21DFC Day 17 – Integrate Fitness into Your Life

This is Day 17 of the 21-Day Fitness Challenge (21DFC) for Feb 2012. View all posts made during the challenge: 21DFC Overview.

Push-Up

Hello and welcome to Day 17 (Feb 19) of the 21-Day Fitness Challenge! :D We now have 5 days left before 21DFC comes to a close!

21DFC Day 17 - Integrate Fitness into Your Life

Not sure if all of you saw this link in my Day 15 comment – Check out this article at Business Insider, on how sitting can kill you. (Of course, not literally – the title is a tad exaggerating, but the gist is there.)

Here’s what I felt was the crux of the article:

…the difference between the fatties and the non-fatties in the study had nothing to do with exercise. None of the folks in the “inactivity” study were allowed to exercise. The folks who didn’t get fat didn’t exercise–they just didn’t spend as much time sitting. Instead, they stood. They walked. They took stairs instead of elevators. They fidgeted. Etc.

Which ties in to today’s task – Integrate fitness into your life.

This is something I’ve been alluding to in the earlier days of the challenge, especially Day 2. If you want to make fitness a habit that sticks in your life, then it’s about learning to integrate it into your life.

What does that mean? That means that fitness isn’t just something that happens during your exercise/yoga/gym/etc sessions for X minutes a day, X times a week. It’s something that happens all the time, 24/7, for the rest of your life.

This means fitness isn’t something you do intensely for X weeks or X months to “hit” a certain goal (be it to lose weight, gain muscle mass, achieve a certain look, shed off a certain disease, etc), then stop thereafter once that goal has been reached – it’s something that you live by on an ongoing basis.

This means fitness isn’t something you try to force (i.e. pushing yourself to run when you hate running; doing resistance exercises because everyone says they are important – even though you don’t like doing them; forcing yourself to stay 1.5 hours at the gym when you really just want to work out for 30-45 minutes). Fitness should be something you do because you want to do it.

This also means that fitness isn’t something you have to deliberately *set aside* time for – it’s something you do as part of your life, as part of living.

The more you fall into the former, the less likely you’ll stick with the habit of being physically active post the challenge. The more likely you do the latter, the more likely you will naturally live true to it.

How do you integrate fitness into one’s life though? It’s simple:

  • Seek opportunities to be physically active wherever you can. Where you have 2 options, one of which requires more activity and the other which is more sedentary, pick the former. For example, walking over taking the bus for short distances (unless you’re pressed for time). Climbing the stairs over taking the lift. Opting for sports as a social activity (where possible) vs. eating/drinking/slacking. Standing over sitting. Moving over being stationary.
  • Combine fitness with other things that are already in your life. For example, fellow participant Glenn had an ingenuous plan for his 21DFC workout. He uses the oven daily (is that right, Glenn?) and always sets it for 20 minutes. Since it’s 20 minutes that he has to wait for, he takes the time to jump on his rebounder. Now, whenever he sets his oven, he knows it’s exercise time. Great plan, isn’t it? ;)
  • Do activities that you gravitate toward. Run if you like to run. Jog if you like to jog. Walk if you like to walk. Go swim if you like swimming. Go to the gym if you prefer. Dance if you enjoy dancing. Do yoga if that rocks your boat. Go for resistance exercises if they are your thing. Do whatever you normally would want to do.
  • Recognize fitness is not a one-off thing – it’s something that will be with us for life. Don’t work towards fitness as a short-term goal. See it as a life-time habit. You know, like brushing and flossing, showering, washing your face, wearing clothes, talking to people, and so on.

You don’t have to do the above for 100% of your fitness activities, but try to do that as much as you can. The more you do so, the more likely you’ll be physically active – for life.

How are you integrating fitness into your life? How can you do it even more?

Share Your Plans/Progress for Today!

What is your intended fitness plan for today? What physical activities are you going to do, and how long do you want to do them for? Share with us!

Update your progress as you go along. At the end of the day, review your progress and share your learnings.

Check out other participants’ responses and join in the discussions!

