Time for another 12 week trial

Time to consider new strategies. I face limitations as to how long I can be on my feet before back and joint pain shuts me down. My right ankle can experience a pinch nerve at any time. On uneven ground it is too easy to fall. I will stop there because you might think I'm complaining. As Samwise Gamgee used to say, "I

don't mean to Mr. Frodo"
So maybe I can take many short walks each day to reach 60 minutes a day. I may add strength training into these minutes as well. Different symbols for 1, 2, 3, 4 minute walks for my stick notes. Keep track of a few walks at night on my phone and on my computer during the day. Include walking during TV time late at night. Never really sit too long.
Keep biking separate for aerobic work. Later separate strength fitness from walking. So in a few weeks it should look like 60 minutes of walking each day. 20 to 30 minutes of Biking 3-5 days a week. After 12 weeks access for changes. Walking can be a continuous program with Leslie Sansone. I don't fall with these and balance is challenged and different muscles used. Walking with fatman exercises such as lunges, dips and squats, pushups, sit ups.  Lots of water.
I am eating half my carbs and smaller portions. Two smaller meals with a fruit and veggies back in the middle of the day.

up to 12 miles an hr

Right off the bat walking 20, 30, 45 60 minutes each day is a good day. 60 minutes is 6,000 steps. On days I bike those steps will rise. Each time I try these things, something works and something does not. a twelve week program is easy enough to commit to. Joint challenges will occur.
My mobility works like a charm. Easy to load and unload. Easy to set up. I can lift machine by self easy enough, but it is a snap with the two of us, Barb taking the light and I the end with battery and seat. I tooled around home depot. Speed can be controlled for unexpected stops and shopping leisure. In the grocery store and mall outstanding. Indoors I haven't put it into faster gear. Full throttle at level 1 goes faster than walkers. It is a feel thing but most of the time i go at half throttle. Outdoors on trail I can move at about 12 miles an hour in fast mode. It is a little fun.

Home improvement's impact on health

We are having a winter that started late this year in one weather expert shared in an El Nino season winters come late but stay cold a little longer in the spring. I really have been enjoying my new windows and the energy savings they have given me this winter. Over the years we have insulated and remodeled the house. I am thankful for the many ways to make come home better. The quality of life experienced in an improved shelter fits into a healthy lifestyle. 

Therapist studies related to light and the ability to avoid seasonal mood changes. Using my bay window for green plants also plays into the health of the house. People have shared dealing with chemicals in the house and its effect upon health. Making a home livable it is well worth the investment. Our health has to improve with a better shelter. 

For those of you who have concern about a green planet my furnace is running less often. 

Consider instead of keeping up with the Jones's, Home improvement can be about improving the quality of your life. There is no guarantee on how long that life might last, but the days and years that we have can be a little better. 

When you have an old house there's always something to work on. There is also only so much you can do at a time. In this regard is much like our health, you can't do everything once but have to taking the day of a time. Recovering our health has its own timetable. If we ignored our problems they can lead to ruin. 

I think this is similar to an old house. If you ignore the repairs a house can go downhill very quickly. A house where you live you are personally interested in making in home. I think that's one of the problem is with rental property is in the responsibility of making it home. Often in those houses going to disrepair within a generation.

The impact of an insulated home on health has to improve the immune system to fight off diseases and sicknesses. If you lived in the tropics like my friend Moses having a home that has good screens on the windows what have to improve their fight against malaria. When I was in Africa I got malaria. My fever was higher then any fever I got from the flu here. If you battled malaria all your life it would have to break down your health against other things. 

Respiratory influenza actually survives very well in the cold Barb told me the other day. Other bugs the cold kills off. 

I've been good with my exercise bike lately. And if I didn't exercise that day I've been listening to audiobooks and cycling 20 to 30 minutes, what I call walking the dog. Dr. Cooper years ago recommended taking the dog out for a walk at night if you had no exercising in the day for a 20 minute walk. He was well aware exercise should be two hours before we go to bed, but doing a walk before we go to sleep is good for the heart and better than not doing nothing.

