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How to Design Your Own Exercise Program

Updated on June 4, 2013

I weigh too much and need to lose weight. The reason I am overweight is simple, I take in more calories than I burn off, and in other words I eat too much and exercise too little.

I do get some exercise, I walk, and daily and my walks include going uphill; however, the solitary walk is not enough.

I have Type 2 diabetes. Approximately one month ago my doctor informed me I needed to use insulin. Prior to this period, my control for my diabetes was diet and exercise. The diet part was easier than I once would have thought. Well, to be honest choosing the right foods was not difficult, but controlling how much I ate was another matter. I loved bread, peanut butter and fruit. All healthy but quantity is an issue.

I have cut back on quantity. In addition, I am designing a weight loss, exercise plan that matches me. I am not the type of person who is going to go to the gym, on a regular basis, same for the swimming pool and even the walking track. Now, I am likely to increase my use of the walking track as the weather gets colder and stormier.

It has been a number of years since I was first diagnosed as having Type 2 diabetes so I have become quite adept and used to planning meals that suit my body’s needs.

Now it is time to design an exercise program that reflects who I am.

The first step when you begin to design your own exercise program is to assess yourself. If you are someone who can go to the gym three times a week that may be all you need to do. However, if the thought of being a regular at the gym bothers you then ask yourself what physical activities you enjoy. Can you do any of these activities on a regular basis? Walking, jogging, sit ups, chin-ups, weights, running on the spot are just a few of the activities you can consider. A minimum of equipment is required, good shoes and loose fitting clothing is about it; also you do not need a partner to engage in any of them. Mix them up as you can become bored with the same routine day after day.

When will you exercise? For me, early morning and mid-afternoon are the best times and daily is the plan. Each day for 30 minutes I will engage in one or more of my preferred activities. Today I took two walks each for a minimum of 30 minutes. Tomorrow I will start the day with 10 minutes of stretching exercises and then walk. I usually stretch for two to three minutes each morning to limber up.

It is also important to assess your neighbourhood. There are places, far too many when walking outside, at night, may not be safe and if you are alone, you may want to consider this factor. Perhaps, a local mall has a walking program. I tried this in Thunder Bay, Ontario but did not respond well, felt dizzy after the third trip around.

I am also not planning to purchase an exercise machine. For one, my current apartment is too small, for another, I can get the exercise I need without spending that much money.

Will is the principal ingredient to success in any endeavor, if you can will it, you can do it. Do you want to lose weight is not the same question as do you need to lose weight? In your case which is the appropriate question?


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  • Bob Ewing profile image

    Bob Ewing 7 years ago from New Brunswick

    Merry Christmas, Hello, Hello.

  • Hello, hello, profile image

    Hello, hello, 7 years ago from London, UK

    I am sorry to read about your troubles. Take and overdo it. Wish you good health for th eNew Year. Happy Christmas.

  • Bob Ewing profile image

    Bob Ewing 7 years ago from New Brunswick

    Self-control is where the effort begins, thanks for dropng by.

  • apStumbo profile image

    apStumbo 7 years ago

    Great Hub! I am taking on this venture as well! I am a bit more of a gym kind of guy, but I totally need to get some portion control (self control) in my life.