Talk about your exercise experience today - Page 273

Bèsame* · 08-03-2025, 02:00 PM

About 2 months ago, I started pedaling on the recumbent bike in physical therapy. I started at 8 min twice a week. Since joining the gym I'm up to 20 min three times a week. I'm working the muscles around my knee to strengthen them. I'm also doing leg presses and using the big Bosu ball. There is so much versatility using the ball. Definitely balance is key.

Orema · 08-09-2025, 05:27 AM

Had another good week of strength-training exercises. Had some minor improvements, but nothing major.

Saw my PCP yesterday. My lab work numbers are great and he fully supports my workout routine (he was taking notes on April and Aiko) AND he’s still on board with me taking a compound version of Tirzepatide. He’s happy and I’m happy, for now. We’re on track for my 20-year health plan.

I’ve lost 5 lbs since I last saw him but I gained 0.9 lbs of muscle (according to my body scan app) from the workouts and that’s what’s important right now. I can feel the difference. Lucky me.

easygoingfemme · 08-09-2025, 07:27 PM

Orema, that's great! Solid progress in health goals for sure.

I rowed in a crew race today. We first met at our boat house and carried out the boats and oars and then rowed to the boat house that was hosting the races.

It was a really fun setup with 6 local rowing teams. It's called the hat race because all of our names go into hats and then names are drawn to fill the boats. We had 6- 8 person boats and 4- 4 person boats and 4 singles. So you no longer are rowing with your team or in your home boat. You're rowing with mostly strangers and in different boats. I was glad to land in an all women boat.

The race is super low key - race but not like super competitive racing. Racing for fun. We did three races, hung out, and then my team rowed our boats back to our boat house.

I'm pooped and I have a good sunburn but I have zero regrets. It was really fun.

Orema · 09-23-2025, 01:06 PM

The 7-Minute Stress Workout

https://www.nytimes.com/2024/10/09/w...smid=url-share

Sometimes moving the body can help quiet the mind.

By Danielle Friedman
First Published Oct. 9, 2024
Updated Feb. 21, 2025

The world is an unstable place. Whether it’s politics, your career or the appropriate length for jeans — the ground is constantly shifting. And if the world feels unstable long enough, your mind and body can enter a perpetual state of high alert.

The psychological experience of this anxiety can result in physical symptoms: a racing heart rate, higher blood pressure and shallower breathing, for example. And while some tools like cognitive behavioral therapy can be useful for treating the mind, there are others that start with the body and help the mind to follow.

“Strengthening the connection between the body and the mind is a two-way street,” said Cassandra Vieten, a clinical professor of psychology and director of the Center for Mindfulness at the University of California, San Diego. Just as your thoughts can influence your body, moving your body can influence your thoughts. It’s like “reverse engineering your mindfulness,” she added.

In recent years, a small but growing number of fitness and mental health professionals have tried to find specific movements that can lower your stress level on demand. Unlike conventional workouts, the goal isn’t usually to get your heart rate up, but down, allowing you to emerge feeling emotionally stronger and more resilient, regardless of your fitness level.

=====Overview=====

Time: 7 minutes
Intensity: Low
What You’ll Need:

A medicine ball or pillow
A short playlist of favorite songs

How Often
This workout can be done as a stand-alone routine or as a complement to your regular exercise regimen. Set an alarm to do it the same time every day, or turn to it whenever you’re feeling anxious or stressed.

Adjust for You
Consider this as a starting point. The exercises can be mixed and matched, and they can also be helpful individually. If you find some moves are more effective than others, don’t hesitate to drop those that aren’t working.

The exercises can be done standing or using a chair for extra stability. (If you are unable to squat, you can simply reach forward and up with your arms.)

=====WARM UP=====

Breathe deeply

Begin with slow, deep breathing, placing one hand on your heart and another on your belly. As you inhale through your nose, your belly should expand. As you exhale through your mouth, it should deflate. Repeat three times.