Doing nothing to improve the quality of our life in our home, like doing nothing to improve the quality of our life and our lifestyle maybe something that we have to work on. Keep walking

New page how to make indoor biking work.

Remember my older friends to check with your doctor before you begin an exercise program. You are always in control of how are you exercise. Walking with the fat Man is all about adapting to who we are. Follow your doctor's advice and take your time to get fit. 

Portable bike

I am incorporating two new strategies into my winter workouts. I have long been a fan of Leslie Sansone's indoor walking programs. Now I've added two different programs using indoor bikes. My exercise bike is an air bike. Besides the pedaling, the bike can move with upper arm movements. The bike is not made for spin classes but right now I'm adapting with it. When the spin class changes intensity I do the same. Another bike that I can use is just pedals that adjusts the resistance. I have a great chair that I use and it creates a recumbent bike. This gives me good back 

If you have a sitting chair with arm
rests this experience is very doable.

support with a comfortable seat. The newer spin and exercise bikes would be improvement, but until I can save up these bikes this will work. The cycle is very portable and flexible, if I move two smaller quarters this device can be very easily adaptable.

Online spin classes are available. You can join a class with interaction and monitoring at a cost or find free ones. These classes vary in amount of time from 20 to 25 minutes to an hour. You can monitor how long you do the class at your own pace. Start out with a shorter time and build up to a longer time and you can control your intensity. If you are fit you can keep up with the class if you are working to get fit you can pace yourself following the beat of the music where you might not be going as fast as the class but you are changing intensity with them. Or if you need to you can slowdown to keep a healthy heart rate. The spin classes are designed for younger people and right now I haven't seen a spin class for older people. But I'll keep looking.

Note how easy it is to step through.
Stability and comfort with a good
workout. We can age with it.

Another way to use your bike is to follow a virtual trail. You can choose different locations and you can control the speed and Power that you need to use your bike. When you're biking out on the street you can put your bike in a lower gear that keeps you peddling easier to keep the motion of biking. On trails I see a lot of people coasting. That's okay for sightseeing and all movement is good. But when you're biking for fitness you want to keep your legs moving, so bikers use their gears to make that happen. Moving slower to go uphill or to just slow down the intensity change gears. The same is true for indoor biking you just keep changing the gears to keep your legs moving and yet have times where are you are simulating traveling on flat land and going up hills.

So far I've noticed in these workouts some of them tell you when to change gears. Others do not but you can follow the music or how you see the terrain change to make those same changes as you would if you were biking. And once again you can't control your time on the bike. If third way indoor biking is used is watching TV or listening to music. I

have done better listening to music than watching TV. I think a recumbent bike would be best for TV

A spin bike, as with all of these
Suggestions look for the bike that
fits your purpose. Bikes come in
different cost so check it out the
Reviews and purchase the best
quality that you can.

watching. This seat is more comfortable. I wonder if TV makes me more lazy?

I have CP and biking outdoors my recumbent bike has been revolutionary. It is made my bike riding more comfortable and easier to move up hills an overall enjoy a faster ride. The three wheels give me the balance support that I need. The technology for bikes and chairs give many more people with disabilities mobility and fitness options.

My outdoor experiences help me understand making the most of indoor options. The advantages of doing these in a class is the socialization and support that you can get. The advantages of doing them at home are one of safety, exercise that your discretion, and convenience. Biking can help circulation, conditioning, muscle and bone strength. What I like about it is another option along with walking that you can do in the wintertime. You can also exercise when it's hot or bad weather. There is also the safety of your home. Adding a virtual class or experience, we're doing it watching TV Or listening to music gives your mind something to think about while walk biking. For me, biking an indoor walking are activities that I can do without falling. 

I came across a bike that allows you to put your laptop on a stand to bike in an office. They have created desks that you can work from standing. Having wanted you can do biking can't help put movement into your day. It will be interesting to see you what people do with this thinking. Well make sure whether by bike, walk, run or swim to keep walking.