For January 2024
Exercise has always been important to me. I want to create month-long workout schedules that combine all aspects of fitness; cardio, strength, flexibility, balance, endurance, etc. based on fitness routines that are gentle and low impact.
I find that when I'm struggling emotionally or physically my life can feel like its spinning out of control. Creating a plan calms me down and eases my anxiety. Perhaps planning for the future brings me peace and hope (like I believe we'll still be here in the Spring or whatever, lol).
I've created my 31 day workout schedule for the new year. I'll be doing the Justin Agustin monthly challenge workouts. I've been doing his workouts for 13 months and I signed up for another year. I had contacted Justin to ask if he would be having a Black Friday sale again this year, and he simply gifted me a free year. He's one of the kindest people on the planet. These gentle workouts are perfect for me and help to keep me mobile, strong, flexible and uninjured.
In addition I'll do my daily Leslie Sansone workout. I have most of her DVDs. For January I chose the 5 Day Walk Plan. Each day I plan on doing the warm-up, one of the 1-mile walks, the cool-down and her mini strength workout of the day.
Mon - "WU, Yellow Mile, CD + Abs"
Tue - "WU, Blue Mile, CD + Arms"
Wed - "WU, Red Mile, CD + Legs"
Thu - "WU, Green Mile, CD + Chest & Back"
Fri - "WU, Purple Mile, CD + Full Body Stretch"
Abs Session (4 min.)
You’ll just need a mat here. On the back you’ll bring alternating bent knees to chest, curl ups with feet on floor, the hundred (with feet straight up) – although Leslie does “the fifty” here, alternating bent knees to chest, crisscross, and extend arms and legs to stretch the abs.
Arms Session (just over 3 min.)
You’ll need at least one pair of dumbbells here; Leslie mentions that she’s using 5 lbs., but she recommends 3 lbs. if that seems too much (or more if your current weight seems too easy). Leslie does hammer curls (first both together, then alternating) for the biceps and overhead French press for the triceps.
Legs Session (just over 3 min.)
Leslie doesn’t use any equipment here for reverse lunges and squats, then combining them into a lunge & squat combo.
Chest/Back Session (just under 3 min.)
You’ll just need a mat here (and that will depend upon your flooring). Leslie has you doing modified push-ups (that is, from your knees) and then bird dog (alternate arm & leg lift in quadruped), which you’ll repeat twice.
Full Body Stretch (about 3.5 min.)
You’ll just need a mat here. You’ll lie down and extend your arms and legs, then bring both knees to chest and then one knee at a time to the chest. You’ll then lean your knees off to each side. You’ll extend each arm out to the side, then reach them forward, and then overhead before extending the legs out again. You’ll bring your knee to the chest again and straighten the leg for a quick (and I mean quick!) hamstring stretch before rolling up to sitting.
Physical activity is less necessary for survival in modern times, but it is still essential for thriving in life, and low levels of movement are related to numerous physical and mental health problems.
Movement is important for both physical and mental health, thriving in life and until modern times, even survival. While exercise is widely recognized as improving physical fitness and cardiovascular health, less recognized is the importance of bodily movement in general, which is necessary for proper circulation, tissue perfusion (i.e., oxygenation of tissues), metabolism, and many other functions.
Those who move more frequently have less occurrence of blood clots (i.e., pulmonary embolisms, deep vein thromboses), frozen joints, cartilage degeneration, impaired digestion, metabolic disease and even skin problems.
Movement is needed for proper growth, maturation and development of immune function.
Mental health and even basic perception and psychological attention is facilitated with movement and degrades with lack of it. Movement meets various criteria for a primary drive: deprivation of it produces feelings of tension, such as an urge or craving, known as affectively-charged motivation states, and particularly the feelings of being antsy, restless, hyper or cooped up. If you're feeling figetty you need to move your body.
Even when sleeping, a healthy body continues to move regularly, with about 135 total movements per session of sleep, of which 15.1 are major postural adjustments.
If indisposed, the body must still be moved frequently (e.g., by a nurse) to prevent pressure injuries (i.e., skin ulcers), additionally highlighting the importance of movement. Sudden declines in movement (i.e., outside of normal sleep and rest) are associated with precipitous worsening of health and accelerated aging.
Engagement in a new and regular exercise routine results in immense health benefits that is dose-dependent, leading some to call it a “polypill”. Consequently, one might imagine that movement is as vital as food, water, air, sleep, shelter – in other words, a basic or genuine need.
In General
Take part in at least 2.5 hours of moderate to vigorous aerobic activity each week.
Spread out the activities into sessions of 10 minutes or more.
It is beneficial to add muscle and bone strengthening activities using major muscle groups at least twice a week. This will help your posture and balance.
- Minutes count — increase your activity level 10 minutes at a time. Every little bit helps.
- Active time can be social time — look for group activities or classes in your community, or get your family or friends to be active with you.
- Walk wherever and whenever you can. Take the stairs instead of the elevator, when possible. Listen to your body. Every step counts.
I've decided not to renew my Fitbit Premium app. It expires on January 14, 2024. Unless they offer me an amazing discount I'll simply go back to using the feee version of the app.
