Are you Walking after WLS? Rule #4-Daily Exercise

Smart Fitness - Walking
by Kaye Bailey - LivingAfterWLS Library

"Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective. It is the gold-star sport for real people with real lives. Formerly stigmatized as cheap transportation and a senior citizens’ sport it is now a credible and fashionable form of exercise. And it’s been around for a long time – anthropoids stood upright and put one foot in front of the other thousands of years ago and we haven’t looked back since."


Read the Full Article

The RIGHT way to Stretch:

• Relax into the stretch
• Never force the stretch, and never bounce
• Hold the stretch 5-10 seconds, ease off the stretch, then relax into the stretch once again for another 5-10 seconds
• Take a relaxing breath as you start each stretch. Inhale through the nose, exhale slowly through the mouth
• Keep your shoulders relaxed at all times

Most injuries during stretching occur due to improper stretching technique. Remember to be gentle, relax, and never force a stretch.

How is your walking program going this week?

Neighborhood Trivia: Talking About Arrivals

Here is a little piece of trivia from our LivingAfterWLS Neighborhood:

Originally Posted 05 March 2009 - 01:23 PM 

I am often asked about the name of our "You Have Arrived" newsletters and the references to them in our LivingAfterWLS lingo such as "Arrival Date" and "Arrivalversary". For me weight loss surgery made possible a life I never thought would be possible or could even comprehend. For most of my life I was looking behind at the past or looking forward to the future. After weight loss surgery I began learning to live in the moment: I had arrived. Others shared this similar sentiment and seemed natural to name our newsletter You Have Arrived. The motto of our newsletter is this:

Whatever else you have on your mind,
Wherever else you think you're going,
Stop for a moment and look where you are:
You Have Arrived.

This sentiment is important throughout our weight loss surgery journey, and indeed, the journey of our life. All too often we are caught up in the destination or caught up in the departure that we forget that the moment is now. Now is everything. So I ask you today, and every day, Stop for a moment and look where you are: You Have Arrived.


Arrival or Arrival Date: The date of weight loss surgery

Arrivalversary: The anniversaries of your weight loss surgery

LivingAfterWLS Neighborhood 

2011 Four Rules Refresher Course

In the spirit of the New Year we are taking a closer look at the Four Rules - starting with Rule #1 Protein First. In short - Protein First means it should be the first nutrient we eat at any meal and it should account for the highest percentage of nutrients eaten over fat, carbohydrates and alcohol. (More detail on this in the articles below)

Before surgery most of us were taught the Four Rules we must follow in order to achieve the best results with weight loss surgery - any procedure. Those rules (with minor variations from one bariatric surgeon to the next) are:
    * Protein First
    * Lots of Water
    * No Snacking
    * Daily Exercise

What I didn't fully understand at the time of surgery was the duration of these rules.

The Four Rules are for life.

In order to maintain weight loss and keep the obesity from which we suffer in remission we must follow these rules for life. When we meet patients who have maintained a healthy body weight for several years with weight loss surgery we learn that in most cases they live by the Four Rules.

If it has been a while since you have given consideration to the Four Rules I invite you today to spend a little time refreshing your knowledge and enthusiasm about Protein First. Actually, this is my favorite rule because it means good food without the guilt! Link to the articles of interest and take a look at some of our great WLS recipes. There is something for everyone as we get excited again about the Four Rules!

Happy 2011 - We are all in this together!