Why this move: Some experts say deep breathing in which your belly expands on the inhale — also called diaphragmatic breathing — can help activate your body’s parasympathetic nervous system, slowing your heart rate and lowering your blood pressure.
______________________________

Push and pull

Start with your hands in front of your chest and inhale through your nose. As you exhale through your mouth, press your palms away. Make fists and inhale, pulling your arms back toward your chest. While doing this exercise, think about pushing away stress and pulling in calm. Repeat three times.

Why this move: For some, physically acting out a desired emotional state — say, calm and steadiness — can encourage your brain to experience it, Dr. Vieten said. “Your brain is not only sending out signals to the rest of your body,” she said, “it’s receiving signals from you.”
______________________________

Shake it out

Gently shake and wiggle, moving from your head down to your feet. Move at whatever intensity and speed feels good.

Why this move: Movement therapists often find shaking helps to settle people’s minds by discharging pent-up jitters.

=====BUILD INTENSITY=====

Rock from side to side

Plant your feet on the ground and gently bend your knees, relaxing your shoulders. Begin rocking at the pace of your thoughts. For instance, if your mind is racing, rock quickly. Then slow down your body as a way to slow your mind.

Why this move: Rocking can soothe the nervous system by creating a sense of predictable rhythm and steadiness in the body.
______________________________

Dance party for one

Cue up a favorite song, and dance (or march) at moderate intensity until it ends.

Why this move: Along with helping to release pent-up tension, dancing (or moving rhythmically) has also been found to help release of mood-boosting chemicals like dopamine and endorphins.
______________________________

Move your hips

Twist, floss or hula for 30-60 seconds.

Why this move: Stress can create tight hips, and gently moving them helps to release tension, which can help your whole body feel more relaxed.
______________________________

Medicine ball throw

Grab a lightweight medicine ball or pillow and stand with your legs hip-width apart, gently bending your knees. Slowly bring the ball over your head, then swing your arms through your legs and slam it down on the floor. (This can also be done seated.) Consider letting out a grunt or shout during the slam. Repeat one to three times.

Why this move: Physically expressing whatever intense emotions you’re feeling can be effective in letting them go, Ms. Hornthal said.
______________________________

Squat, with an upward arm reach

Slowly squat. As you stand back up, reach your arms up into the air, focusing on the feeling of taking up space. Repeat five times.

Why this move: Squatting can help to create a sense of stability, which can lead to feeling more grounded emotionally, said Candace Liger, the co-director of the nonprofit Trauma Informed Weight Lifting. This can be especially helpful if anxiety makes you feel shaky or disconnected from your environment.

=====COOL DOWN=====

Sighs of relief and give yourself a hug (really)

Breathe in through your nose, and as you exhale, let out a sigh. Repeat three to six times, allowing the sigh to lengthen and deepen each time. Then wrap your arms around your torso, and hold for at least 10 seconds.

Why this move: Sighing can help to induce calm by increasing your oxygen intake and lowering your heart rate, similarly to diaphragmatic breathing. Self-embrace can create a sense of personal safety and security, Ms. Hornthal said.

https://www.nytimes.com/2024/10/09/w...smid=url-share

(The link provides free access to this article to see the videos. Don’t know how long or under what circumstances the access is allowed, but it’s all legit.)

08-03-2025, 02:00 PM	#5441
Bèsame* Practically Lives Here How Do You Identify?: Femm Preferred Pronoun?: She Relationship Status: loved by many Join Date: Sep 2012 Location: Closer to the waves Posts: 15,410 My Photo Gallery Thanks: 29,161 Thanked 40,990 Times in 10,757 Posts Rep Power: 21474865	About 2 months ago, I started pedaling on the recumbent bike in physical therapy. I started at 8 min twice a week. Since joining the gym I'm up to 20 min three times a week. I'm working the muscles around my knee to strengthen them. I'm also doing leg presses and using the big Bosu ball. There is so much versatility using the ball. Definitely balance is key. __________________ kisses A kiss is a whisper in your mouth. Can I borrow a kiss? I promise to give it back.

