How Often Should You Be Walking?

[DivaK 55]

I had surgery on July 2nd and I am going to the gym and walking on the treadmill for an hour at 3.5 speed with no incline. This is really fast for me...I am only 5*1 I am trying to see what is a reasonable goal to set for walking on the treadmill. I have to wait six weeks before I can do any light weights. Thanks!

[kimmy*custis 276]

I think you are doing it perfectly. I started with 20 minutes, adding 5 every couple days and it worked well for me. Try adding 5-10 minutes and see if it is good with your body. I couldnt wait for the weights too, seemed like forever!

[Lissa 2,630]

I think you're doing great! I started out walking 5-10 minutes at a time on the treadmill and couldn't get much over 2.5 mph for a long time. Now I skip the treadmill and kill the elliptical and recumbent bike instead because of knee issues.

I wasn't allowed ANY weight-lifting until I hit six weeks out, so you're doing great! I do cardio 4 days a week, (M, W, F, Sat) and weights the other three days (T, Th). Two days a week I do circuit training (combo of cardio and weights), then, on Sunday, I do every weight machine in my gym (Planet Fitness).

I am a firm believer in the low weights, high reps method and I'll do 80 reps of 10-20 pounds for my arms. For my legs, I do 60 reps at 30 pounds of the hip abductor and hip adductor machines, and 45 reps at 100 pounds for the leg presses and squat machines. On ab machines, I stick around 50 pounds for front muscles and 75 pounds for back muscles, but I do 50+ reps on those until my muscles are DONE.

You will figure out what works for you and, if you have a difficult time, there are personal trainers who specialize in working with those of us who aren't perfect to help us get into shape.

[GivingItMyAll 168]

I'm 3 weeks out and not cleared for weights until 4 weeks, but I was told that I can use resistance bands and walk. I'm not even supposd to be on the treadmill, but I do alternating between a speed of 2.5 and 3.0. I could probably go faster but I keep thinking, what if I fall, how would I explain that when I'm not even supposed to be at the gym. Lol

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[SensationallySassyT 80]

Since you are on such a low caloric diet especially post op, do you increase your food intake when exercising? To prevent dizziness, a stall or even fatigue???

T~ :wub:

[Lissa 2,630]

I've increased my food intake because of exercise, mostly by adding good carbs (bananas, Protein bars) to my diet just before I hit the gym daily.

[Mz_Elle 23]

@ Lissa, OMghosh ma'am those reps and your work out are amazing. I'm not cleared for weight until 6 weeks either, but I've been just trying to walk 20 minutes every morning. I find it helps a lot with my energy level throughout the day to do my daily stroll in the morning versus the evening. I hope to get my mile to under 15 minutes, before moving on to more strenous exercise.

I prefer to walk my neighborhood rather than on a treadmill. I have commitment issues so If I'm in my house or gym and get tired, it's easy to give up and just get off the treadmill and throw in the towel.

If I'm out and walk a mile and get tired, then I HAVE to walk back to get home! LOL. I may sound crazy, but it keeps me going. I may go slow, I may feel like crap, but my legs must take me home and my body stays moving.

I'm hoping I will learn to like exercising. I JUST HATE IT, BUT I DO IT now as a necessity. I'm waiting on that endorphin high to come and sustain me so that I'm motivated to try newer things.

If shopping was a sport I'd be a Gold Medal Olympian.

[SensationallySassyT 80]

I believe the key to exercising is finding something that intrest you~ I roller skate and that's a great exercise~ I like Zumba classes because it feels more like a party than anything~ Even walking my pup is a form of exercise~I am currently stuck on kickboxing~ I love to push myself to do the moves and get out my aggression on the bags! Find what works for you~}

T~ :wub:

[Finding MeMe 204]

The question is how do you feel at that speed, is it challenging you? If not increase your incline to 2 3 5 7 or 10 for a few minutes at a time. Your heart, lungs and muscles will love inclines. I would also say as sassy above noted, change your routine up a bit. Walk outside do lunges when you walk, take a new exercise class like Zumba, spin or step-aerobics. Once you see what it does to your body, you will get addicted and can't go two days with out exercise. Good luck to you.

[deepoblue 1]

I started out walking slowly on the treadmill and doing various walking DVDs. I would do 2 sessions a day for 20 or 30 mins. I actually was not able to start exercising until 3 or 4 weeks out.. I did not have any restriction as far as weights (w/in reason) 1 to 3 pounds while doing the walking dvd's was what I used. best of luck !

[CBT 449]

This is really fast for me...I am only 5*1

lol. I'm 5'2 and jogging at 4.0. lol

3.5 is a great pace when you're short. When I want to switch it up, I add 1% incline ever two minutes. I do the same on the way back down.

I exercise 6 days a week. I am pre-op (until tomorrow)!

Three days, at a minimum, but more like five with a minimum of a half hour once you're in your target heart rate.

Listen to your body. If its tired and sore, rest. If its like, c'mon c'mon! Then get moving!!!

Good luck.

life is a journey, not a destination; so, stop running -H.D. THEROUX