My Body is Complaining

Back on track yesterday. Got my little walk up to the preschool in during the afternoon, and then forced myself to go out on the treadmill last night.

I’ve noticed that my heart rate isn’t going up much with my walking on the treadmill at the speed I’m doing, but my shins and knees start to hurt if I increase the speed. And I don’t want to damage myself and not be able to do any of it, so I’m staying at the slower speed. But then the heart rate is not increasing, so is it doing any good for weight loss? It is barely going in to “Fat Burn” heart rate, let alone “Cardio” heart rate – which three weeks ago it was going into.

By the time I finished my walk on the treadmill last night, my knee was killing me. I started poking at the ass/hip/glute/thigh area on that leg, and the pain in the muscle was bad, so I think the knee pain might be coming from there.  I know the physio’s have always said that my muscles are very tight. It was so sore coming in, I could barely lift that leg up. I did a bit of my physio exercises when I came in, and some stretching and some pressure pointing with a tennis ball too, and it eased up a bit.

I woke up this morning very stiff and sore, but hoping that it is going to get better. I walked up the preschool again this afternoon, and was a little early so passed it and added a little bit to the walk (it’s a beautiful bright fresh day out there so it was lovely!), but my knee started hurting me again to put pressure on it. I’m very worried about my body and trying to do this exercise and weight loss the right way, and strengthen my body and not end up hurting myself and being out of action.

The difference exercise makes!

I was having a particularly sluggish day yesterday. I couldn’t find the energy, or the motivation, to do anything. And I didn’t even want to.

But in early evening, after having done very little steps compared to most days, my husband said that I had better go out on to the treadmill and get some steps in – for my leg. So out I went.

I stuck on my headphones and listened to my music, and walked. And the first ten minutes was ok, but by the next ten minutes I was full of energy and increased the speed a bit. I did an extra long walk (as in 40mins instead of 20mins!) as I wasn’t planning on doing any other walking.

And when I came in, I was full of energy and motivation and was able to get loads of bits and pieces done.

Now this morning I’ve no energy or motivation again, so I should be taking my own advice here and get some exercise in but I’ll wait until it’s time to go do the playschool pickup and walk up with the buggy. But I really was amazed at the difference the exercise makes to my energy levels!

Slowly starting to exercise

I got my varicose veins in one of my legs removed almost 4 weeks ago – and part of the recovery is that I need to take 3x 20min walks a day. This is a huge increase on my previous activity. I was probably getting one walk in most days, but definitely not every day.

So I’m making it a definite addition to my routine, and I am making sure that I get at least two walks in a day, if not all three.

And I’m loving it.

The walks are for circulation, not exercise. Is the way I was told about them. But I think that even at my slowish pace, it is exercise for me seeing as I’m starting off. After the last four weeks I’m starting to want to increase the speed a bit, but I’m also so conscious of my shin splints and making sure they don’t kick in and ruin all of this. Every single other time I have started an exercise routine, I do great for two or three weeks and then I increase by too much and the shin splints start and I have to take a break, often for weeks or months. I do not want that to happen. So I’m trying to keep it slow and steady!

I am noticing that I have more energy most days, and that it is great for my headspace and mental health to be getting out for the walks. Its been a great motivator to get me going.

Finding time for my health

Every time I try to get fit and healthy, I break myself. Sounds a bit mad, but it happens every time. I have learned over the years that I need to go slowly and build myself up, and that I need to make sure I wear proper footwear. Somehow though every time I start to try to get fit, I fall apart. My shins, my knees, my sciatica and my hips and lower back. At different stages, different parts of me seem to fall apart!

Last year I got a fitbit and increased my steps, and made sure to wear my good running shoes on the treadmill – but because I was doing most of my steps off the treadmill, I got shin splints.

Another time I made sure not to increase my exercise amounts too fast (think you should only increase steps/distance by 10% a week or something like that), and I was being very careful about it – but was trying to build up to jogging and went to the local hilly woods and got shin splints. Seemingly the additional bending on the ankles/shins on inclines and hills aggrevates the shin splints.

I tried to use the exercise bike, and my knees stopped working. I started getting shooting pain through my knees when walking.