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« 21DFC Day 16 – Schedule The Time To Exercise Every Day

21DFC Day 18 – Seek the Path of Highest Enjoyment »




53 Responses | Share Your Results!

  1. zingfairy says:

    Well, Day 17 and I am (for the first time in a couple of months) sitting in my gym kit – waiting for my breakfast to digest. But it is sunny and dry outside and I have decided I am going to try going for a run! Woo! (have been nervous about jogging since injuring my knee on the treadmill a few months ago)

    Once my knee is better I’ll definitely be taking stairs over escalators/lift: on the tube, at home (I live on the 4th floor), at work (I work on the 4th floor!)

    I do feel I have integrated exercise well into my regime: I just have to make sure I get up at a reasonable time in the morning, and then I can get 3.2km walk under my belt before work! I am also tracking the number of km I walk per day in a little paper spreadsheet. My challenge in 21 DFC has been to get it over 4km every day, and it’s worked. Perhaps in future months I may aim for higher – we’ll see!

    In terms of combining exercise with other activities; I am combining it with my unavoidable commute to work, and sometimes with the need to fetch food at lunchtime (have calculated it’s 1.6km there & back to get my desired sandwich).

    I’m also working towards writing a book – still in the primary phase of world-building at the moment, but once I’ve gotten past a few more tricky fundamental questions I hope I can also use this exercise time to spend thinking about plot!

    Happy Sunday, everyone! :dance:

    Like: Thumb up +1

    • Lina says:

      The fact that you write a book caught my attention because I am an avid reader and I’ve tried myself writing :D Even though I mostly write poetry and short prose, I gave long prose a shot, too, but never actually finished any of my book-ideas (I usually get stuck when the action should reach it’s highest peak; other than that, descriptions and building episodes/characters/locations are quite simple for me). Hope you’ll be more dedicated to finishing what you’ve started than I was, lol.

      Good luck with it! :D

      Like: Thumb up +1

      • zingfairy says:

        Thanks Lina! Yep you’re right it’s going to require many months of time to get this finished, but as I am telling people I’m doing this thing, I hope that will give me some extra impetus to finish it!

        Hoping to do some more work on it this afternoon :)

        Like: Thumb up +2

        • Lina says:

          I know it’s a bit off-topic here, but do you mind if I ask what is the main idea/subject/theme of the book? :)

          Like: Thumb up +1

          • zingfairy says:

            Hi Lina, it’s a fantasy story set in a world that is in some ways similar culturally to Renaissance Italy: but with magic! I wanted to break from the typical Medieval fantasy setting and other common stereotypes (e.g. hackneyed fantasy plot with orphan of unknown heritage who turns out to have superpowers).

            The heroine is from a Merchant House who is blackmailed (due to certain powers she possesses) to work as a spy in the capital, at a time of great political upheaval and plenty of assassinations.

            I managed to write over 2600 words of background docs this afternoon on how certain aspects of the magic work, so feeling quite pleased with progress :)

            Like: Thumb up +2

            • Lina says:

              That sounds amazing! :clap: Besides, I’m a big admirer of the Renaissance, I find it such a rich and revolutionary part of history. :D If you finish it, I’d love to be a future beta-reader, haha.

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      • Bette says:

        Lina. Is there a place where you share poetry or short prose pieces that you have written? I too write…poetry included. Sounds like you build stories well, and could very well complete a book. Which is amazing.
        I am building a story that I am living (started telling it on Day 12 with 2 lonng posts), so that would be non-fiction at this point. Have you read it? It has kinda gotten “lost” or “hidden” back there. So I’m mentioning it here and there in case there is interest… :D

        Congrats with your integrating your exercising with your everyday life!
        We are so fortunate to have been participating in this 21DFC! :D :dance:

        Like: Thumb up +2

    • zingfairy says:

      Update: went out to exercise (despite husband telling me that at 5 deg C it was the wrong temp to venture outside!) and managed 2.3km jogging/running fine and in total covered about 4.3km distance. I’d have loved it to be more but I was hit by the return of the evil blisters and experience tells me I need to quit at that point!

      On a big positive, I didn’t have any knee trouble (despite running on a concrete surface) – huzzah!

