My Fitness Routine

Here is my new fitness routine at 56 years old and 5 -1/2 months after prostatectomy.

I keep adding small improvements so I am more likely to make them habits.

• I cut out soda before Christmas. (I just didn’t buy more once it ran out.) – This alone lead to weight loss. Diet soda (actually the artificial sweetners) affects the body the same way as regular soda (sugar).
• I drink enough water. (Urine should be “straw-colored”. Clear means you’re drinking too much water.)
• I cut out junk food – Candy, chips, etc. (Again I just didn’t buy more once it ran out.)
• I eat out (takeout) less. Maybe once a week. (Both my wallet and my waist like that.)
• I’ve been eating better food. More vegetables, healthy protein, and healthy fats. Fewer carbs. (I make meals that I like, so I’m not denying myself.)
• I started doing pushups every day.
  • 10 pushups a day the first week.
  • 15 pushups a day the second week.
  • 20 pushups a week the third week. (This week. Add 5 at the start of the new week.)
• I’ve been winding down at 10:00 PM and get into bed ASAP after that to maximize sleep. (Getting enough sleep helps with losing weight and increasing your metabolism.)
• Next – Resume use of my exercise bike so I’m in shape for warm weather to ride my bicycle.

Benefits So Far:

• My son & daughter-in-law both noticed that I’ve lost weight.
• My pants are loose.
• I feel better. My mood and energy levels and quality of sleep is better.
• I have more mental clarity.
• I am more productive at work and in personal projects.
• My skin is clearing up.

Alter exercises so you can do them, or avoid injury. I have bad knees, so I’m careful to avoid twisting and anything that might cause pain or injury.

If you have any unusual pain or discomfort, lightheadedness/dizzyness, trouble breathing, or racing heart see your doctor for a recommended safe routine. Walking is usually really good for any level of fitness.

Take breaks from the routine. I stubbed my big toe, so I took a couple days off from pushups to avoid making my toe worse and then going longer without pushups.

myfitnesspal.com is a great resource.

Planning Ahead With Dental Work

I had my six month dental checkup this past Monday and the dental hygienist suggested I consider replacing my larger fillings with crowns while I have insurance. I’m about 10-1/2 years from retirement, so doing one a year won’t break the bank. That makes perfect sense to me and is not something I’ve seen or heard mentioned elsewhere. The dentist agreed with that idea, saying he should probably be more aggressive with that idea. While my filings are strong and doing their job, there are a couple of big ones from my youth that when they need replacing, I’m looking at a crown.