Kaye


Our refresher course of the Four Rules has been published in the LivingAfterWLS Weekly Digest Newsletters -- You can subscribe to our free newsletters here:

Sign up for the LivingAfterWLS Newsletters

The newsletters are archived for your convenience to review any time you need a little "Right-I remember That" reminder so you can continue to work with your weight loss surgery for the best of health and weight management. Follow the links below:

Rule #1 - Protein First
LivingAfterWLS Weekly Digest
The Four Rules: #1 is Protein First
Why it works and How to get Enough
January 20, 2011

Feature Articles:
--High Protein Diet Promotes Fat Loss
--Protein First Recipes
--Do-It-Yourself Vegetarian Burgers
--Flavor Your High Protein Diet with Condiments

Rule #2 - Lots of Water
LivingAfterWLS Weekly Digest
The Four Rules: #2 Drink Lots of Water
Understanding & Accomplishing Water Intake
Without Floating Away!
February 2, 2011

Featured Articles:
--Restrict Liquids, Drink Lots of Water - HUH?
--Water Terms Defined
--After WLS: Pass the Water, Hold the Ice

Rule #3 -- No Snacking
LivingAfterWLS Weekly Digest
The Four Rules: #3 No Snacking  
When snacking hurts; When snacking helps
February 9, 2011

Featured Articles:
--No Snacking. It is the rule that works.
--Slider Foods Lead to Weight Gain for Some
--How to Eat Popcorn After WLS
--What about Milk and Cookies?

Rule #4 -- Daily Exercise
LivingAfterWLS Weekly Digest
The Four Rules: #4 Daily Exercise  
Most of Us Struggle with This One
February 18, 2011

Featured Articles:
--For Weight Loss & Weight Management We Must Exercise
--2-Week Walking Program
--How to Increase the Activities of Daily Living
--Apples & Exercise Promote Body Fat Loss

Sign up for the LivingAfterWLS Newsletters

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Stiff From Sitting? Try These Standing Leg Stretches

For people fighting obesity or morbid obesity the sedentary nature of our jobs works against us as we spend the majority of our working day seated allowing our basal metabolic rate to slow down. Not only that but our joints become stiff and muscles weaken from lack of use. It is hard to determine which came first: the obesity or the sedentary work environment. Experts in applied physiology report many of us do not stretch the large muscles in our legs often enough to counteract the daily stresses of prolonged sitting or standing. I happen to be one of those people.

Taking time to stretch our major muscle groups during the day is one thing we can consciously do to fight back against the deterioration caused from sitting. Doing the following four stretches once or twice during the day will help us become more flexible, will introduce more oxygen into the blood stream making us more alert, and will relieve the discomfort of stiff muscles and joints that results from prolonged sitting.

These common leg stretches are referenced in Joan Pagano's book "Strength Training for Women". She instructs us to push each stretch until feeling a gentle pull, but not pain, in the muscle. Hold the stretch for 20-30 seconds without bouncing which allows the muscle to lengthen. Breathe into the stretch, using the exhale to move deeper into the position.

Calf StretchStand with feet together and place left hand on a chair back for support. Take a giant step back with the right leg and press the heel into the floor. Bend your left knee over your ankle. Feel the stretch in the back of the calf.

Hip-Flexor StretchFrom the previous position, come up on the toes of your back foot, bend the back knee toward the floor and press the bottom of the pelvis forward. Keep the left knee directly over the ankle. Feel the stretch in the front of the right hip.

Quad StretchStand on your left leg with the knee soft. Bend the right leg and, holding the foot or ankle, bring the heel toward the buttocks. Feel the stretch along the front of the thigh. To intensify the stretch, press the bottom of the pelvis forward.

Hamstring StretchStand on your left leg, with the knee bent. Extend your right leg to the front, and rest your heel on the floor; with the toe pointing to the ceiling. Bend forward from the hip, keeping your upper body in proper alignment. Feel the stretch in your hamstrings. Turn around to perform the sequence of stretches on the left leg.

If you engage in a lunchtime walking program these stretches are a good warm-up to your mid-day walk. Warm-up exercises prepare you body for more active exercise and help to prevent injury. You can also follow your walk with these stretches as a cool-down to allow your body to return to a pre-exercise state. Both warm-up and cool-down exercises are important to a good exercise program.


Article Source: Stiff From Sitting? Try These Standing Leg Stretches

Stretching After Walking

Walking Guide $4.65 in the General Store

Hello Neighbors!

