Exercise
Part of my method to lose 150lbs is to engage in moderate but regular exercise, in particular walking, light weight training, tai chi and possibly yoga and pilates as time goes on. I used to love high intensity workouts (HIIT) but research tells me that moderate exercise is key.
We all know that exercise is good for us. Regular exercise has no end of health benefits, among which are that it:
- Improves mental state
- Boosts cognitive ability
- Builds confidence and self esteem
- Helps with coordination
- Aids the immune system
- Reduces stress
- Strengthens the body
- Balances sleep patterns
- Removes toxins
- Helps get more oxygen to the cells
- Lowers blood pressure
- Keeps joints supple
- Prevents loss of muscle
- Reduces social anxiety
- Helps with flexibility
- Eases back pain
- Improves balance
- Increases energy
- Allows you time to think clearly
- Improves posture
- Boosts skin tone
- Improves eating habits
- Decreases risk of osteoporosis
- Increases endurance
For me, walking is by far my favourite way to exercise, though I do enjoy aerobics and a bit of tai chi now and then. Walking, though, gives me time to clear my head and organise my thoughts. As someone who’s suffered with severe anxiety, stress and depression, walking is literally my medicine. High intensity workouts apparently stress the body somewhat, so it makes sense that my body prefers more gentle activity these days.
My plan is to walk a few times a day wherever I am and however I feel (Archie, our Springer Spaniel will make sure of that!). Whether it’s six 10-minute walks or one 1-hour walk a day, I don’t care, so long as I’m getting out and about in nature for at least a hour. Living in a van I spend lots of time in forests, next to beaches and exploring national parks, so walking is a pleasure wherever I am.
When it comes to keeping fit, moderate exercise appears to be more beneficial than intense exercise. According to Dr James O’Keefe, you cannot overdo moderate exercise (where you’re breathless but can still hold a conversation) but you can overdo high intensity exercise (where you’re breathless and unable to hold a conversation).
Put simply, moderate exercise can improve longevity. O’Keefe says, “If you look at people who are doing the most vigorous exercise compared to people doing the most moderate exercise, the moderate exercisers have twice as good a reduction in long-term mortality as the high-volume vigorous exerciser.”
According to his findings, doing high-intensity, strenuous exercise beyond 75 minutes a week is actually counterproductive to health in the long run, particularly for those in and beyond their mid-40s and 50s, who benefit most from moderate exercise.
EXERCISE AND LONGEVITY
I always enjoyed working out, walking, horse riding, cycling and swimming but as my weight increased it became more difficult to exercise. Let’s be honest, it’s painful and embarrassing to jiggle 150lbs of excess weight around.
At my highest weight, gentle walking on the spot was all I could manage – or a few minutes of beginner aerobics – before my body ached too much and I had to stop.
Now that my weight loss journey is underway, I aim to walk first thing in the morning a) to get it over with and b) because it improves my mindset for the rest of the day.
What I’ve found is that cutting out alcohol and processed food has made my body more supple, even before losing weight, so it’s easier to move around. Staying hydrated makes moving around easier still.
Then add in fasting (which reduces inflammation and increases energy) and I actually want to move my body. And when I get good sleep I literally jump out of bed and the first thing I want to do is walk.
Gentle and often seems to be what my body likes at the moment. I’m sure I’ll add in HIIT sessions as time goes on but for now walking and workouts are what suit me best – and I love how I feel afterwards.
WALKING
I’ve found that starting the day with even a short, brisk(ish) walk means I’m more consistent in everything I do. Being consistent is something I’ve struggled with for decades but when I stick to a routine I’m 100% more focused and in control.
I use spreadsheets and trackers to help stick to a consistent routine. I don’t try to get everything right but I work through my lists and do as much as I can each day.
Deep Breathing
I’m working on being more consistent with doing daily deep breathing exercises, either while I’m out on my morning walk, or when I get back before I get ready for work. I find these breathing techniques, in combination with walking, help to further reduce my stress levels, clear my head and improve my mood.
I find Wim Hof‘s guided breathing videos to be the most simple, easy and effective:
Standing
Living in a van means that I’m not moving around as much as I would if I lived in a normal size house, so I’ve taken to standing up for a lot of the time while I’m working at my laptop.
I remember watching the following video from Snake Diet about the effects of standing on weight loss … and it definitely hit a nerve. Be warned, Cole’s language is lively and he doesn’t beat around the bush!