Things I Can Do to Improve My Physical Fitness

I had an intensely frustrating physical therapy appointment this morning. I told the physical therapist that, despite the semi-orthopedic shoes and the ankle-foot orthosis, I still walk with a drop foot after roughly 20 minutes of walking. She is going to bring my shoes and the AFO to the orthopedic shoemaker and the guy in charge of the AFO yet again, but I’m skeptical there’ll be a solution. I feel very frustrated that, a year to eighteen months ago, I could easily walk for an hour several times a day and now I struggle to walk for fifteen minutes. That, my staff later countered, may be related to my lack of physical fitness too. In other words, I need to build up stamina again. Now that I have nothing better to share, I am going to list ways in which I can improve my level of physical fitness.

1. Go on the elliptical for ten to fifteen minutes at a time three times a week. I used to try to go on the elliptical for 25 minutes at a time and aim for five times a week, but that’s not realistic right now. Besides, I hate that thing with a passion, so making myself go on it five times a week right away is guaranteed to fail.

2. Go for daily walks again. I have been avoiding walks because of the pain the AFO causes me as well as the hassle involved in trying to judge the weather, whether I need to wear sunscreen, etc. I really need to make daily walking a habit again, even if it’s only a ten-minute walk around the day center.

3. Throw a ball. This doesn’t necessarily strengthen my legs and it isn’t quite cardio level either, but any movement counts.

4. Weight training. I really need to get into the habit of doing weight lifting again, if only three rounds of ten a few times a week. This is arm training, since I cannot really do core training at all, but again, it will help me get to a higher physical fitness level.

5. Doing the exercises I originally did with the physical therapist for my back. I am not sure why I list these, but they can’t hurt.

Ultimately, I would really like to go to a gym at some point. The day center has a stationary bike too, but I’m not sure I can use that.

Do you have any suggestions as to ways for me to practise physical exercise?

#WeekendCoffeeShare (October 24, 2021)

Hi everyone. It’s really sunny out this Sunday afternoon! How about you join me for #WeekendCoffeeShare. I had quite a lot of coffee so far today, as I went out to McDonald’s (well, through the drive-through) with my husband for lunch and had coffee there. It was better than the coffee I had at Subway last week. Then when I came back to the care facility, I had a cup of coffee again. If you’d like a cup of it too, I’m pretty sure there’s still some left, as my staff said her colleague had just made a fresh pot. Let’s have a cup of coffee and let’s catch up.

If we were having coffee, I’d almost invite you to the balcony. It’s sunny, after all, but quite cold. Besides, the balcony is covered in fallen leaves. So I guess we’ll sit indoors after all.

If we were having coffee, I’d share that I managed to get in 12.5K steps yesterday. That’s a huge win, as I had thought my physical condition was declining slightly. Apparently not.

I also went on the elliptical for half an hour on Friday and am planning to go onto it for another 30 minutes later this evening.

If we were having coffee, I would tell you that all this is slightly comforting in light of my probable IBS symptoms and the upcoming abdominal X-ray. I mean, if it’s something very serious, I guess I’d have other symptoms, such as unexpected weight loss or declining physical fitness. Please all still pray for me that the X-rays will show something easily treatable.

If we were having coffee, I would share that my husband bought a new car. Well, he’s going to exchange it for our current Volkswagen Golf on Wednesday. It’s a Daihatsu Cuore, a very small car. His VW is still in relatively good shape, but both of us wanted a cheaper car with respect to gas usage, insurance and tax. With the deal he got, my husband says he’ll have saved enough on these to cover the cost of buying the Cuore within the year. I must say I feel a lot better about this car than I felt back when my husband bought the VW.

If we were having coffee, lastly I would share that I woke up after a nightmare early this morning. It wasn’t yet time for my one-on-one to arrive, so the morning staff helped me put on my music pillow and settle back to bed. I thankfully slept well for about an hour and a half after that. I am really hoping this means that the topiramate is working. I mean, my nightmares aren’t your standard scary dreams and as far as I’m aware, topiramate doesn’t suppress REM sleep altogether, but it does seem to make it easier to let go of anxiety-inducing dreams.

How have you been?

Getting Active #WotW

Hi everyone. Today I’m joining in with Word of the Week. It’s been nearly a year since I last joined this linky, but today I’m inspired to. The idea is to sum up your week in a word or phrase. My phrase for this week is: getting active.

You see, last week I was still pretty badly under the weather. This week, though I’m not fully recovered, I’m getting back on track. Though I did walk most days last week, I didn’t get in any other exercise.