As you may remember I did the 5 Day Pouch Test during the week of June 22 and incorporated our new LivingAfterWLS Walking program into my daily routine. This is week 4 of the program and includes a 20 minute walk each day for 6 of 7 days. Twenty minutes is such a great number! We can do ANYTHING for 20 minutes! This morning my walk included taking puppy for a big loop around the pond and back up the hill. He circled me twice but I kept plugging along at a steady pace and all was right with the world.

As our Walking Guide & Daily Log instructs us, warm-up and stretching are a vital part to any walking program. As the guide tells us on page 29,

"The RIGHT way to Stretch:

• Relax into the stretch
• Never force the stretch, and never bounce
• Hold the stretch 5-10 seconds, ease off the stretch, then relax into the stretch once again for another 5-10 seconds
• Take a relaxing breath as you start each stretch. Inhale through the nose, exhale slowly through the mouth
• Keep your shoulders relaxed at all times

Most injuries during stretching occur due to improper stretching technique. Remember to be gentle, relax, and never force a stretch."

How is your walking program going this week?

Smart Fitness - Walking
by Kaye Bailey - LivingAfterWLS Library

"Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective. It is the gold-star sport for real people with real lives. Formerly stigmatized as cheap transportation and a senior citizens’ sport it is now a credible and fashionable form of exercise. And it’s been around for a long time – anthropoids stood upright and put one foot in front of the other thousands of years ago and we haven’t looked back since."

Read the Full Article

Look Mom - No Training Wheels!!

Hello Neighbors!

So it's been about 100 years since I last rode a bike. I have to be honest with you -- I never got over the fear of being judged after some mean kids hollered at me one day "Look at the fat pig on the bicycle." Yeah, sticks and stones break bones but words can wound for life. I'm sure many of you endured similar experiences and I'm so sad about that.

So last week I told my husband that I've seriously been thinking about getting a bicycle. While we live way out of town and dirt roads are the rule the LivingAfterWLS office is in the "metropolitan" heart of our tiny community. And There is a wonderful biking/walking trail between the office and the grocery store where I visit the salad bar nearly every day. "How fantastic it would be," I told him, "If I had a bicycle and could ride to the market for my salad?" Jim is not one to spend time on Pro's and Con's and the very next day he surprised my this darling baby blue Huffy with whitewall tires! I am crazy in love! It is simple and sturdy and nothing so complicated as gears and hand brakes. All that's missing now is a pretty basket for going to the market. I do have a helmet, but didn't wear it for this posed picture - so don't worry.

It has been such a joy, a childlike joy, to ride a bike again. I am so happy that I finally screwed up enough courage to take back this pleasure. I'm sad that cruel words from so long ago kept me from doing something so carefree and healthy and fun.

According to my Sports & Recreation Chart I can burn 200 calories in just 30 minutes of cycling! And that's not counting the valleys & hills! I really cannot think of a better statement of "LIVING" than being able to take a break in the workday for a little fitness and fresh air. I bet I have inspiring words to share after a mid-day ride!

For some great bicycle safety tips visit BicycleSafe.com

Introducing Walk Your Way Thin Kits by Leslie Sansone!

Hey all you Leslie walkers --- Good news today! (And for the record - this is not a paid endorsement -- I just like her products!)

Brand new products that help you reach your weight loss goals! Available exclusively at select Target stores for $19.99!

