Can you see where I could squeeze it in?

[Bumperstump Cummerbund]

I'm so thoroughly sick of being obese. I just disgust myself at the moment. Don't get me wrong, I'm still rockin' out my outfits and enjoying being me, but I want there to be less of me to enjoy - I want the concentrated version

So I've cut down the portions, healthy-ised my snacks, even bought a new slow cooker so I can have dinner ready when we get home, to stop impulse junk food purchases. But when it comes to regular exercise - I just can't see where to fit it in through the week!

Mon to Fri -
*Up at 5am, get me and DH ready for work, leave house at about 6:30, no spare time.
*Get home between 6-7 depending on traffic, serve up dinner while DH feeds cats.
*Finish dinner between 7:30-8, clean up dishes and kitchen, dish up leftovers for next days lunch, prepare next days slow cooker meal
*Finish housework around 9

Because I'm overweight, I also have sleep apnoea which makes me exhausted all day. Literally, I could go for a sleep - not a nap - right now. DH and I generally take 1 car to work, so he drives and I sleep. Both ways. I'm trying to fit in exercise where I can - walking to the post office instead of driving (15 min round trip), taking stairs instead of lift. While it's better than nothing, I don't think the intensity or duration are enough to effect anything.

So fitness gurus, any suggestions? Definitely all welcome! Especially you Leesa, I signed up for your Around the World thingy and you ***** my conscience every flamin day with your status updates!

[MrsFabuloso]

Could you be dropped off and picked up from work a little walk away, so maybe your DH could drop you off/pick you up 2 blocks from work and you could walk the rest of the way? Maybe while at work making time for more incidental stuff, like 10 squats when you return from the loo, run on the spot for 3mins every 2hours....something like that! Set a timer everyhour and do something...anything to get moving a bit more?? Not really a propper exercise plan, but it's moving more which is the idea when you're trying to shift those kg's!

[Nai]

Hmm - can you get out at lunchtime for a walk? Meet DH after work for a walk and even though you might get home a bit later you will probably miss the traffic. Go for a walk after dinner rather than do the housework

[Bumperstump Cummerbund]

Forgot to say I don't really get a lunch break as such, coz I've gotta answer the phones, so going for a walk then can't happen Thats a good idea about after work, maybe a couple of times a week we could have a cold dinner which takes out prep time...

[misty]

30mins 5 times a week is what you should be aiming for. Having said that, you don't need to do all 30mins at once if you cann't fit it in. It can be hard to find 30mins. It can be much easier to find 10mins 3times a day. Do 10mins when you first get up, 10mins in the middle of the day, and 10mins just before bed - it adds up.

Plus don't forget or underestimate the benefit of incidental excerise. Try wearing a pedometer - you will be surprised by just how few steps you actually walk each day. The average office worker walks less then 3000 steps a day. You should ideally be walking 10,000 + steps, just to remain healthy. Build your steps up gradually.
Take the stairs instead of the lift, park the car further away from whereever you are going, put energy into your housework (that counts too - just think how many kj's you can burn vacumning, cleaning windows, grocery shopping). the trick is to make yourself as active as you can just doing day to day stuff - because it means that when you loose weight you are going to be significantly more likely to keep it off.

[Nai]

Another thought - if you have bikes you could take them on the car on a bike rack, park a distance from your work and ride to and from the car. I ride to work and it takes 30min each way - it would take exactly the same amount of time to drive or catch Public Transport so rather than commute, I get my exercise in that way. If there any bike paths or easy routes, it's a very easy way to fit exercise into your day.

[Daydream Believer]

Can you borrow or hire a treadmill or exercise bike? You can use both of those while watching TV at night. Or a fitball

[Bumperstump Cummerbund]

Yeah we have a brilliant treadmill - its just that I don't get the chance to get on it until 9pm, and by then i'm ready for bed! Surely its not good for your body to exercise and then go straight to bed? (actual question, i don't know the answer!)

[Traveller]

I would suggest fitting in exercise wherever you can, so take the stairs instead of the lift at work, stand at your desk and do calf exercises (stand on your tiptoes then slowly back down) or butt crunches. The treadmill at 9pm sounds great, just 20 mins every night will make a massive difference and will help you sleep better too. It's hard when you are at the start and seeing a lot of work to do but it really is the little changes that will make all the difference and, in combination with diet and portion size, you will soon notice a massive difference.

[Laranna]

Keike, you work near the river yeah? How about when you finish work go for a brisk walk along the foreshore. You'll also see along the way there is "gym equipment" so stop and hop on those. Now that we are coming into nicer and longer days, it would be a lovely destress after work Get your DH to meet you there if he drives and you can do it together. You'll miss some of peak hour traffic on the way home too. Or if it's you that has to pick up your DH, it's around 3.5km to walk around Lake Monger. You could do that instead. Freeze some of your slow cooker meals so you can chuck it in the microwave when you get home.

When you say you are getting yourself and DH ready, what are you doing for him in the mornings? Get him up with you so he can do his own stuff! He's gotta be supportive of you right? This could free up 15 or 20 minutes for you to smash it out on the treadmill before getting ready for work. I find exercising in the morning energises me for the day. If the only time you can find is at 9pm, JFDI! Even 20 minutes all out will be better than nothing. A nice warm shower afterwards will help you wind down. There's nothing bad about exercising before bed, you just might be a bit awake afterwards which is why I suggest a warm shower, help ya to relax ITMS.

What about weekends? You would surely be able to squeeze in one hour of exercise on Saturday and again on Sunday? Get on that treadmill or get out for a walk outdoors.

