubs that keep you fit and children start going young and continue as adults.

YARC Panda:hippie:

[princessrunner]

Dave, the pedal thing would not work for me, unfortunately. I do medical transcription and I have a foot pedal under my desk linked to the computer that keeps the voice coming in. I get lots of foot pumps in though and I do switch feet....does that count?????:confused3

[postesf]

Here's a few links to one of the under-the-desk type of stationary bikes...

http://www.amazon.com/Stamina-15-0120-InStride-Cycle-XL/dp/B000PEM63K/ref=pd_bbs_8?ie=UTF8&s=sporting-goods&qid=1214404103&sr=8-8

http://www.amazon.com/DayBreak-Fitness-Mini-Stationary-Bike/dp/B000C1X504/ref=pd_sbs_sg_2

http://www.walmart.com/catalog/product.do?product_id=7680165

[ScoJo15]

I see it this way...

We eat each day...we take a shower each day...we sleep each day...those are all priorities for us.

If you make exercise a priority, then you'll find plenty of time to get your workouts in.

Let's face it, pedals under a desk is not productive. We don't find ways to install showers or beds in our workspaces, why would we install exercise equipment?

I agree with what Stacie said...either do it or not. Don't make excuses as to why you can't get the workouts in..heck the time spent making excuses could have been used as workout time.

I'd challenge each of us to take a couple of days and honestly write down what you do for every hour that you are awake. Take anytime that says "surfed internet...lounged on couch...watched tv..." and imagine if it said "did elliptical...did yoga...ran 3 miles" instead.

Sorry if this was a harsh post, but make the workouts a priority and they will become so....sometimes it's just that simple :)

[ksoehrlein]

And here is my answer to people who keep junk in the house for the kids - "WHAT? Are you trying to give them bad habits? They don't need that junk any more than you do!"
I love this. When our kids were younger, we were able to convince them that dried apricots were candy. Those days are long since passed, unfortunately! I think a lot of parents are like my DH. They buy the junk "for the kids" but they are really the ones craving it and the ones who will consume the lion's share.

I think a big factor in getting people to start making healthy choices is finding an activity that they consider fun rather than a difficult, tiring chore. (Don't you think there's something off-putting about the term "working out"?) Look at all the people who are doing Wii Fit now who were completely sedentary before they found a way to have fun while exercising. They're using their "play time" to do something active. How great is that? I just hope they continue to do it once the novelty wears off.

Also, having a goal beyond "just" general health and fitness can be a great motivator. DH and I were the "hypothetical" people you describe in the OP. We didn't even consider a formal exercise program until we suddenly became enamored of the idea of running RftT this year. We're now in Week 8 of Couch to 5K, and have been been motivated to make (not find) the time for our workouts now that our eyes are on the prize.

Off-topic, but... Panda, can you please explain what "YARC" stands for? I've read loads of your posts since I joined the WISH team a few months back, but I still can't figure it out!

[dsnyfan21]

I believe YARC stand for "you ain't right club", but I'll let Panda answer for sure. People will find the time to do their exercies or activities if they want to. It just takes doing it. Like someone else said, people are now doing Wii Fit and before that they didn't somehow have the "time" to do something active. Wow, how did that time magically appear, because it was something they REALLY wanted to do!!
I also think some people have this image of "working out" as like joining a gym and all of that when it could just be getting out there around your neighborhood and walking or riding your bike or swimming in the pool, but just on a more consistent basis. When those things don't require a whole lot of equipment or a special gym workout outfit. Sometimes doing something active may require someone to get up a bit earlier or something like that and people feel that that is their time and don't want to give that up. Some of those excuses are things I used to do, but when I finally made a decision after foot surgery to just get outside and not take waking in my niehgborhood checking out nauture for granted things changed for me.

[Steffwalks]

I'm not the Panda and have never played on on TV, but I did stay in a Holiday Inn once. YARC = You ain't right, club.

You know like when you tell people you are going to WDW and run a race....then they say, "You ain't right"! "Are you crazy?" "What are you thinking?" ect. Welcome to the club.:goodvibes

[ksoehrlein]

Glad to be here with everyone else who "ain't right." Living in one of the top 5 states for obesity and diabetes (or I guess that should be "bottom 5"), I really feel like the odd one out in my quest to lead a healthier lifestyle. I'm so glad the WISH board is here so I don't feel like I'm the only one out there!

[funwalker]

You guys are tough!

Some of us are not around others that encourage us to be all that we can be.

And then some of us need to learn to say no to others that put demands on what little free time we have.

I would say; Been There...I truly do understand that you have a full schedule and are tired after a long day, the drive home, getting dinner, and cleaning up...

But you do realize if you do not take care of yourself you will not be able to keep this up?

Would it be okay if we talked about your schedule and maybe I could make a few suggestions that would help you. And for goodness sakes Please do not feel like you have to change everything at once - little changes will make a big difference.