Joanne P.'s Profile
streak 1722 days
streak 1722 days
- Completed 1722 challenges
Posting later this morning due to a physical therapy session earlier then a short walk. This morning's session was the last for the time being; a new series of twenty sessions will be arranged for late autumn, around the beginning of November. This morning is cool and overcast; gradually the sun is gaining over the clouds and temperatures are slowly rising (mid 20's C/75 F this afternoon). Our car is in excellent condition after spending yesterday morning at the garage. It's a good thing we made our appointment early; twenty-four hours later the garage was booked up to the end of the week (also the end of the month) when a many vacationers will be needing their cars in good working condition just before hitting the road.
Thank you, Kristina, for this morning's greatly appreciated encouragement.
Today's challenge - Draw ten imaginary circles with your right leg, then switch and draw ten with your left leg.
How to do it - Stand up straight and hold on to the back of a chair for balance. Slightly bend your right knee and lift your left leg out straight and to the side, at no more than a 45-degree angle to your body. Point your toes, imagine your big toe is a pen, and draw 10 small circles by moving your whole leg. Reverse circle directions and draw 10 more small circles. Change legs and perform the same routine.
This exercise is already included in my weekly workout; I often use it as a warm up before standing routines, and also do it several times a day when doing something else, such as cleaning or working in the kitchen. For added resistance these circling movements work well with light weights strapped to the ankles.
Wishing all a good Wednesday and peaceful midweek.
Taking a break from cleaning and exercising. It's bright and sunny this morning with moderate humidity. Temperatures will be warm and pleasant, around 26-28 C (80 F). Hubby is off to bring our car car to the local garage for its annual check-up, including tires.
Today's challenge - Build bicep strength: Life a bottle of water, can of soup or dumb bell ten times with each arm.
How to do it - Find a full water bottle, soup or juice can, or other small weight. Stand or sit up straight and hold the weight in your right hand with your palm facing up. Be sure to keep your wrist straight and your elbow tucked close against your waist. Slowly bend your arm at the elbow to curl the weight all the way up to your shoulder, then slowly bring your arm back down to the starting position. Do this nine more times, then repeat 10 times with your left arm.
This exercise is not a challenge but a part of my regular weekly routine which includes strengthening shoulder muscles and joints, especially the arthritic left, to improve flexibility and mobility. It makes a good all round work out for the arms and everything connected with them. I use three kilo (6.6 pounds) and 1.5 kilo (3.3 pounds) dumb bells, working first the left then alternating both arms at the same time. Another exercise is bending over towards the floor, hang the arm downward and hold the weight in one hand. Swing the arm from the shoulder joint, turning in small clockwise circles then reversing the other way. One can feel the shoulder joints as they turn in full motion. This particular exercise originates from my physical therapy sessions. At home I like to strap one kilo (2.2 pounds) weights to the wrists for added resistance while cleaning/dusting. I'll be sure to do the exercise in several different versions during the day and all along the coming week.
Wishing all a good Tuesday and midweek.
It's an overcast warm morning; predictions say this afternoon will be clear with partly sunny skies. We'll be taking our first (short) walk of the day later this morning and the second (longer) walk later in the afternoon.
Today's challenge - Vary your stride as you walk somewhere today, switching from short peppy steps to long slow ones.
How to do it - During one of your journeys by foot today, vary the length of your strides. Begin with short and peppy steps (if you're feeling creative and want to get into character, pretend you're a chihuahua that just had a double espresso shot). After 15 steps, switch over to longer, slower strides (maybe pretend you're a stomping giant who forgot to have his double espresso shot!). Switch back, and continue changing your stride every 15 steps until your walk is done.
I often do changing steps and strides on longer walks. The best place is the park where one can find different types of paths (gravel, dirt, cement) and plenty of grassy slopes, some steep, others moderate, all excellent for different types of strides, walks and jogging. Depending on activities and time today we may do our second walk (late afternoon) in the park, then I'll try these different steps. Otherwise I'll do them on a shorter walk around the neighborhood.
Wishing all a good Monday and peaceful new week.
Posting after returning home from our Sunday morning walk and stopping at the store to get a few things for the next couple of days. It's going to be sunny day with low humidity and temperatures hovering around the upper 20s C (mid 80s F). We'll be spending most of it catching up on the past week's TV program and movie recordings and relaxing on the shady patio.