Thought maybe the cross-trainer would be a good option because there was no pounding the shin down like on the treadmill. I ended up damaging my Achilles tendon and my plantar fascis (the muscle running under your foot). I could barely walk for weeks, that was severely painful.

So I’m very conscious starting off exercising, because I want to be able to exercise consistently and make it a habit. So during the summer, I started on the treadmill. Before I started, I made sure that I got proper runners, and also got proper insoles fitted and molded for me. I was stretching a bit before and afterwards. I started very slowly, not pushing myself, and barely even going the speed of a fast walk. More a leisurely paced walk. I was enjoying the time out in the shed, with my music on, on my own. I built it up slowly, taking rest days even though I didn’t feel I needed them at the pace I was going. I was at the stage where I was going out for about a 30 minute walk on the treadmill, at least four or five times a week. I was loving it and really happy that I was actually making a habit of it, and that it was really good for my head as well. If I went out there in a bad mood, by the time I was coming in, I was happier again.

And then I went to the Electric Picnic festival with my eldest daughter. I wore wellies. I did put my proper insoles into the wellies, but they’re still flat rubber boots. I walked over 25,000 steps on the Saturday and over 18,000 steps on the Sunday. On the Tuesday I walked up to the playschool to collect Biz, and I wasn’t 5 minutes into the walk when I couldn’t actually put weight on my legs. Luckily I was able to use the buggy to put my weight on to help me, but it was so painful. So I knew I was going to have to take a break from walking. Annoying but I didn’t want them to get worse, and rest is the most important thing for them to heal.

I was back with the physio about my stomach and core muscle exercises that she’s working on with me, and asked about the shin splints. She gave me exercises for them and told me to stay off them for the two weeks until she saw me next. I did that, but wasn’t great at actually doing the physio exercises. I was back with her last week and she’s given me more, and again told me no treadmill.

But it’s almost a week since I was with her and I have probably done the exercises on two days. That’s not ok. This is important, and this is for me. I can’t start to walk for exercise again until I sort them out. The exercises aren’t particularly difficult, but it is just the fact of trying to find the time to do them. But I need to. I need to find time to prioritise my health, and sort my body out once and for all so that I can be fit and healthy.

So I have just done the full set of exercises tonight, and will make it a priority every day now going forward. Hopefully next week I’ll be able to say that she has noticed a difference and that I really have done them every day. (Fingers crossed!!)

Little walks add up to big miles!

About two or three months ago, I started using the treadmill and I could feel my shin splints coming on. I went over to a fitness store, where they analyse your gait and check your pronation and they advise which style of runners would be best for you.

When we were looking at options, the store assistant asked me about my exercise habits and from what I told her she advised a particular pair. I asked would they still be suitable if I increased my exercise, she said yes that they would give enough support up about ten miles a week (if I can remember correctly) – and I said well thats grand I won’t reach that anyway!

Last night I logged into my “mapmywalk” (www.mapmywalk.com) account on the computer – all my exercise over the past few weeks is logged there. This week I have walked/jogged almost THIRTEEN miles. Already, there’s still three days to go!

I was really suprised. It really goes to show that the one or two miles here and there add up. This week I’ve been adding little walks into my day as well as my scheduled walks/jogs, things like walking up to do the playschool collection or walking to my pilates class.

When I look back over last month, I was averaging about 7 miles a week, so you can really see how the added walking has increased it. It really goes to show that all the little changes you make can add up to a big difference.

I’m very impressed with myself. I’m quite proud to see the numbers!

I am also now thinking I should check back in with the footwear store and see should I be upgrading my runners! 🙂

How much exercise?

Can anyone help me on this one?

I’m wondering how much exercise is too much? I did an exercise DVD this morning, thinking I wouldn’t have a chance to get out on the treadmill – but then my other half arrived home at lunchtime and said sure go on out on the treadmill, which I did for my 30 minutes. And now this evening I actually would have a chance to get back out on it again, I have the time and the energy. But I’m thinking that might be overdoing it. Would it?

I’ve been using Dr. Google and coming up with all sorts of different information. I’ve decided I will leave it for tonight because I haven’t done an exercise DVD for about six years, and I’m worried I’m going to be sore tomorrow anyway so I won’t push my luck! I’m just wondering going forward – is exercising twice a day too much?