      Getting knee pain was one reason I haven’t been jogging to/from work, but now I know it seems to be alright, I can look at giving it a go! (need to solve the pesky blister problem but I’ve managed it before)

      yay yay yay :cool:

      Like: Thumb up +1

      • Bette says:

        Anytime I see anything about knees, it gets my attention! Do you do leg muscle-strengthening?/knee-strengthening? :?: I hear doing exercises to strengthen leg muscles to support the knees is the way to go. I am facing knee replacement surgery as soon as the Dr says my weight is down low enough for the best results. Daunting, but I need help with the knees. I miss standing nice and tall with my 5’9″ height!!!
        Tina does knee-strengthening exercises…Tina?…any suggestions? :?:

        On another note, I have written since I was 9 yrs old, but more journaling, poems, short little pieces. I wrote a couple lonng posts on Day 12 about my story with weight challenges, did you see/ read them, I wonder? I have alot to share with that subject to that kind of audience….could be a book..I am writing the book as i am living the story….we shall see.

        As for YOUR story, zingfairy, I am already interested! I love that it is set in Renaissance Italy, and that it has the zing of magic in it! Do you know alot about Italy during that period? I am ready for the zing that your book can bring!!! (And I agree, z words have alot of energy to them!!!…I LOVE “ZEST is BEST!” for physical fitness mantra!!! :heart: )

        I am impressed with your dedication to your fitness!!! I mean…not blisters, not knee pain, not treadmill boo boo, no!…YOU ARE UNSTOPPABLE!! That’s the zingfairy for ya!!! ;) You DO have the best shoes for your dedicated jogs, yes?
        :hug:

        Like: Thumb up +1

        • zingfairy says:

          Hi Bette

          Good luck with your knee surgery! And good luck in getting to your goal weight.

          I have a couple of exercises from the physiotherapist I saw when this same knee pain occurred 5 years ago. I guess I just need to be more vigilant about keeping up the stretches and exercises that have been suggested to me over the years!

          Your book sounds fab! You sound like a very expressive and chatty person, so writing sounds like a perfect medium for you :)

          I have spent the last year reading up on civilisation development and watching all the history programmes on TV I can. The evolution of the four key rooms in the house over the last 800 years or so was particularly fascinating! I only know a small amount about Italy at that time, but my world is an ‘alternative earth’ at a similar level of development, so plenty of room for things being different :)

          I am impressed with your dedication to this forum and pepping us all up! Go Bette!!! :heart: :heart: :heart:

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  2. Lina says:

    Woohoo, this morning I’ve actually managed to pull off my 30 minutes exercise routine plus stretching exercises instead of just the 15 minutes I had planed for today :D I’m really happy about it.

    The way I incorporate exercising in my everyday life is by walking home from school (when the weather allows me since the high school where I study is located in the center of the town), taking the stairs to get to my apartment (I live at the 4th floor and we don’t have an elevator anyway xD), offering to go grocery- shopping to the nearby commercial center when my mom needs something and other such small things which added up make a difference. :)

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    • zingfairy says:

      well done Lina for going one better than you were planning! great stuff :)

      definitely agree that the small things add up :)

      Like: Thumb up +2

  3. Monisha says:

    How are you integrating fitness into your life?

    For these couple of days, I have been integrating fitness in my life by exercising at the park and doing exercises at home.

    How can you do it even more?

    To do it more, I would have to

    1. Experiment more with fitness activities and see which ones I enjoy.

    2. Join the swimming class again (If parents allow)

    3. Play badminton more with friends.

    4. Know if there are any fun physical activities (which will benefit me for fitness) I can do at home.

    Exersises I did today: Today I jogged, walked and power-walked. I think the total distance covered to do them all was almost 3km, but I am not sure how long it took.

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  4. Glenn says:

    Celes, yes that’s right, except I’ve been doing 25 minutes lately. I’ll switch back to 30 minutes or more when I have more energy :) Our oven doesn’t actually work anymore. The element at the back of it kind of exploded and died a couple of months ago. But t grill still works, as well as the timer alarm of course. It’s much easier and quicker to use that oven timer as an alarm rather than a clock, watch or mobile phone.

    A quick update. Yesterday I didn’t get around to doing anything. I was up late the night before, but got up early to go the bank at the local mall, and then made up for the sleep I’d lost the night before by sleeping in the afternoon.

    But today things were back to normal. 25 minutes on the rebounder this morning and a 90 minute late afternoon walk.

    The long walks are how I sometimes integrate fitness into my routine. I’ll sometimes buy some groceries at the Aldi store which is close to the end of my walk. I should really do this more often though, like walking to the mall I went to yesterday rather than driving there, and getting myself some fresh juice there. Or maybe buy some fruit I can’t buy in the fruit market next door, such as lonans.