Today's challenge - Improve muscle flexibility in your lets and backside by sitting and stretching in an L shape.
How to do it - Sit on the floor. Stretch both legs straight in front of you so that your body forms the shape of the letter L. Slowly bend at the waist and grab your legs as close to your toes as possible. (If it's difficult to bend like this, loop a towel, belt, or scarf around the bottoms of your feet. Pull the towel toward you until you can feel the stretch.) Hold for 5 seconds and then release. Repeat 4 times. Remember to go slowly, and don't stiffen your muscles.
This exercise is not new but slightly modified to accommodate my arthritic left shoulder. As well as the backside and legs the exercise is a good workout for the arms (stretching that eventually affects the shoulders). Another version is strapping weights on the wrists for added resistance and using a very tight gym stretching strap, allowing back and forward movements, as in rowing a boat, the difference being the knees and legs are kept straight during the entire exercise. I'll add this challenge to my afternoon floor routine.
Wishing all a good Sunday and peaceful new week.
It's going to be a hot sunny Saturday with temperatures hovering near 29 C (84 F). The grand kids will be coming over again today with their Mommy for lunch and fun in the pool while her partner finishes work on their kitchen shelves. We'll be seeing him a little later during the day.
Thank you, Joanna and Dileep, for the encouragements; it's really appreciated.
Today's challenge - Squeeze the muscles in your buttocks ten times.
How to do it - Move that butt - while standing still! While working at the kitchen counter, brushing your teeth, or waiting for the bus, slowly clench and release the muscles in your buttocks. Repeat 10 times.
This little exercise is, as explained above, an easy and simple one we can do while in the process of doing something else. I'll be doing it several times today.
Wishing all a good Saturday and a safe weekend.
This post will be another quickie as we'll be picking up our grand kids for the day as their Mommy has a few errands to take care of before the weekend. It's going to be moderately cloudy today, still quite warm with no rain in sight.
Thank you, Dileep, for the much appreciated encouragement!
Today's challenge - Hold on to a chair or table, lower yourself into a frog-like squat. Repeat four times.
How to do it - Stand with your weight evenly distributed and your feet aligned beneath your shoulders. Point your toes out slightly. While holding on to a chair or table, lower yourself into a squatting position by bending your knees and lowering your seat toward the floor while keeping your spine straight. Go down as far as you comfortably can, then slowly return to a standing position. Repeat four more times. To make this more challenging, try it without holding on to anything.
This exercise is already included in my weekly routine; I'll add it to my afternoon routine and include the grand kids for company for fun.
Wishing all a good Friday and safe weekend.
This is going to be a quickie as I'll be leaving for this week's physical therapy session in just a few moments. It's going to be a bit overcast today with elevated humidity due to scattered showers late yesterday afternoon and evening. We're hoping the rains will stay away at least until tonight as the grand kids will be with us during the day.
Yesterday's post never went through either by a DC glitch or otherwise somehow I never sent it through.
Today's challenge - Go for a short walk and say your ABCs aloud to gauge the intensity of the exercise.
How to do it - Take a short walk and say the alphabet out loud to yourself. If you can breeze through "a" to "z" easily, increase your walking pace slightly. If you can't get past the letter "g" without gasping for breath, slow yourself down. Continue reciting and slowing or speeding your pace accordingly for the rest of your walk.
This isn't new; I like to do this on walks with our grandson and so we'll see about this today as he and his little sister will be with us today.
Wishing all a happy Thursday and midweek!
It's going to be a very hot day with temperatures hovering around 34 C (about 93 F). It looks like the north and north western beach resorts (upper Atlantic Ocean and along the English Channel and North Sea) are going to enjoy a real summer as much as the south (southern Atlantic and Mediterranean Sea) are. We'll be leaving shortly for my therapy session then get some shopping done before the heat starts rising.
Today's challenge - Keep muscle tension in check by taking three stand-and-stretch breaks today.
How to do it - Make time today to stand up and stretch! Lace your fingers together, reach your arms toward the ceiling as though you're trying to touch it, and hold for at least six seconds. Aim to do this at least two more times today. If you think you might forget, set reminders on your phone or your computer, or leave yourself a sticky note.
I'll not be needing any reminders to stand and stretch today;this is something I do automatically when it's very hot. Even though I won't be able to reach entirely over my head (left shoulder arthritis) I'll do what I can several times today.
Wishing all a good Tuesday and midweek.