	Walk Off Even More Weight with 2 lb. Weight Belt You don't have to run a marathon to get a challenging workout. For the first time ever, we are incorporating a weight belt with our walk. Workout #1 is a 2 Mile Walk with classic Walk at Home features, moving at a 15 minute per mile pace(4mph) while wearing the weight belt for more calorie burn! Workout #2 is another 2 Mile Walk, but we increased the pace. Try a 12 minute per mile pace(5 mph) while wearing the weight belt. Fast sweaty fitness...at home!
	Walk Off 10 Pounds with Step Counter This 3 Mile calorie cruncher is a perfect tool to help you walk off those extra pounds . On alternate days, wear your step counter and follow our easy 14 day plan. You get the meals and the miles in this super slimming system!
	3 Mile Calorie Blast with Walk Belt Pour on the power and get ready to blow away those calories for good. This 3 Mile Walk uses the Walk Belt to engage the core while slimming the arm, back and chest muscles! The result…a flat tummy and sleek toned upper body. Walking doesn’t get any better than this!
	Punch Up Your Walk with Weighted Gloves Walk strong with this high-intensity workout that will challenge every major muscle group in your body, right in your own home. Wear the weighted gloves and FEEL the muscles work! 4 STRONG Miles! You choose to wear the gloves or just walk, walk, walk!
	Walk It Off & Tone It Up with 2 Firm Bands 5 BIG Miles to walk yourself to a slimmer stronger you! And… not 1… but 2 Firm Bands to BOOST muscle activity while you walk! Be prepared for Lots of Miles AND Lots of Sweat.
	Belly, Buns & Thighs Slimdown with Fit Cuff You don’t have to spend hours in the gym to get leaner, trimmer or stronger. Join us in this exciting new program and take your walk to the next level. This 3 Mile Walk workout uses the Fit Cuff resistance tubes at the end of the walk for standing exercises that tone the lower body! PLUS: A special segment follows the walk using the Fit Cuff with floor exercises for sculpting the muscles of lower body. You will trim your thighs and firm your backend…fast!

Walk for the Health of Your Heart

Today is the American Heart Association National Start! Walking Day. "The Start! Heart Walk is the American Heart Association's premiere event for raising funds to save lives from this country's No. 1 and No. 3 killers - heart disease and stroke.

Designed to promote physical activity and heart-healthy living, the Start! Heart Walk creates an environment that's fun and rewarding for the entire family.

This year, more than 1 million walkers will participate in over 425 events. Your participation will help us raise even more in our fight to save lives. Walk with friends, family, coworkers or strangers you'll bond with along the way.

Any way you choose to do it, your heart will thank you for it!"

Intro Tips for Early Morning Walkers:

* The night before, get your walking clothes and shoes ready so it’s easy to put them on and head out the door.
* An iPod or other portable music device programmed with up tempo music or set to your favorite radio station can keep you moving at a brisk pace. Just make sure you can still hear traffic.
* Stretch your calves and hamstrings at the end of your walk. Watching a morning news show or check your email while stretching.
* If it’s dark outside, wear clothing with reflective stripes so motorists can see you.

Congratulations! You’re getting your day started right!

Remember Rule #4: Daily Exercise

Intro Tips for Lunchtime Walkers:
* Schedule your lunchtime walk in Outlook or your work calendar. Think of it as an important appointment, which it is!
* If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
* Recruit a couple work colleagues to join you in the program. You can keep each other on track.
* Depending on your walking pace, the weather, and your tendency to sweat during exercise, you may be able to wear your work clothes and just switch to athletic shoes. Or you may prefer to slip on a t-shirt. In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress. You’ll be MOVING, not sitting in the fresh air!
* Pick a route where you can grab a sandwich at the end of your walk, or make sure you bring a healthy lunch.

Congratulations on fitting in fitness!

Intro Tips for After-Work Workers:
* Have a light snack at about 4pm (for example, a yogurt and handful of almonds, or an apple and 1 oz of cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
* Pick an area that’s not heavily trafficked since rush hour can increase air pollutants.
* Walk tall and do some backward shoulder rolls to relieve work stress.
* If it’s dark outside, wear clothing with reflective strips so motorists can see you.

Congratulations on taking care of yourself!

Walking to my Birthday

Hello Neighbors!!!

You may have noticed my new signature ticker:




2009 is a big year for me. This summer is my ((gulp)) 25 year high school reunion and in September is my 10 year Arrivalversary. I want to be my best for these events. Lately I'm not particularly motivated by a weight ticker as my maintenance is pretty steady give or take a few pounds. But I have become a bit lazy when it comes to my cardio workouts - you know - hit and miss, nothing regular.

