My Journey Back

Week 23

Half a year has gone by and I’m glad I have been keeping active for the last six months. Winter has arrived. I left the house after a week of rain and strong winds to run.

I know some people say they run when it rains but I don’t like running in the rain. Here are my reasons.
• My hair puffs up.
• When it rains, it is windy and rain + wet clothes + strong wind = a terrible cough or flu.
• I have to look after my hearing aids. Water and my hearing aids are sworn enemies.
• Running with glasses when it rains is not fun, I cannot see clearly so don’t say run without your glasses.

So, back to running. The clouds’ changing colour is one of the most beautiful sights. The sky was red as I warmed up in the morning. When I started my run, the clouds changed from pink to a light yellow colour. Have you ever flown over the reed or orange sky? It’s beautiful from the plane, that’s why I like the window seat. When I was jogging back home, I saw a little girl standing on the walk path watching me. She was maybe two or three. I smiled and waved to her. I remember one time a little toddler saw me running and ran with me and her mother called her, but she didn’t stop, so I had to stop. Her mother apologized and carried her home. On Wednesday and Thursday, the sun was out, but it was cold. Went for my morning walk,

I agree with the points of the article.
• It keeps your blood flowing.
• Your body warms up when you exercise.
• Avoid gaining winter weight.

Article

Six reasons why working out in winter is essential. https://www.macquariecentre.com.au/blogs/health/6-reasons-why-working-out-in-winter-is-essential

Video

Exercising in winter advice and tips

My Journey Back

Week 21

What inspired you to exercise and why did you choose the exercise you are doing? Everyone has a story to share, what had inspired them to exercise reasons could range from losing weight to health problems. Why did you choose yoga or running or kick boxing? Some say to reduce stress, others will say they enjoy boxing? This is my story.

I had completed my studies over fifteen years ago and had gone on a holiday. It was a secured location, and the place had everything. A golf course, a swimming pool, a gym, a little supermarket and a library. You couldn’t leave the location without a driver and travelling on your own was dangerous.

So, keeping myself busy, I started exercising. I hadn’t exercised for over five years. My exercise of choice was running because it is fast. I began my morning with a run, no stretching, no warm up or anything. For an hour, I ran around the neighbourhood, ran up and down the hill. I went to check the pool after my run. The waiter told me I can’t swim in my gym clothes if I didn’t know how to swim. I am a terrible swimmer, but I can swim. Jumped in the warm water with my gym clothes and swam for an hour. Kept myself busy during the day. Went to the library, grabbed a few books to read and watched movies. Couldn’t wait for a good sleep.

I experienced the worst pain in my whole life, my whole body cramped at night from my toes to my head. (The pain started from my toes and slowly went to my head). I was in so much pain didn’t sleep the whole night. I promised myself I won’t put my body in so much pain again, rested for two days, and then went for a walk the following day. I vowed to exercise every year, which I do now. It’s a rollercoaster journey, but I make sure I exercise every year.

What has this experience taught me

  • Start with warm up and finish with a cooldown.
  • Always stretch after exercising.
  • Never overdo it.
  • Always start slow if you are a newbie. Start with a short walk and jog. As the weeks progress increases, distance and time.
  • Do different activities on different days.
  • Have a recovery day.
  • Never swim with your gym clothes.

The journey back

Week 19

Winter has arrived early here in Perth. Cold mornings, rain and wintry days ahead. I had flu-like symptoms last week, so I didn’t exercise. I prefer resting when I am under the weather. This week I moved my exercise to warm afternoons instead of chilly mornings. I did loads of walking this week. There are more people on the road. Walked for an hour at a fast pace. Walking has the same benefits as running, jogging, or any other exercise. Weight loss, enhance creativity, sleep.

It was my birthday month, and I had cake. What’s a birthday without cake? Don’t worry; it was a marble cake with no frosting or icing. It’s okay to enjoy cake or cookies or anything sweet. But in moderation. Check for the serving and track your calorie intake. Don’t punish your body by going for a long run to burn the calories or feel guilty the next day. ENJOY YOUR CAKE.

Articles

12 Biggest Benefits of Walking to Improve Your Health, According to Experts. https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/

What Are the Benefits of Walking? https://www.healthline.com/health/benefits-of-walking

Video

A great video for walking indoors when it’s cold.

My Journey back

Week 17

I thought last week was an interesting week but no; it wasn’t. This week my dad tested positive for COVID-19 and I was a close contact, despite having a negative result I had to isolate for seven days. Couldn’t leave the house and do my usual out door runs or do weights. So I went on YouTube and downloaded strength and cardio exercise to do at home. My strength training exercise did not involve weights. Used my own body weight. My cardio exercise involved dancing, and I had a good workout.

What did I learn

•             I have done weights for months, lifted heavy weights and not once have I pulled a muscle, but when I did home exercise, I pulled a couple of muscles.

•             When I go for my jog or do weights, I wear my gym clothes but at home I worked out in my pyjamas, no shoes, just socks, didn’t have to worry about my hair.