    Another way I’ll integrate a long walk into my routine is if I visit the city. Car parking there is expensive, but there’s a shopping center which is a 30 minute walk away that’s free to park at for up to 3 hours. So I’ll park my car there and spend those 3 hours walking to the city, walking around the city, and then back to the car. Usually I’ll partly run back to my car if I’m running late so I don’t have to pay a few if I’m there for longer than 3 hours.

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    • Glenn says:

      Oh yeah, and I’m not actually cooking any food while I’m on the rebounder. I just use The alarm on there :) Then I’ll eat some grapes or other fruit afterwards.

      Like: Thumb up +1

      • Celes says:

        LOL. All this while I thought you were preparing food with the oven. Still, it’s a great approach! :D And for those who *DO* use the oven every day for a good 15-25 minutes, this is something to consider. ;)

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        • Glenn says:

          Oh yeah, funny! A good idea though. If our oven still worked I could bake a cake and jump on the rebounder for the whole time the cake was baking. And then regain any calories I’d lost rebounding by eating the cake ;)

          Like: Thumb up +2

  5. Mark says:

    Well, this question fits in very well with my post for yesterday. I do have quite a sedentary job but I do also make sure I stand whenever I can. When I sit, I make 2 motions. One as if I’m going to sit and then hover above the chair. Once I stand up again, I lower myself slowly onto the chair.

    When I am sitting, I’m normally doing knee lifts or sitting with my legs out straight. They’re really are lots of way of ‘active’ sitting but I do agree that if you don’t need to. don’t do it.!

    I very seldom take a lift anywhere unless I’m carrying a mountain of stuff. Walking is one of the best exercises you can do for the body, as it incorporates so many muscle movements and it is low impact on those joints.

    Anyway, what have I done today. Well, I went to the gym today and stayed for nearly 2 hours. I started rowing and normally will do 10 mins but it was all the posts here from a few days ago that made me think ‘keep going’; it worked and I doubled that time to 20 mins. I then doubled my time on the exercise bike, then went onto some weights using muscles I don’t normally work on.

    I then repeated it al over again; that’s the first time I’ve ever done that so thank you 21DFC posts. they do really keep you motivated.

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    • Bette says:

      Really impressive your workouts, Mark, and great that the positives/affirmations made motivating assists for you!
      And thanks for mentioning the knee lifts and leg extensions while sitting in a chair. And the hovering and slowly lowering onto the chair. That will help me to do those things that help strengthen my legs, and support the knees, which need to be replaced.
      By the way, if you check out older posts you’ve made, I have been sending you comments.(like yesterday and before that too) I get there late, so you probably miss them…. :?: Like maybe you will miss this one :!: I’m on the late side of the day again….
      Keep on keeping on, Mark…can you do it?….YES, YOU CAN!!! :dance:

      Like: Thumb up +1

  6. ASLO says:

    Ever seen magic happen before your eyes? I don’t mean the trick of the hand magic but the real one, the one that’s fabled and mythed…well i’ve seen 21DFC work its magic on me, i’ve seen it single-handedly (though backed by y’all’s enormous support) lift me to an all-time high….in terms of physique, stress release, nature admiration, health stability, blogging successes and technological advancement (hehe got a brand new phone and awesome earphones during this challenge :p ) exercise has made it happen….they often say that “hardest part of exercise program is getting started”…..I’ve gotten a jump start, and i know that it’ll count in my future….yes at times it may be hard or difficult, especially at the start but then “You can never grow inside your comfort zone.” and to excel you must “Risk going out to possibly find out how far you can go.”….. :angel:
    Anyways for today i managed 35 mins of walking and then cycling….you know due to the successes from 21DFC, i got a better mind-frame and got the notion to create a daily routine including not just exercise but also meditation, health care and spiritual excellence….so thumbs up, bows to to this incredible effort from all of us :bow:
    Integrating fitness to our lives…i get a hang of what you mean Celes…P.S hadn’t noticed Glenn’s plan till you mentioned it, great one though… :clap: ….so as for me, i’ve always enjoyed dancing…so now, when cooking, i’d switch on the radio and dance away and sing along the tunes as i cook…not definitely the most deepest of exercises but nevertheless part of the same…taking the stairs instead of the escalators/lift, walking instead of driving there and all that’s the norm…two other things, as for me, i’ve two very beautiful kids who’d be there to motivate me forever, push me on if i sit down, urge me to carry on, that’s great…i’d urge you to have someone to push you when you are down and out…also i pass on a plea to all of you to carry on posting your successes and experience on the forum, even if just periodically
    Love, Happiness and fitness to all

    Like: Thumb up +1

    • Bette says:

      Yes, Aslo, keep dancing, etc. and you will continue to see transformation in your magical self!
      Congrats on creating a daily routine that demonstrates what is important for you, and continue to embrace and effect these.
      And yes, meeting on the PE forum is a great idea to keep in touch!