So my birthday is coming up in April and I've set myself a goal to treadmill 160 miles between now and then. Walk to my Birthday! I'm not going to count my outdoor walking because I don't get the burn from it like I do the treadmill. Yesterday I did 2 miles and today 3. I have 45 days left to walk the last 155 miles to my Birthday! And the reward? Strong toned legs and a new pair of shoes!! (A friend asked me, "What happens if you don't make it?" and I answered, "That is NOT an option.")

So join me in this personal fitness challenge or create your own!

Remember, we all do better when we have a challenge, a goal and a plan.
I will keep you posted of my progress: follow this thread in the Neighborhood.

Happy trails . . . . .

Proper Walking Form

Hi Neighbors!

A few posts ago I wrote about good reasons for starting a walking program. I think that universally walking is the favorite exercise or sport of most weight loss surgery patients. I know I love a good walk just about as much as anyone. So, from the previously cited "Walk it Off" publication from Reader's Digest I am sharing tips for proper walking form. To keep me focused I photocopied this page and have it on the data-deck of my treadmill.

"Walk Tall" Page 15.

Walking feels easier and is less likely to lead to injury when you use good form. follow these tips.

-- Keep your shoulders relaxed, down, and slightly back.
-- Stand up straight, not hunched forward.
-- Stride length should feel natural, not strained. Longer isn't better.
-- Keep your elbows bent at about 90-degree angles. Pump them forward and back; they shouldn't cross in front of your body.
-- Land first on your heel, then roll forward across the ball of your foot and push off with your toes.

For more helpful information on walking and weight loss surgery visit the LivingAfterWLS Library.

Healthier Walking

Kim's First 5K after WLS

Weight Loss Through Walking

Start a Walking Program

5 Reasons to Walk

Hello Neighbors! Happy weekend to you.

I just picked up the Reader's Digest special publication "Walk It Off" Winter 2009 edition. Of all the exercises I do I love walking the most. Outdoor walking in good weather is powerfully invigorating. And for those cloudy days breaking a good sweat on the treadmill is equally uplifting. "Walk it Off" offers "5 Great Reasons to Walk" on page 3:

1) You'll boost your self-esteem. Looking good and feeling in control make it happen.

2) You'll lose weight! And build muscle.

3) You'll be less hungry. Hurrary! Moderate exercise acts as an appetite suppressant.

4) You'll lower your stress hormones. And let's face it - who isn't stressed?

5) You'll sleep better at night. And sweeten your sex life!

Sounds pretty good to me! Have you gone on a walk today?

Take Time to Stretch the Body

Today is a bit cold and glum here in Wyoming and I did not particularly want to get out of bed this morning and get going with the routine of the day. So lazily I stayed in bed and watched with fascination the ritual of KeepHerKitty (my beloved calico cat) as she prepared herself for the day - be it rain or shine.

Leisurely she rose and made her body long and lithe in a slow luxuirous stretch. First she extended her hands (front legs) with her rump in the air. Then she rolled her back, vertebra-by-vertebra until each part was stretched and fluid. She extended each paw stretching wide her toes and she stretched without worry for the ticking clock. Little KeepHerKitty was in charge of her own flexibility on her own schedule. Good manners did not keep her from sharing a big wide-mouth open yawn with me. And from all accounts, the expression on her face told me that stretching feels good.

Oh that we should learn from our pets.

Do you ever find yourself mid-way through the day never having stretched or flexed your body? Things feel all tight and stiff and unyeilding? I don't think KeepHerKitty has ever gone a day with her body feeling stiff and unflexed. What a good example this little feline is to me.

So I came accross and article by Scott Malin who teaches about the Dynamics of Motion. You can learn more about his work at Dynamics of Motion. Here is what Mr. Malin has to say about the benefits of flexibility -- and I think KeepHerKitty would agree!

Top 4 Benefits of Flexibility
By Scott Malin

Flexibility is easily overlooked in a workout setting, though it has numerous benefits. Good flexibility can literally be the difference between achieving your goals or falling short due to injury or pain. Each of the following areas explains how flexibility, when used on a regular basis, will improve your workout and quality of life.

