PositiveMed Physical Challenge, Guidelines


As previously stated there will be 3 levels to accommodate everyone’s needs. These will be known as Levels 1,2, and 3. You will have to look at the criteria and decide where you belong, this is a daily check-in, but no one is coming to your house to check, you are expected to be accountable for yourself and to be honest. All exercise can be broken up into however many segments you need in a day, you can do 5 minutes 6 times a day or 10 minutes 3 times a day, however it works for you, as long as you do it. I want you all to keep track of your daily minutes as well, on a calendar, on a notepad, however works for you. There are free apps on the computer to do it as well.

Level 1 is for those of you who already exercise on a regular basis for 30 minutes or more at least 3 times a week. You will be expected to do cardio of your choice for at least 45 minutes on days 1, 3, and 5, as well as strengthening/toning for at least 45 minutes on days 2, 4, and 6. Day 7 is a rest and evaluate day.

Level 2 is for people who do not work out regularly but have a physical job, such as nursing, waitressing, bartending, so you are not a beginner. You will be expected to have 30 minutes of walking or other cardio on days 1, 3, and 5. Days 2, 4, and 6 you will be stretching and toning. You can choose Pilates, Yoga, weights, whatever suits you, or mix it up. Day 7 is a day to rest and evaluate.

Level 3 is for people who are mostly sedentary, or who have a physical problem that limits exercise. I have a bad hip and Fibromyalgia so I am a level 3, I will be happy if I can get all the days in! Again, days 1, 3, and 5 are for a walk or light cardio. With my hip I stroll with a cane, not really fast, the important thing here is that you do it. If you are unable to walk there are several excellent videos at the library suited to all needs, please check those out. I want you to get at least 15 minutes those 3 days of cardio, and on days 2, 4, and 6 15 minutes of stretching and/or weightlifting. I find Pilates more suited to what my body is capable of doing, you may find yoga better, and that’s okay, it’s all about what works for you at the fitness level you are in now. Day 7 will be to rest and evaluate.

On Day 7, which for all 3 levels is to rest and evaluate, there will be a discussion thread on the Facebook page open to whatever. If all goes well and you are still pumped we will then be open to another 7 days.

If you think any of these expectations are too high or too low please say so, I am flexible. I am excited and honored to be going on another journey of self-discovery with all of you.

 
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