      Like: Thumb up +1

    • Kate Britt says:

      How cool is that! having kids that will motivate you to keep on keepin’ on! I’m sure you do the same back for them too. It’s great to make it a family affair. I hope you tell them, too (not just us) how great it is that they’re there for you and that they help you push toward your goals.

      Keep up the good integration work. :clap: So happy to read that you’re adding thos other aspects to your daily fitness routine. Fitness for all of you, not just your body, right? Whooopeeee!

      Like: Thumb up +1

      • ASLO says:

        Yes Kate, they mean the world to me and i’d make sure i let them know not just for today, but for every day of my life as my sun rises with the faces of my kids…..
        :heart:

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  7. Daniel says:

    Among the indicators of fitness there is the BMI (body-mass-index). Is there any reason to go below 22?

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    • zingfairy says:

      I think the BMI is just a rough indicator: a lot of fit & healthy men I know don’t like the score as it just looks at overall weight and doesn’t take into account what is muscle and what is fat.

      As a petite-framed female I would be happy to drop below 22 but I suspect there must be better measures of health and fitness out there that can give you a better indication of what would individually suit you best.

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      • Celes says:

        Like zingfairy said, use a variety of metrics to guide you in your fitness journey. From weight, to BMI, to body composition (fat %, muscle %), to overall body “look”, to measurements if that’s what you’re going for. Weight is only but one factor.

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  8. Raymond says:

    Went swimming today with the family. It must have been ages ago.

    I agree with Celes it’s important to integrate fitness into your life.
    For instance I no longer take the car for a 1 km drive to the neighborhood shop. I walk. Once a week for the heavy groceries the car comes in handy. And there’s more.

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  9. Ahmed says:

    Went for walking / jogging for 45 mins. In order to integrate fitness into daily activities, I utilize the opportunities I get during the day. For eg. i am no longer using elevators for home & office. Additionally, I usually walk for reaching office, grocery shopping and dinner.

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  10. Celes says:

    I have not reported my progress yet for today (well more like yesterday as it’s now day 18 for me. Went for a jog/run just now. 2.4 miles in about 32 min if I recall correctly. Over 200 calories burned. Huzzahhhh!!! .dance:

    It’s now weekday again, so back to the gym for me. Yeahhhhhhhhhhhhhhh!!! I’ :rolleyes: m so excited about it!!!! :dance:

    On a separate note, my internet is somewhat pissing me off because it’s been going up/down the merry-go-round for the past few days. And now it’s been down for 6 hours and counting so I can’t do regular work *grumbles*. Turning in early tonight and hoping it will be fixed when I wake up later.

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    • zingfairy says:

      Well done on your workout Celes! And I know how irritating an intermittent/unavailable internet connection is – especially if it’s how you make your livelihood! Fingers crossed it’s restored tomorrow.

      Have fun in the gym!

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  11. Kate Britt says:

    Seems like our numbers here have dwindled significantly? Coming here late in the day, yet there’s only 1 page of posts instead of the usual 2. Hmmm.

    I forgot to post my activity yesterday…. both today and yesterday I used the elliptical for 30 minutes and then some stretching time. Seems like that’s settling in to being my typical rainy-day activity. I have even started to look forward to it. My partner has joined me in the plan of doing daily activity for the rest of our lives. He’s usually better at motivating the two of us to get up and go, but today it was my turn to help motivate him…. :arrow: hauling big man off bed… makes my muscles bigger LOL :lol: .

    I appreciate today’s “lesson” Celes, and it’s getting me thinking about ways to integrate. One thing I can do more often is walk to the local supermarket when I just need a few things. It’s funny — it takes me 30 minutes there and back, and if I take the car it’s about the same amount of time (unparking the car in our building’s parkade, driving there, parking, walking to store, and then the reverse, it takes as much time as just heading out for the walk!)