This week, so far, I reached my step goal of 10K steps a day each day. I am pretty motivated. Last week, my husband joked that I’d earn a Domino’s pizza for every five million steps I took. That’d take me about a year and a half if I reached my step goal each and every day. I don’t, of course, but I do meet the goal about three times a week on average. This week, five times, so far. I still marvel at the fact that, about three years ago, I merely dreamt about reaching my step goal a few days a week and considered it a sign of optimal physical health. This does show that, as much as I may think I’m deteriorating, at least with respect to physical activity, I’m not.

In addition to walking, I went on the elliptical both yesterday and today. I got in only about ten minutes each day, but that’s okay, considering I’m still not fully recovered from my cold. Yesterday, I listened to a Christian workout playlist. Today, I chose the Southern rock playlist I created some years back when I still went on the elliptical regularly. It was good to listen to my favorite song on that playlist, Jessico by the Kentucky Headhunters.

I also did some core training, ie. planking. I can do it for about ten seconds at a time, which isn’t much, but oh well. I know that if I continue to try, I’ll get better eventually.

Being able to be this physically active, truly boosts my confidence. I mean, I had to buy new clothes this past week and the jeans I ordered, seemed a bit tight at first. This caused me to feel rather self-conscious about being overweight. My staff though reassured me that jeans always fit tighter when you first buy them. Besides, though I’m overweight, at least I still have the exact same size I had about six years ago when I ordered my current favorite jeans, for which the new ones are a replacement. This means I’m not gaining weight.

Word of the Week linky

Lovin’ Lately (June 19, 2020)

Hi everyone and welcome to another edition of Lovin’ Lately, in which I share all the things I’ve been loving recently. I’m joining in with Friday Favorites.

Today was a pretty busy day. It was the Friday we have day activities (every other Friday is a day off). As such, I’ve been pretty active. This is why I didn’t sit down to write until now that it’s past 10PM. With no further ado, let me start.

1. Netflix. Last Saturday, in an impulse, I decided to get a Netflix subscription again. I always get the basic one, as I, being blind, don’t need HD video or multiple screens to watch on. I wanted to see the Netflix original documentary series Diagnosis. This is really fascinating!

2. My yoga mat. My husband brought it to me last week and I finally unfolded it this evening to get some working out done. I tried several yoga apps, but haven’t found one that I like yet. Then again, I love doing yoga just the way I like it. I mean, I’m pretty inflexible and don’t have much strength in my muscles at all, but if I don’t practise, it will remain this way. I tried a beginner’s yoga class with the app Down Dog, but couldn’t follow it without being able to see the video. Still, I loved the feel of working out.

3. Journaling prompt collections. I’ve probably mentioned half a dozen times already that I love to collect books of writing prompts, particularly those geared towards journaling. This week, I got a few good ones. The Goddess Journaling Workbook by Beatrix Minerva Linden is great. I already worked on some of the prompts over the past few days, as you can see. I however also love The Year of You by Hannah Braime.

4. A stuffed pillow. I got to borrow one from another client here at the care facility earlier this week and was totally in love with it. I kept stroking its soft side as I dozed off to sleep.

5. My Fitbit. This is by no means a new product, but I just want to mention it as a way to celebrate the huge step achievement I reached this week. So far this week, I got over 56K steps. This includes a short elliptical workout this evening. My Fitbit doesn’t count the yoga workout.

What products have you been lovin’ lately?

Tuesday Ramblings

Today I don’t know what I want to write about. I’m struggling a bit. Had a hard session with my community psychiatric nurse this afternoon. During the last bit of it and after it for a while, my leg kept trembling. It generally does when I’m very emotional.

I think a switch of personality happened during the session too. I’m not sure it was a full switch or just passive influence. I feel like a fraud for thinking this really happened.

In other news, I ordered a new iPhone last Saturday and it arrived yesterday. Today, I installed it. I got most things working pretty well. I got the iPhone SE 2020, which is much like the iPhone 8 but with better battery capacity, higher processor speed and a slightly better camera. It does take a little getting used to, particularly because it’s larger and heavier than the old SE I used to have. I can’t imagine that this is really the smallest iPhone currently on the market. It is though. It also feels weird that the home button isn’t actually a button anymore. Thankfully this model still does have a home button though and doesn’t require face ID.

I walked three times today. Unfortunately, I didn’t meet my step goal and, as I’m supposed to go to bed in half an hour or so, I don’t think I will.

I asked my husband to bring my yoga mat and weights when he visits me again. I looked at some fitness blogs yesterday. Though I don’t think I’ll ever be a fitness blogger even as much as I’m a book blogger, these bloggers did inspire me to get active. I googled a basic beginner’s fitness plan. I haven’t started with it yet, but hopefully will soon. I also really hope to be starting yoga again soon.

How are you all doing?

My Favorite Ways of Staying Active

Today, I am joining in with the RagTag Daily Prompt for Thursday. It is “Exercise“. I am a pretty sedentary person, but nonetheless, I love getting moving every once in a while. Here are my favorite ways of staying active both physically and mentally.