•             Another great thing about working out at home is, you can wake up late because you don’t have to get dressed to leave the house or worry about rain or anything.

•             You don’t have to worry about stopping to let cars pass, or overtake people while running, tripping over a cracked pavement or the sun blocking my eyes.

Articles

31 Advantages and Benefits of Working Out At Home. https://shapelyways.com/benefits-working-out-at-home/

My Journey back

Week 9

It is autumn here. I am happy doing runs when the day is cooler and cloudy. The days are getting shorter and it’s still dark by 6 am. I avoid running in the dark, love running when I can see outside. So my running time has changed. The days are getting shorter and cooler.

The past weeks, I have been increasing my reps during my strength training and increased my workout days. What have I learnt the following weeks?

  • My legs are stronger than my arms, my legs can lift 30 kilos, but my arm can lift 20 kilos.
  • Doing leg curls and going for a run the next day is hard on the legs, but I kept pushing.
  • I felt exhausted the first time I ran up the hill. But now I ran up and down the hill twice and feel fine.
  • A stray cat followed me, but it must have got bored with me and disappeared. I remember once someone’s dog ran beside me and the owner was calling the dog to stop, but the dog didn’t stop and kept running with me until I stopped and the owner came and got the dog. Dogs prefer running than cats.
  • The mind says, “we will go for a run tomorrow.” I ignore that voice and feel glad I did a run in the morning.
  • Squatting reduces back pains. I had a back pain, and I did a squat and the pain disappeared. Love squats.
  • If I am going to miss a running day, I will combine it with my strength training day. I run for thirty minutes and do strength training.
  • Rest when your body is tired. You can exercise the next day.
  • If you want to run further, trick the mind. Sometimes your mind says. ‘We should stop now’. Say ‘yes’ and keep running. It works for me.

My Journey back

Week 7

This week I started strength training, lifting weights since I haven’t lifted weights for over two years, began lifting smaller weights and will progress. Woke up the next morning with my quads hurting. Did my morning run, and I used an alternative route, thought I had done an hour of running (I never check my Fitbit tracker until I complete a circuit.), Noticed I had only done thirty-seven minutes, so had to run the route for the second time. On Wednesday, I got my walking steps by getting lost. I walked in the opposite directions, my GPS is to blame.

I came across an article about the benefits of strength training. Strength training helps you lose calories, boost your mood, makes your stranger, builds lean muscles, and it also emphasises on starting on a smaller weight and not overdoing it. I do strength training for an hour. 

14 Benefits of strength training.

https://www.healthline.com/health/fitness/benefits-of-strength-training

Another article I came across explains the different strength training. I do muscle endurance, where I lift weights. They also say you should strength train at least twice a week. So my exercise days have increased, I do one day cardio and the next day I strength train. I avoid doing them both on the same day.

Strenght Training 101: Dos and Don’t for beginners. https://www.womenshealthmag.com/fitness/a30522035/what-is-strength-training/

My Journey Back

Week 2

 Increased my distance this week by one kilometre, increased my runs and reduced my walking time, did 5km for three days. Weight reduced by 0.4g, happy with the results, slow progress is better than no progress.

Things I had to change this week, changed my yogurt to a low fat yogurt, eat foods high in carbs such as wraps, and increase my protein intake. I didn’t know wraps were high in carbs than bread and used to avoid them. Made sure my food had both protein and carbs, for example, a chicken wrap. 

This week two of my days were fun, enjoyed my run but on my last day had a bad run day. I didn’t sleep well, which led to my body being tired, which affected my run. On top of this, I had to run up and down a hill, which was tiring after not running up and down a hill for a year. The secret to running up a hill is to go fast and running down is going slow. They were moments I wanted to stop when I run up the hill but kept pushing. Running down is much easier. Walled back home after my hill running.

Saw a lady who walks with her little dog. A few years ago, her dog approached me and I walked away from the dog and the lady said.

“My dog just wanted to say hi.”

Today I saw the lady with her dog again and stopped and said hi to her dog and found out where she leaves. Don’t worry, I wasn’t stalking her. She stays a few blocks from my house.

It was verge collection this week. All the neighbours throw their rubbish, so my run was interesting because I got to see what everyone was throwing away. Many people seem to throw their old sofas away, mattresses and appliances. Some people’s verge had blocked the walk path and had to run on the road. 

Since I hadn’t run for a while, I was happy to see the usual suspects on my road. The usual suspects are people who you see on regular bases going for their walks or run. The Old Asian couple who walk every morning, the lady who goes and buys her newspaper, the lady with the small white dog, the guy with a big white dog, the old Indian guy who walks fast up and down the road. Haven’t seen the old man with the brown dog and the Asian guy who runs with a backpack, (I don’t know why he runs with a backpack, maybe he has water inside his backpack) and the man who walks barefoot on the middle of the road.

Saw an interesting article on Women Running about running and treadmills. Hate running on treadmills because time passes slowly, and it feels boring because you are running on the same spot. Guess running outdoors makes time move fast because to notice different things.