I find myself three years since the beginning of the pandemic twenty pounds heavier. When one is height challenged like I am, that’s a big deal. With working long hours at a desk at home in close proximity to my refrigerator and not enough physical activity, the pounds crept up one me without me realizing it. It doesn’t help that I wear stuff like yoga pants and tank tops most days, unless I have a zoom or have to go somewhere. Homemade, from scratch, bread also became a thing in my house through 2020 and 2021. š It’s more than time to reign things in and get my fitness back safely.
I’m an ordinary person that loves the outdoors but also loves eating well – and I have eaten well all the way through the pandemic. It’s the outdoors that’s been missing in the equation. Pre-pandemic it was easy to get my 6000 steps in throughout the day on my work campus. I did a once-a-week yoga class with meditation to keep me sane and flexible. I also had a Planet Fitness membership that I mostly used the aqua beds and massage chairs for arthritis, occasional tanning for events, and sometimes the machines for strength. That all went to naught when lock-down began. I’m still working remotely and since I’m in a high-risk household, that could be permanent. So, I’m summoning my inner gumption to get back on track.
Neither of those photos are me, they’re just stock photos that may exaggerate what’s happened to me. I went from cosmic dancer to cosmic couch potato taking “Netflix and Chill” to a new definition. It’s not so much the appearance change that’s gotten to me… It’s the impact on my physical health.
The deconditioning from not enough activity has taken its toll! So, I’m starting from scratch. After some googling of different sources, I’ve cobbled together a plan for starting from zero. My dear friend and yoga instructor has been inviting me to come back to yoga and I’m not up for that yet but hopefully I will be soon. I pulled my back just getting up from the couch recently. So, I’m going to start by doing these few things first followed by gradually getting my steps back up to goal:
Starting From Zero Exercises
This is what I’m starting with.
- Morning Yoga Sun Salutation – For an example of the sun salutation, visit https://www.youtube.com/watch?v=ihrmm3cFEkM
- Stand-up’s – 3 times a day, 10 reps. From a sitting position on a couch or chair, cross arms across chest resting hands on shoulders, and stand up.
- Butt Kicks – 3 times a day for 30 seconds. Standing, hands on hips, kick your butt or as close as you can get to it.
- Low Jacks – 3 times a day for 30 seconds. Swing arms up on sides to shoulder height, stepping out to each side.
- Knee Lifts – 3 times a day, 3 reps each leg. Standing (in mountain pose). Lift arms above head. Alternating each knee to hip height.
- Forward Punches – 3 times a day for 30 seconds. Standing. Punch straight ahead.
- Mindful walks – Starting with 1/3 mile daily.
So, this path begins…
Our Humble Road 