Weekly walking challenge

Welcome everybody today, I hope this blog has been helpful in inspiring and motivating people throughout their journeys to take that step and engage in healthy lifestyles. 

I would firstly like to say that today is an important day for me, I have just submitted my thesis on my previous 2 years of work with the ovarian cancer ladies in Sydney, so I am a very happy camper! But that will not stop me writing!

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So I am feeling good and celebrated with a gym weights session, an indoor soccer match and a yum home-cooked dinner. 

I would like put forward to everyone here, a weekly exercise challenge. Now I must stress here, I cannot give specific targets to individuals without having a good chat with you, but I can provide general recommendations, such as the ones released by the American Cancer Society below:

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Moderate intensity = heart rate/breathing rate increases so having a conversation is challenging

Vigorous intensity = working hard enough that you cannot sustain conversation.

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Lets aim for moderate intensity. 150 minutes we can break up throughout the week, so we are generally looking at 30 minute walks on 5 days per week. But if its been a while since you’ve gone out there, try 10-15 minute sessions first and build up. You can do it.

Now to keep you accountable, keep an activity diary and fill it in daily like the one below:

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Simple. So you can plan and try a match/beat your previous weeks. I did this with the women in my study and once in a nice routine, they could increase their programs and make it more challenging.

Give it a week and see how you go, aim for that 150 for the week. Here’s how mine may look for the week 

Mon – indoor soccer pm (40 min)

Tues – gym weights (40 min)

Wed – run/cycle (30-40 min)

Thurs – gym weights (40 min)

Fri – rest

Sat – rest (or light jog on Bondi Beach)

Sun – Soccer match – 90 mins

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Now I do play a fair amount of sport, but a goal of mine – and a goal of YOURS is to AVOID inactivity. try avoid having too many days in the week with no exercise, even small walks are beneficial to how you may start to feel.

As a reminder, here are some of the possible benefits from partaking in regular exercise from the American Cancer Society:

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Get out there, small walks at a time and build up.

 

Now please get back to me with how you went as it would be great to encourage other survivors with your efforts! (comments or e-mails!)

 

As always, please share this with a loved one, or encourage a friend to walk, or like this page and tell yourself you can do it – because you can!

 

David

Exercise physiologist, blogger, researcher, soccer player

E: d.mizrahi@unsw.edu.au

Twitter: @davemiz_EP

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