    Like: Thumb up +2

    • Bette says:

      Looking forward to doing the elliptical and stretching….this is big progress Kate…it’s really happening! (the transformation re doing things physical/exercise.) Wonderful to hear! And that is so true about walking instead of driving…I remember noticing that kind of thing when I was walking better.
      I look forward to keeping in touch and continuing to encourage each other !!! :heart: :D

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    • Celes says:

      Hey Kate!! :D I’d say it’s the weekend effect. It was the same last weekend as well (fewer comments than usual). And of course, as you rightly observed, there’s also the drop out effect over time, where the ones who are truly committed will stay through to the end. It has been the same for the past challenges, especially so for 21DHL (Live a Healthier Life in 21 Days challenge which runs in Jan every year).

      In all honesy, I feel so happy that all of you pushed through the initial weeks and we’re now in the final week together. You guys are really amazing.

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    • ASLO says:

      That’s great Kate, as Celes said, your being there matters, the path to fitness isn’t an easy one, there’s a lot of self-discipline, pushing, motivation to do better for you and the need of having to stop when something you see for yourself as wrong (those horrid sugary pasties/cakes/chocolates)…congratulations on being able to persevere on till now and hope that you’d be able to follow this path of self-love and fitness all through your life :angel:

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      • Bette says:

        I love reading that last part….about BEING ABLE TO :
        “…FOLLOW THIS PATH OF SELF-LOVE AND FITNESS ALL THROUGH YOUR LIFE.” :heart:
        It is now in my mix-bag of y(our) hopes, a cherished jewel! :D
        :heart:
        Let’s DREAM BIG!
        :heart:

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  12. Jen says:

    Fitness is gradually becoming a bigger part of my life. I enjoy my gym time as an escape and a deep breathe in the midst of the chaos that is my life sometimes. I do Yoga to breathe and clear my mind. I kickbox to release anger and aggression. I run to feel accomplished. I ski because it’s an exhilarating challenge.

    I also just learned that my dog needs to lose weight, so I’m incorporating a daily walk with him into my schedule — even if it’s just 5 minutes around the block (but it’s more often a 20-minute mile down the street). I am also in PT for my injured foot, which involves 30 minutes of daily stretching. I must be active now to maintain my and my pet’s health.

    Today, I took the dog around the block and chased him around the house for a bit. I’m also about to do some of my foot stretches before heading to bed.

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  13. Bette says:

    Day 17

    Wow, Day 17!!! Isn’t it amazing how the days they just zip on by, and Day 1 becomes Day 17!!!! (almost 18!)

    Today’s exercise activity was outstanding!
    It was THE perfect day at the beach…the ocean was THE perfect temperature, just cool enough to be refreshing, the sun was shining, the bluest of skies had a few puffy clouds, the color of the sea was that yummy turquoisey blue that says, “Have a great day…c’mon in…the water’s FINE!!!” It was a beautiful playful ocean that offered me a good current to work with in my exercising. I did all kinds of swimming, and all kinds of exercising…I was really workin’ it!!! I can tell improvements how i am moving in the watr and how my strokes are longer, freer, stronger. I have more endurance. I need far less help getting out of the ocean, and I lean on Mark’s arm alot less when we climb the coralstone hill up to where the car’s parked. It is WONDERFUL progress, and I have plans to go further and stronger as I progress. It is very exciting to see and feel my body changing in so many ways!
    Note: I am glad I rested yesterday…it made me all the more eager to have a really good workout today. And I DID

    Mark here at 21DFC mentioned several exercises to do while seated to strengthen the leg muscles, and while getting up and down. I think doing those exercises is going to make a huge difference in my body! They are the type of exercise that can be integrated into one’s daily life. Thanks, Mark!!! Netta mentioned an exercise on youtube that strengthens and works the waist like you wouldn’t believe, so that is making a big difference, even though I modify the exercise. Thanks, Netta!

    I will always look for ways to integrate “the little things” in life with the bigger, nobler ideals of excellent physical fitness. Certainly, were i walking correctly, I would take the opportunity to walk all the time, paying attention to how I was moving. :heart: :D I SO look forward to it! That and dancing and hiking and riding my bike! :heart: :D It has been waaay too long since I have experienced these wonderfully fun activities!

