How Much do You Exercise?

[ChetlovesMer]

According to the Center For Disease Control Adults need 150 minutes of moderate exercise each week and at least 2 days of muscle strengthening activity each week. 

My company just set us all up with an ap that tracks our daily exercise. Based on our frequency and consistency we can save money on our health insurance. How are your exercise habits?

Edited November 28, 2023 by ChetlovesMer
type-o

[Darkfrog]

I see brisk walking is included in the CDC guidelines. I walk for 1+ hours 6x a week. I am naturally a fast walker, but I try to up my pace during these exercise walks and probably average around 12 minutes/mile but that depends on route/elevation changes. One of these walks is a weekly round of golf, and while the walking is intermittent, I still walk at a fast pace as I am usually trying to keep up with at least 2 riders.

I've been doing Fit for Golf workouts 3x weekly since September so that includes strength building exercise.

So I guess I meet both requirements!

Regarding motivation: Once I start doing something, I tend to quickly get into a rigid routine and stick to it. But if something breaks the routine, like say Thanksgiving 4-day weekend, it is really tough to get going again.

 

[saevel25]

Some good metrics.

1. Get 7000 steps a day (formerly 10000)

2. Get quality sleep every day

3. Resting HR below 60

4. For men: A minimum Vo2 max is 35 milliliters of oxygen per kilogram per minute. But optimally, men could be above 50.

For women: A minimum Vo2 max is 30 milliliters of oxygen per kilogram per minute

5. Do speed training to enhance fast twitch muscle fibers. We loose this muscle type more as we age than others.

6. Lift heavy, if you can.

For me, I play volleyball once or twice a week. So I hit this athletic complex movement workout, and cardio. I also do weightlifting 2-4x a week. I need to get back into cardio.

The more you move the healthier you’ll be regardless of weight. Mortality rates decrease when comparing overweight people who workout and overweight people who are sedimentary. So, isolating for weight. 

[StuM]

I voted;

1) get 150+ but not / days if muscles

2) structured but if do something strenuous may occasionally skip

3) rarely take time off

Most of my exercise is treadmill & stationary bike and prior to my surgery I was logging at least 10,000 steps, 10 Flights if stairs, 5 miles 3,400+ calorie burn per day per my Fitbit.  My primary goal was to get the calorie burn do often I was above the other items.

I do feel I need to incorporate muscles just had problems fitting it in time wise.

now to read the comments above.

 

4 hours ago, ChetlovesMer said:

My company just set us all up with an ap that tracks our daily exercise. Based on our frequency and consistency we can save money on our health insurance.

I’m not sure how I feel about them tracking my exercise, just like I do not what my auto insurance company tracking my car via GPS. However I do submit proof of an annual physical and that gets me a $250 extra deposit to the HSA.

 

[ChetlovesMer]

10 minutes ago, StuM said:

I’m not sure how I feel about them tracking my exercise, just like I do not what my auto insurance company tracking my car via GPS. However I do submit proof of an annual physical and that gets me a $250 extra deposit to the HSA.

It's voluntary if that makes a difference. You don't have to participate. But you won't get the special discount. 

[StuM]

3 hours ago, saevel25 said:

2. Get quality sleep every day

3. Resting HR below 60

4. For men: A minimum Vo2 max is 35 milliliters of oxygen per kilogram per minute. But optimally, men could be above 50.

I fall short on sleep.  Per my Fitbit most nights is 6-7 hours and the score them as “fair”

My resting heart rate has come down a lot since I started losing weight in July.  Running low 50’s but not sure how accurate the Fitbit is on that and not sure I believe that number.  It has moved up slightly I stopped exercising due to surgery.

i do not measure oxygen/vo2.  How do you measure that?

[dennyjones]

12 hours ago, StuM said:

I’m not sure how I feel about them tracking my exercise, just like I do not what my auto insurance company tracking my car via GPS. However I do submit proof of an annual physical and that gets me a $250 extra deposit to the HSA.

We started Medicare last year.   They have continuously tried to get us to complete an evaluation health survey.  Each time we have disposed of it.   I'm not sure they would use that volunteered information when evaluating benefits. Still, I don't think I want to take the chance that some predetermined medical procedure gets rejected because of a survey.   We do get free memberships to two gyms with pools and utilize them frequently. 

Because I'm looking at a possible second spinal surgery, I've tried to be diligent in working at the gym.   More importantly, stretching is something I need all of the time and not just on gym days.

Edited November 29, 2023 by dennyjones

[klineka]

I lift weights 5-6x a week with the primary goal to build muscle and strength. I have been working out pretty regularly for the last 10+ years and know how to properly set up a workout routine.

Currently my focus is bulking, aka eating in a caloric surplus with the goal to promote muscle growth and add size/weight. I don't track my calories, but I tracked everything I ate almost daily for ~5 years so I am very in-tune with how my body responds to certain foods and how much I need to eat depending on if I want to gain, lose, or maintain my weight. 

I don't do as much cardio as I probably should, especially during the winter.

I try to be aware of my sleep and get at least 7 hours per night. In the last 31 days I'm averaging 7hr36min of sleep and in the last 12 months I'm averaging 7hr43min.