1. Walking. My absolute favorite way of physical exercise has to be walking. Due to my disabilities, I am not safe leaving the house on my own for a walk, but I do enjoy walks with my support staff or other people. As regular readers of this blog know, I go for a long walk each Monday at day activities. This week, unfortunately, it started to pour when we’d just been out of the door for five minutes, so we had to return. Both today and yesterday though, I went for an hour-long walk with my support coordinator.

2. Swimming. My second most favorite way of exercising physically has to be swimming. We do it at day activities every other Tuesday. My Fitbit activity tracker is water-proof, so it tracks my swimming activity too.

3. Going on gym equipment. I have an elliptical at home, which I really need to use more often. I manage twice a week on average, but sometimes I don’t go for over a week.

I also discussed with my support worker getting myself a gym membership. There’s a gym in the nearby city that has services for people who suffered brain injury. I’d love to go there.

4. Yoga. I used to take yoga lessons at the institution in Nijmegen many years ago, but I quit eventually. Then I tried to practise on my own. My husband eventually borrowed my yoga mat for his own exercise, then threw it out because it’d disintegrated. I just ordered myself anew one, which should arrive tomorrow. I tried to do yoga on my bed today, but that wasn’t really ideal.

5. Horseback riding. This isn’t particularly exercise-y if you ask me, since we just step around. However, it is an activity that I commit to once a week and that keeps me healthy – or so I’d like to think.

What are your favorite ways of staying healthy?

Next Year

Last week, I wrote a post based on a journaling prompt from the book The Self-Exploration Journal about where I’d want to be years from now. The next prompt asks us to write about where, given our current daily activities and routines, we can realistically expect to be in a year.

If my daily routines and activities of the past sixteen months, living with my husband, have taught me anything, it’s that nothing is certain. I thought, after my last overdose in October of 2017 that I would be stabilizing now at my old day activities and with my home support. That didn’t work out, because within months I was told I’d have to leave the day center eventually.

Now I’ve only just settled in at my new day activities placement. I am pretty content with how things are there now, but am not sure I feel excited about evnetually going four full days rather than just mornings. I mean, I still struggle a lot with overload.

At home, spending my afternoons alone, I feel awful. This could be depression sinking in again, but I’m not sure.

Realistically, based on my current routines and activities, can I expect to move within a year? I mean, I badly want to, but am even undecided as to how I want to live. Maybe next year I’ll be living in another house with my husband. Maybe I’ll be in supported housing after all. Maybe – most likely – I’ll still be holding on by a thread as I live here.

Mental health-wise, I don’t expect I’ll be doing much better in a year. That’s partly because my mental health issues are rather complex and partly because we don’t have a clear treatment plan that everyone agrees on.

I don’t expect much improvement in my physical health either, though I do hope to be a bit more in shape. Based on my current habits, I cannot expect to be at or near a healthy weight yet, but will hopefully have lost some weight.

I would really like to do some more learning. I tried to learn German for a bit a few weeks ago, but my head spun with all the information. Maybe I’ll be able to do some learning as I go by engaging with the books and blogs I read. I’ll also hopefully keep up the daily writing practise.

Walking

Over at Therapy Bits, carol anne posed a good question. She asked whether we enjoy being out in the fresh air and going for walks.

My short answer has to be a resounding YES. I love, love, love walking! It helps me relieve stress, get my thoughts organized and be mindful. It also for obvious reasons helps my physical health.

Last year, when I first embarked on my weight loss journey, I was badly out of shape. My husband offered to take me on daily 36-minute walks. Why 36 minutes? Because that’d burn the number of calories I’d have to decrease if I wanted to get to my first goal weight within a year. For me, these walsk were jog-walks, as my husband walks rather fast. I was exhausted within five minutes.

My husband hasn’t taken me on these fast-paced walks much after those first few days, but I do go on walks regularly. I regularly walk to the nearby ferry with my support workers, which is about 1.5km one way.

About half a year ago, I bought a Fitbit activity tracker. It is recommended that you get at least 10,000 steps a day. I got that on my first day, but only manage it once every few weeks now.

The Fitbit has a smart way of tracking exericse, so it distinguishes between running, walking, cycling and going on the elliptical. Mine, the Fitbit Flex2, is also water proof. Today, I went swimming for the first time since having my Fitbit. I am not fully able to make sense of the data it provided, but it definitely did recognize that I’d been swimming.

Back to the question though. As much as I love walking, I don’t really enjoy the great outdoors. I hate walking in the forest or on otherwise uneven ground. In fact, I think I would almost equally enjoy walking on a treadmill to walking outside if all other circumstances were the same. They aren’t though, since on the treadmill you’re more in exericse mode than when going for a relaxed walk.