    And there are soo many more fun ways to be physically active, integrating exercise in my life…I am discovering little things all the time! Today in the ocean, I jogged backwards, which really gave me a nice workout and strengthened muscles. LOVIN” it!!!! I I also love to do stretching and breathing exercises. I also practice SEEING MYSELF SLENDER, PHYSICALLY ACTIVE, MOVING ABOUT WITH GRACE AND EASE. i MEDITATE. And guess what, ASLO…yep, you guessed it..:

    EXERCISE MAKES IT HAPPEN!

    This affirmation comes right out of your last post, which always inspires me, btw, if you haven’t noticed ;)

    I, like you Kate, was thinkin’ of doing this challenge together longer. So please let’s check-in with each other on the PE forum, okay? I look forward to that! :hug: :heart: :D

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    • Kate Britt says:

      You know what, Bette? It really helps encourage me (and probably other here) when you talk about what you can’t YET do (cuz I know you WILL do those things) and I realize they are things I can do now and it makes me grateful and WAY more willing to just get off my butt and do them. It’s awesome that you’re finding incremental improvements regularly now. Like walking backwards in the ocean and up the hill after getting out of it. The increased endurance — that’s a biggie, isn’t it? In whatever stage each of us is at, we all need to appreciate the level of endurance we have and the increased levels we’re creating through our new efforts toward fitness.

      So thanks for initiating my daily dose of gratefulness. I can tell from everything you write how grateful you are, and it’s spilling over all the way to me here!

      (Speaking of which, where are you, that you can enjoy being in the TORQUOISE ocean!!!??? Must be someplace lovely and warm. Call me jealous! :D

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      • Kate Britt says:

        um, I meant “others here” not other here — I’d better get some exercise going on that ring finger, LOL

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      • Bette says:

        That would be the Caribbean Sea just off the coast of the south shore of Puerto Rico. Guanica, a Dry Forest and International Biosphere Reserve, is a wonderful place to swim! (sunny and hot!) Looking forward to doing just that tomorrow! (today…get some sleep, Bette!)

        For sure, I am bathing in the gratefulness you refer to. :heart: Constantly, and ongoingly.. :heart: .Assuredly, it IS spilling over all the way to you there! :heart:

        I’ ll think of you when I have my turquoise swim, and you think of me when you dance and bike and hike and all the wonderful activites that bring fitness to life! (and let’s think of me able to enjoy those things again!) Deal? Deal! :heart: :D :angel: :heart:

        And do I recall your saying that Kauai is coming up on your dance card soon? Is that a first? I have always wanted to go to Hawaii! So I am not the only lucky ducky! ;) :D :!:

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        • Kate Britt says:

          Yes, Kauai at the end of April. Can’t wait! Not a first, have been there before but not with my sweetheart. We’ve been to Oahu, Maui, and the Big Island together before. I think that State is our favorite holiday place, so we picked it for this year’s 25th anniversary holiday.

          It’s fantastic that you get to swim in the Caribbean whenever you want! Call me green with jealousy! :mrgreen:

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  14. Rosa says:

    As usual for me on Sundays, I did 30 minutes of Chi Gong/Tai Chi, and some stretching.

    As for how I will integrate fitness into my life…I’m not too sure right now. One of the reasons I joined 21DFC was because I really use the computer way too much (meaning of course I sit for long periods of time). I’m going to install one of those programs that alerts you if you’ve been on the computer for too long. And when it warns me, I will get off my butt and do stretches :)

    Gosh Day 18.. three days left :(

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  15. Jaleen says:

    Yesterday, I did a 20 minute run in place. As my mum left for a trip to Kuala Lumpur, my dad will not allow me to go exercise alone, so I can just do the home aerobics or run in place at home.

    By the way, I noticed that my waist got slimmer for one more inch~! From 38 inch –> 37 inch last week, and this week become 36~~ :dance: Although, my weight is still the same… :(

    About how I integrate fitness into my life, I set a reminder towards myself in the Microsoft outlook to remind me to exercise everyday. :P (I feel that I’m a bit of abusing the usage of Microsoft outlook reminder… haha) Alhough I have set my time to exercise everyday, but sometimes I might run out of time, so I use the reminder to remind me for an exercise, either stretching, or a formal exercise, or any physical activities.

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