In the last 31 days my avg. resting HR is 56bpm and over the last 12 months my avg. is 48bpm.

[saevel25]

13 hours ago, StuM said:

i do not measure oxygen/vo2.  How do you measure that?

Go to a facility that can measure it ;). You need to run while being hooked up to a mask that measures your oxygen. 

There are some online calculators, and based on certain procedures you can estimate it by using heart rate. 

44 minutes ago, klineka said:

I try to be aware of my sleep and get at least 7 hours per night. In the last 31 days I'm averaging 7hr36min of sleep and in the last 12 months I'm averaging 7hr43min.

Note, time in bed does not equal amount of sleep. If you want 8 hours of sleep, then you really need to be in bed for 9-10 hours. Pending how good you are at falling asleep once in bed. 

[StuM]

Just now, saevel25 said:

Note, time in bed does not equal amount of sleep. If you want 8 hours of sleep, then you really need to be in bed for 9-10 hours. Pending how good you are at falling asleep once in bed. 

My main issue with sleep is "Turning off".  I swear, as soon as I lie down my brain starts to run through tomorrow's To-Do List, thus I may be in bed but clearly not sleeping.  And once I wake up in the morning, usually before the alarm, I more often than not just stay awake. You would think "just rollover and go back to sleep" but that seldom happens.

[boogielicious]

I answered 1 on all three. I’ve been doing Fit for Golf for well over a year and have 311 workouts (3 per week). My wife and I usually walk at least an hour the other days when we don’t play golf. Our walks are pretty fast too. In the summer, we also pick up trash on the beach during our walks. You really feel it on those walks with all the squatting. 

[dennyjones]

5 hours ago, StuM said:

My main issue with sleep is "Turning off".  I swear, as soon as I lie down my brain starts to run through tomorrow's To-Do List, thus I may be in bed but clearly not sleeping.  And once I wake up in the morning, usually before the alarm, I more often than not just stay awake. You would think "just rollover and go back to sleep" but that seldom happens.

Have you tried Melatonin Gummies?  

[ChetlovesMer]

5 hours ago, saevel25 said:

If you want 8 hours of sleep, then you really need to be in bed for 9-10 hours. Pending how good you are at falling asleep once in bed. 

This is something I'm actually good at. Very rarely will it take me more than 5 minutes to fall asleep once I get in bed. 

[dennyjones]

17 minutes ago, ChetlovesMer said:

This is something I'm actually good at. Very rarely will it take me more than 5 minutes to fall asleep once I get in bed. 

must be the honest clean livin'

[klineka]

6 hours ago, StuM said:

My main issue with sleep is "Turning off".  I swear, as soon as I lie down my brain starts to run through tomorrow's To-Do List, thus I may be in bed but clearly not sleeping.  And once I wake up in the morning, usually before the alarm, I more often than not just stay awake. You would think "just rollover and go back to sleep" but that seldom happens.

Also not sure what your habits are before bed, but things like having a routine, not having a TV on/in the bedroom, not being on your phone and doing some reading while winding down before bed are all strategies that could help if you aren't doing them already.

I've read some recommendations to stop phone/TV watching like an hour before you want to go to sleep.

Edited November 29, 2023 by klineka

[saevel25]

30 minutes ago, klineka said:

Also not sure what your habits are before bed, but things like having a routine, not having a TV on/in the bedroom, not being on your phone and doing some reading while winding down before bed are all strategies that could help if you aren't doing them already.

I've read some recommendations to stop phone/TV watching like an hour before you want to go to sleep.

1. Get morning sunlight. Like the light just as the sun comes up over the horizon. There is receptors in the eyes that react to that sunlight that triggers the circadian rhythm for the entire day. 
2. Have a routine wake up and sleep schedule. 
3. Do not drink caffeine with in 9-10 hours of bedtime. 
4. Magnesium levels can be low, which is linked to poor sleep. 
5. Keep the bedroom dark and cool (65-degrees). 
6. Expect to be really alert 1 hour before your natural bedtime. This is a common and natural occurrence in people. 

[TN94z]

6 hours ago, StuM said:

My main issue with sleep is "Turning off".  I swear, as soon as I lie down my brain starts to run through tomorrow's To-Do List, thus I may be in bed but clearly not sleeping.  And once I wake up in the morning, usually before the alarm, I more often than not just stay awake. You would think "just rollover and go back to sleep" but that seldom happens.

25 minutes ago, klineka said:

Also not sure what your habits are before bed, but things like having a routine, not having a TV on/in the bedroom, not being on your phone and doing some reading while winding down before bed are all strategies that could help if you aren't doing them already.

I've read some recommendations to stop phone/TV watching like an hour before you want to go to sleep.

Also, if you are waking up at the same time before the alarm goes off (assuming it isn't hours before), that is a good thing.  Going back to sleep is what messes with the body's circadian rhythm. if you are waking up without the clock, you are doing well. Getting into sunlight as quickly as possible, as well, in the mornings is another good way of helping your sleep. And then everything @klineka said along with adding in not eating too close to bedtime.

Melatonin is a good option but just use it wisely.

 

[iacas]

4 minutes ago, saevel25 said:

Do not drink caffeine with in 9-10 hours of bedtime. 

🤣