Above all, once you work this out, put it in your diary and make that appointment with yourself, make it non negotiable! Like you would any other appointment.

[Bumperstump Cummerbund]

Hahaha, it sounded bad the way I put it - DH does all his own stuff, but because he's not a morning person and also borderline Aspy he needs constant coaching to make sure he's doing it. Like, I'll tell him to do something, and come back in 10 minutes and he hasn't done it because on the way to do it he found something incredibly important that has to be done NOW and can't wait. Or sometimes he'll get caught in the routine of making sure something is done thoroughly and correctly, rather than realising that we may be running late so just get it done, y'know? So I hafta stay on top of him. Probably would be faster to do it all for him, but that's not really fair on him

Yeah, weekends are no problem, I'm trying to mix it up and get out in the sunshine instead of using the treadmills indoors. Whaddya mean 'gym equipment' darl? Just sitting randomly along the river?! How cool is that!

You're right about exercise being energising - I wonder if it would actually make me MORE likely to cook when I got home? I know when I have a good session I don't wanna have junk food or soft drink for a day or so after, I'm still on that high

Well there you go Eluned, you've solved it for me And we can take it in turns whether we walk along the river or around Lake Monger, just to mix it up a bit.

[Laranna]

Yeah there is gym equipment popping up at a lot of the big parks and popular walking routes. at first glance, it looks like kids play equipment but it's all actually things like cross trainers, steppers, stuff you can do pushups, chin ups, etc on. It's awesome!

[The[cookie]Doctor]

Surely its not good for your body to exercise and then go straight to bed? (actual question, i don't know the answer!)

I think Leesa recommended exercising before bed as a great tool to burn more calories as it keeps your body running high during your sleep. You might also find that exercising helps you sleep better (works for me, and DH - who has S/A) so even if you fit a little bit in would be better than nothing... worth a try??

My theory is if you want it you will make it work - I know that is not practical advice but it is all i can apply to myself. I never thought I could fit it in. And I admit i do feel guilty/selfish for making my DS routine unstable for myself but i figure he would rather have a fit and healthy mum who can do more with him physically speaking, than go to bed at a strict 8pm every night

[Miss.September]

Keike, I don't have any concrete advice for you but wanted to say Good Luck and will be cheering you on

[Mother Goose]

Some people find that exercise aids sleep whilst others find it hinders. When I first began training again, I found if I trained after 7pm, it put my sleep out by two hours. These days, it doesn't bother me and I will find if I miss a session, I don't sleep as well.

I would suggest increasing your incidental exercise and aiming (initially) for three 30 min sessions a week. Ease yourself into it. I know some people go hell for leather, but some people need to ease themselves into it. Make sure you give yourself plenty of recovery time.

Also, make the most of your weekends. First thing Sat morning - get out for some exercise. Sunday, same thing.

Absolutely increase your incidental exercise. Park further away, take the stairs, walk the long way, hand deliver a message instead of emailing it. Instead of vacuuming, sweep.

Can DH do some of the nightly things? Even if it's only every second night? That would free up some time to exercise...

But DC is right - if you really want this, you will find a way. I had a teacher who used to say, busy people always find time to do more.

HTH

MG

[luna moth]

Hun, you're just going to have to fit it in.

Exercising before bed is AWESOME - it's one of my fave things to do if I can't get to sleep or don't "feel" tired, or even if I know I have a big day the next day, I'll do 20 mins on the bike trainer, or go for a quick run, or do a billion sit ups (in the pre-preg days!) It actually makes you sleep better - if you think about it - how exhausted do you feel after that sort of exercise? It really improves sleep.

22 kilos ago (well, now it's closer to 10 kilos ago since I am putting it all back on ) all I started with was a once a week swimming session. I went with two friends, we went pretty much straight after work, swam as many laps as we could, and in the early days it was like 4 or 5, but I built up to 30 eventually, then we would go and sit in the spa and/or sauna for a while and have a gossip, then go home to a lateish super simple dinner (tuna salad or beans on toast or sometimes even a lean cuisine)

Then I added a daily walk, first 20 mins at a time, then gradually increased, and eventually was doing two one hour walks a day, and swimming 3-4 times a week. I could fit it in because I loved it, and because I had to, and because weight loss became my motivator - the more I lost, the more I wanted to lose.

Later, I started cycle commuting to work. In my last job, it was a 20 minute ride to work, or 40 minutes by public transport, or 30-40 minutes in the car, so it was a no-brainer. But apart from anything else, I fell in love with my bike, as you know. Fortunately, DH also cycles, so no jealousy issues

It will get easier. It seems so hard right now, but you CAN fit it in, and you WILL feel better. More exercise will mean better rest. You will lose weight, and your sleep apnoea will improve. You'll feel more energised, and you'll be able to exercise even more, and you will feel better.

Totally here for you. Make it happen.

[Bumperstump Cummerbund]

Well, I've brought in my sneakers and a change of clothes for after work - YAY! I'm so excited about walking again, I used to love it. It was a real stress reliever, blew away all the cobwebs. DH will normally be coming with me, but he has to work late tonight so I'll be doing it by myself.....and I'm kinda happy about it I stand at just under DH's shoulder level, so when we're walking we don't tend to have the same pace, I need to practically run to keep up with him normally. But when he's actually trying to walk at a brisk pace? Well, I'm not sure how its gonna go

Actually, thats another thought - instead of telling him to slow down when we're shopping or just out, I'm gonna start keeping up with him. I can count it as incidental exercise!

Thanks for all your help ladies, y'all ROCK!