09-23-2025, 01:06 PM	#5444
Orema Superlative Soul Sister How Do You Identify?: Lesbian stone femme Preferred Pronoun?: She, her Relationship Status: Moving in a single file Join Date: Dec 2013 Location: Cottage of Content Posts: 13,643 My Photo Gallery Thanks: 41,460 Thanked 34,714 Times in 8,948 Posts Rep Power: 21474861	The 7-Minute Stress Workout The 7-Minute Stress Workout https://www.nytimes.com/2024/10/09/w...smid=url-share Sometimes moving the body can help quiet the mind. By Danielle Friedman First Published Oct. 9, 2024 Updated Feb. 21, 2025 The world is an unstable place. Whether it’s politics, your career or the appropriate length for jeans — the ground is constantly shifting. And if the world feels unstable long enough, your mind and body can enter a perpetual state of high alert. The psychological experience of this anxiety can result in physical symptoms: a racing heart rate, higher blood pressure and shallower breathing, for example. And while some tools like cognitive behavioral therapy can be useful for treating the mind, there are others that start with the body and help the mind to follow. “Strengthening the connection between the body and the mind is a two-way street,” said Cassandra Vieten, a clinical professor of psychology and director of the Center for Mindfulness at the University of California, San Diego. Just as your thoughts can influence your body, moving your body can influence your thoughts. It’s like “reverse engineering your mindfulness,” she added. In recent years, a small but growing number of fitness and mental health professionals have tried to find specific movements that can lower your stress level on demand. Unlike conventional workouts, the goal isn’t usually to get your heart rate up, but down, allowing you to emerge feeling emotionally stronger and more resilient, regardless of your fitness level. =====Overview===== Time: 7 minutes Intensity: Low What You’ll Need: A medicine ball or pillow A short playlist of favorite songs How Often This workout can be done as a stand-alone routine or as a complement to your regular exercise regimen. Set an alarm to do it the same time every day, or turn to it whenever you’re feeling anxious or stressed. Adjust for You Consider this as a starting point. The exercises can be mixed and matched, and they can also be helpful individually. If you find some moves are more effective than others, don’t hesitate to drop those that aren’t working. The exercises can be done standing or using a chair for extra stability. (If you are unable to squat, you can simply reach forward and up with your arms.) =====WARM UP===== Breathe deeply Begin with slow, deep breathing, placing one hand on your heart and another on your belly. As you inhale through your nose, your belly should expand. As you exhale through your mouth, it should deflate. Repeat three times. Why this move: Some experts say deep breathing in which your belly expands on the inhale — also called diaphragmatic breathing — can help activate your body’s parasympathetic nervous system, slowing your heart rate and lowering your blood pressure. ______________________________ Push and pull Start with your hands in front of your chest and inhale through your nose. As you exhale through your mouth, press your palms away. Make fists and inhale, pulling your arms back toward your chest. While doing this exercise, think about pushing away stress and pulling in calm. Repeat three times. Why this move: For some, physically acting out a desired emotional state — say, calm and steadiness — can encourage your brain to experience it, Dr. Vieten said. “Your brain is not only sending out signals to the rest of your body,” she said, “it’s receiving signals from you.” ______________________________ Shake it out Gently shake and wiggle, moving from your head down to your feet. Move at whatever intensity and speed feels good. Why this move: Movement therapists often find shaking helps to settle people’s minds by discharging pent-up jitters. =====BUILD INTENSITY===== Rock from side to side Plant your feet on the ground and gently bend your knees, relaxing your shoulders. Begin rocking at the pace of your thoughts. For instance, if your mind is racing, rock quickly. Then slow down your body as a way to slow your mind. Why this move: Rocking can soothe the nervous system by creating a sense of predictable rhythm and steadiness in the body. ______________________________ Dance party for one Cue up a favorite song, and dance (or march) at moderate intensity until it ends. Why this move: Along with helping to release pent-up tension, dancing (or moving rhythmically) has also been found to help release of mood-boosting chemicals like dopamine and endorphins. ______________________________ Move your hips Twist, floss or hula for 30-60 seconds. Why this move: Stress can create tight hips, and gently moving them helps to release tension, which can help your whole body feel more relaxed. ______________________________ Medicine ball throw Grab a lightweight medicine ball or pillow and stand with your legs hip-width apart, gently bending your knees. Slowly bring the ball over your head, then swing your arms through your legs and slam it down on the floor. (This can also be done seated.) Consider letting out a grunt or shout during the slam. Repeat one to three times. Why this move: Physically expressing whatever intense emotions you’re feeling can be effective in letting them go, Ms. Hornthal said. ______________________________ Squat, with an upward arm reach Slowly squat. As you stand back up, reach your arms up into the air, focusing on the feeling of taking up space. Repeat five times. Why this move: Squatting can help to create a sense of stability, which can lead to feeling more grounded emotionally, said Candace Liger, the co-director of the nonprofit Trauma Informed Weight Lifting. This can be especially helpful if anxiety makes you feel shaky or disconnected from your environment. =====COOL DOWN===== Sighs of relief and give yourself a hug (really) Breathe in through your nose, and as you exhale, let out a sigh. Repeat three to six times, allowing the sigh to lengthen and deepen each time. Then wrap your arms around your torso, and hold for at least 10 seconds. Why this move: Sighing can help to induce calm by increasing your oxygen intake and lowering your heart rate, similarly to diaphragmatic breathing. Self-embrace can create a sense of personal safety and security, Ms. Hornthal said. https://www.nytimes.com/2024/10/09/w...smid=url-share (The link provides free access to this article to see the videos. Don’t know how long or under what circumstances the access is allowed, but it’s all legit.)

