Getting healthy and in shape. Part 2, what works for me.


So 2014 is going to be the year I get back to a healthier, happier, fitter me. But because of not really having been able to do a lot of exercise the last three years, because of a broken ankle, I am sort of starting from the bottom again. 
I have been trying to get out of the house as much as possible since I broke my ankle, but I had a lot of complications with it, so there were long periods of time where it just wasn’t possible. I am now finally at a place where I can once again build up my fitness levels and become more active once again, but I also know it won’t happen from one day to the next, having been through this once before. Read about that in part 1 by clicking Here.

I am also going to be changing my diet up a little. I am already quite good at eating healthy, but I have definitely been falling a little in connection with often choosing easy meal option, while we have been busy renovating our new house and not having a kitchen for a long time.


I am quite fortunate in having gone through all this before, because it doesn’t seem as daunting this time, as I have obviously been able to to it before, so know I can do it now.
I do have to be careful of not putting to much strain on my joints on the leg where I broke the ankle, but I think that is the case for anyone who are starting to get active from the button, as you joints are not use to the strain and you are more likely to do damage if not careful. This was one of the things I was very much aware of last time and this time. So first thing that I know work for me, are the right shoes. I was lucky that I got a gift certificate to a sports shop that specialise in custom footwear  last time, so I was filmed running on a treadmill, where they found that I twist my foot inwards when I run because of a high arch, meaning that my trainers need to have arch support, for my ankles and knees not to suffer any damage in the long run.
My husband actually have the same thing, and for years he had trouble with his knee, but since getting insoles in his trainers and football boots, he hasn’t had any problems since. So very important to get the right foot wear for you.


Second thing that has already been a bigger help this time is a running app for my phone, as the one I have gotten also includes other activities beside running, like walking. Last time I would time myself walking the same route to see if I had improved, but this app just makes that much easier, as you can track the distance you have walked, the time it has taken you and your average speed. This is especially great for when you have days you don’t seem to see any improvement, that you can compare how much you have improved since your first walk.
Last time I started off with a 20 minute walk, but this time I am able to start of with a 40 minute walk, just because I am a more active person now than I was 8 years ago and I have been doing physio as part of ankle recovery. I do that walk about 3-5 times a week and I walk in a tempo where I am flushed and a little out of breath after the walk.
Then when you find the walk to easy, you add in a bit more distance and slowly work up to the time you want. If you want to start running, that comes when you are able to walk 45 minutes to an hour without being out of breath and if you walk any faster you would be running anyway. You want to put the walk down to a 20-30 minute distance again, a few times a week. For every 4-5 minutes you want to do a slow run for 30 seconds and slowly week by week, add on 30 seconds of running one week, and take off a minutes of walking the next. 
If you do find that you are starting to get knee or ankle pains, stop running and start doing some exercises to strengthen the muscles around your joints and maybe see a doctor. Then try the running again a few months later. Very important to listen to you body, pain isn’t always gain!


You will also find that starting to exercise will take up a lot of you energy and you might feel more tired than before starting the regime, so make sure to take the time out to be tired and don’t arrange a lot of plans in your calendars, try and have as open a calendar as possible in the beginning, it is about focusing on you and your health. You will have plenty of time to be sociable when you start getting the reward of extra energy when your body gets use to the exercise. 


Another great thing I have found helps me get motivated to go on my walks, is audiobooks, something exciting that you are eager to hear what happens next is a good way to get you out of the house if you only allow your self to listen when on walks. I am currently listening to Rivers of London by Ben Aaronovitch, that I got via Audible.


Third for me is diet, as exercise and diet go hand in hand. So I am cutting out white sugars, white pasta, white rice and white bread. have fruit and vegetables at every meal and a daily juice, and making my own healthy meals, so I know exactly what is in them.
I am obviously not being religious about this, as it can make your life a bit miserable, but as a good guideline for my diet most of the time.
And I am definitely not going on a diet, I don’t even own a pair of scales, it is all about being healthy for me.


Hope you found some of my tips helpful and please tell me in the comments down below if you are trying to get healthy and what helps you. Or if you are finding it hard and need a bit of encouragement, please write as well.


The running App I use is the Runtastic that works with a gps in your phone. for more information visit www.runtastic.com


And for more information on Audible, visit www.audible.co.uk


Mia

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