1) Improves Posture

Stretching improves posture by getting the body to re-balance the muscles that are tight. The soft tissue structures of most people's bodies get damaged due to poor habitual patterns and a sedentary lifestyle. Stretching can help realign soft tissue structures, helping you maintain good posture and protecting you from injury. When the body is properly stretched, not only does posture improve, but many people notice dramatic reductions in chronic pain, for example - lower back pain. Low back pain can be caused by tight muscles that help support and protect the back. So when the hamstrings, quads, hip flexors, glute medius, etc. are properly stretched, stress is reduced on the lower back and this can alleviate or even eliminate pain.

2) Improved Performance and Decrease of Risk of Injury

Proper stretching techniques also increases physical performance. When muscles and joints become more flexible, they have the ability to move through a greater range of motion and with more power. In addition, with greater flexibility it takes less energy to achieve the full range of motion, so your movement becomes more efficient and effective. Stretching decreases resistance in tissue structures, making them more pliable and thus less susceptible to injury due to over extension or improper movement.

3) Eliminates Shortening of Musculature

The chronic shortening of muscles leads to many problems. When an individual performs resistance training, the muscles are contracted over and over again. Over time this will lead to loss of full range of motion, improper movement patterns, pain in the joints and loss of mobility. However, these problems can be alleviated simply by engaging in warm up and cool down stretches. In addition, on days off, stretching can take place of the workout. It can even be done when you have a few spare minutes or while watching television. Think of it this way- as you contract your muscles, they become shorter. As you stretch them, they become longer. So, it is very important to balance out your workouts with stretching to avoid shortened muscles.

4) Aids in reducing muscle stiffness and soreness, and improves blood flow

Stretching helps dispel the build up of lactic acid in the muscle that is being worked, thus aiding in eliminating the stiff sore muscles on the following day. It also helps to aid in blood flow to the tissue. Blood carries the necessary nutrients to repair tissue after a workout. Stretching increases tissue temperature which in turn increases circulation.

If you would like to learn more about dynamics flexibility and much more, please visit Dymanics of Motion. Scott Malin is a widely respected expert on the subject of fitness, strength, and nutrition.

Article Source: Ezine Articles Scott Malin

Fit Is IT Challenge

Hello Everyone!

I hope you had a fine weekend and a lovely Mother’s Day. For us the day usually heralds spring but would you believe we woke up to snow this morning? I am reluctant to complain about our weather when so many other places are suffering terrible weather and unfortunate natural disaster. So I’ll simply put another log on the fire, count my blessings and send warm wishes to those affected by Mother Nature’s wrath.

Last week I did the 5 Day Pouch Test – it took me six days with a do-over of Day 2. But I finished the “Test” and again I am impressed with how tight my pouch feels and how truly easy it is to follow a regular eating plan. In the Neighborhood we refer to here on out as “Day 6” where we follow the Four Rules and comply with liquid restrictions and avoid slider foods.

One thing that is often forgotten in our 5 Day Pouch Test is the beauty and necessity of physical movement. Dare I say the “E” word? Exercise. For those who have been with me for a while, you know I don’t like protein shakes and I’m no fan of exercise. Turns out both are necessary in the long-term weight maintenance plan.

So I am bringing forward the “Fit Is It” challenge – something LivingAfterWLS introduced several years ago. The “Fit Is It” challenge, complete with downloadable chart requires 180 minutes of planned physical activity a week. Think about it! That is only 30 minutes of organized activity six days a week. You get a day of rest!

We have several helpful articles at LivingAfterWLS to help us start or maintain a fitness program as we do our best each day to make the most of this new life. Take a look:

24 Reasons to Exercise
Weight Loss Through Walking
Walking Program
Exercise Videos Rock
Keeping an Exercise Journal
Strength Training for Beginners

If you are looking for inspiration read these articles:

Going to Extremes
My First 5K by Kim

Happy moving Neighbors!