08-09-2025, 05:27 AM	#5442
Orema Superlative Soul Sister How Do You Identify?: Lesbian stone femme Preferred Pronoun?: She, her Relationship Status: Moving in a single file Join Date: Dec 2013 Location: Cottage of Content Posts: 13,643 My Photo Gallery Thanks: 41,460 Thanked 34,714 Times in 8,948 Posts Rep Power: 21474861	Had another good week of strength-training exercises. Had some minor improvements, but nothing major. Saw my PCP yesterday. My lab work numbers are great and he fully supports my workout routine (he was taking notes on April and Aiko) AND he’s still on board with me taking a compound version of Tirzepatide. He’s happy and I’m happy, for now. We’re on track for my 20-year health plan. I’ve lost 5 lbs since I last saw him but I gained 0.9 lbs of muscle (according to my body scan app) from the workouts and that’s what’s important right now. I can feel the difference. Lucky me.

08-09-2025, 07:27 PM	#5443
easygoingfemme Senior Member How Do You Identify?: Lil' Miss Sassy Pants Preferred Pronoun?: She/her Join Date: Oct 2012 Location: My place by the river Posts: 3,692 My Photo Gallery Thanks: 7,023 Thanked 14,975 Times in 3,318 Posts Rep Power: 21474852	Orema, that's great! Solid progress in health goals for sure. I rowed in a crew race today. We first met at our boat house and carried out the boats and oars and then rowed to the boat house that was hosting the races. It was a really fun setup with 6 local rowing teams. It's called the hat race because all of our names go into hats and then names are drawn to fill the boats. We had 6- 8 person boats and 4- 4 person boats and 4 singles. So you no longer are rowing with your team or in your home boat. You're rowing with mostly strangers and in different boats. I was glad to land in an all women boat. The race is super low key - race but not like super competitive racing. Racing for fun. We did three races, hung out, and then my team rowed our boats back to our boat house. I'm pooped and I have a good sunburn but I have zero regrets. It was really fun.