This topic contains 13 replies, has 11 voices, and was last updated by 
corsaire 5 months, 1 week ago.
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If you’re like a lot of folks, you may be vowing to get healthier in 2020.
There are a million diet and exercise plans out there and I certainly don’t claim to be an expert. But I thought we could do a little challenge together and work on health and fitness from a preparedness point of view. Every day this month, we’ll work on something related to our health, wellness, nutrition, or fitness. We’ll break this down into small things that anyone can incorporate into their day.
I’ll do my best to make this useful and accessible to people of all health and fitness levels and capabilities. Feel free to adapt any of my suggestions so that they work with your unique situation. And please share your adaptations – there might be other folks who want to participate but haven’t figured out a way to make the daily challenge work for them.
2020 Prepper Health & Fitness Challenge: Day One
Today might just be the most difficult day of all. Today we’re going to figure out where we’re at right this moment. We’re going to do an assessment, and then we’re going to document our starting point.
Some of you may be discouraged when you do this assessment, but remember: this is a starting point, not an ending point. Hopefully, you will look back on this at the end of the month and see some results from your new habits.
Get yourself a notebook or start a document on your computer to journal this adventure!
What are your measurements?
- Weight:
- Chest measurement:
- Waist measurement:
- Hip measurement:
- Biceps measurement:
- Thigh measurement:
Everyone’s goals are different. You may need to lose weight or inches, or you might want to gain a few pounds or inches. You may be perfectly happy with your body. No pressure on any of these things – this is simply documenting where you are today.
I’m not recommending BMI calculators because the Body Mass Index doesn’t factor into account things like bone density and muscle mass. And really, for a lot of folks, it’s just a calculation that makes you feel bad.
Next, we’re going to do a few basic tests to see what we need to work on the most.
How strong is your core?
Try this core strength test. Honestly, very few people will pass this unless you have a job that is quite physical. But our goal is not perfection, it’s improvement. At the end of the month, we’re going to try this again. So, perform the test and write down your results.
How is your upper body strength?
See how many push-ups you can do with good form. This video shows you how to do a push-up assessment. If you aren’t going to a gym, the no-equipment version starts at 1:48. Remember, this is only an assessment. Note your results.
How flexible are you? Try the “sit and reach test.
Sit on the floor upright with your legs stretched out in front of you. This test is actually performed without shoes. You want to have 12 inches between your feet, and have a measuring tape in between your legs with the 15” mark in line with your heels. Now place your hands on top of one another, reach to see what number you can reach to! You get three trials to do this and your score is the highest of the three and remember to date it! (source)
How strong are your legs? Try the squat test. (If you’re anything like me, your knees may snap, crackle, and pop like a bowl of Rice Krispies when you do this. If you have any pain in your joints, stop immediately.)
Using a chair with no arms, like a kitchen chair, stand in front of it with your feet shoulder-width apart and sit down without using your hands. Then stand back up, also without using your hands. Note how many times you can do this while keeping good form.
How is your endurance?
For this test, you can use a multitude of ways to check out your endurance.
- Walking, either outdoors, at a large store or mall, or on a treadmill
- Running
You can use an app on your phone or a pedometer like a Fitbit to note your distance. Simply walk or run for a period of time (you decide that based on your current health) and document how far you went in that amount of time. When we re-test, you will go for that same amount of time and see how far you went after working at it for a month.
Here are two other ways to document your endurance that involve taking your heart rate.
Check-In
So how did you do? Were you surprised, either pleasantly or unpleasantly? What is the thing you need to work on the most?
We’re going to do a simple daily challenge every day this month and I’ll share resources to help you. Your feedback helps me to know what you need most.
Remember, this is about improvement, not competition. Start wherever you are. You aren’t trying out for the NFL – you are just adding some simple habits to your daily life so that you can be better prepared physically.
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This topic was modified 5 months, 2 weeks ago by
Daisy.
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Count me in! Although I’m in good shape compared to many women my age (almost 59), I was unpleasantly surprised by how out of shape I am. Apparently, growing all my own food and processing/carrying wood for the stove, and cleaning house isn’t enough to keep me in tip-top shape. Looking forward to taking the bull by the horns and getting more fit.
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I am in. The core test was the worst for me. Found I had NO core strength 🙁 My legs are in good shape because I try to walk or bike everyday.
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Hubby and I are in! We need improvement in all areas. But I was surprised that I passed the core strength(barely) – guess using those ball chairs all day at work helps 🙂
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Welllllll…..I’m in. Conditionally. I will have to make modifications but I’m used to adapting to disability. AND I know how to make things safe FOR ME.
Still have good flexibility…it’s always been quite good. Sit and stand – Leg strength is still good I guess. At least in that maneuver, I can do it smoothly. Upper body [always been a weak point] …can someone describe the push up? I don’t do video with our Internet usage. I’ll try the core strength one tomorrow…or so. Not expecting much there.
Can’t attempt too much tonite. I must drive to the car repair in next town to pick up DH who is leaving his car. It’s further than I usually drive so I can’t risk anything that will make that harder than it will be. After we get his car back, I can do more.
Currently I saunter approx. a mile on my best days. On bad days, I push to make approx. two-tenths. Usually somewhere between. On the few very bad days, I’m not walking, lest I do not get back up our flight of 16 steps into the house. I’ve been doing this Walking-With-Purpose since last September’s Challenge. [Thanks Daisy!] For years I walked dog with no conscious purpose, measuring, or notice. I think I’m now at my sustained distance maximum…. which shifts with whatever ability I have that day. I take into consideration that I’m carrying rather a lot of weight in WINTER: Heavier clothing, boots, EDC, protection from Mt lions, etc. Not quite what a soldier in boot camp carries…. LOL
AND…..I live way up in the very high country. O2 is not quite as readily available but I’ve been up here for decades. We’re used to that factor. 🙂
The measurements: Umm… For age and disability, I’m not doing too bad. But that’s probably my best area to improve. For generations on my dad’s side, we have LOVED OUR SWEETS! Very fortunate that we don’t lean toward diabetes, eh? With all that my mom contributed to my genetics….she couldn’t have given me her indifference to sweets??? 😉
So this is all relative to our own situations. But it’s very good to test some barriers once in a while. Surprise ourselves. I once thot I could not walk ANY distance. Was diagnosed and told I could/should not. I rode horses, which does use muscles. But no distance on my own two feet. THEN I adopted a HUGE obese dog many years ago. As I walked for her health, I discovered I’d been lied to about walking with my disability. That obese dog and I increased our distance slowly but surely. I owe that dearly departed critter!
OldMtWoman ….giving it a try on my own terms, of course! 🙂
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Ok, I need this… so I’m in!
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You guys are all doing great!
My core strength is pretty bad. I had surgery almost a year ago to repair a large diastasis that I’d had since giving birth to my children. (They’re 19 and 24.) I had near-crippling back pain and saw physician after physician and not one of them thought to check my abdomen for the cause of my back pain. Finally, one did and discovered this issue. What it means is that my abdominal wall separated in the center and never went back together. It’s virtually impossible to build your core strength with this issue and there was nothing in front to provide strength and stability for my back.
The recovery for this surgery was brutal but at this late date, the only possible way to fix it was surgical. I’m so glad I did because even though my core strength is nothing to write home about now, I can walk long distances and carry heavier things without excruciating back pain that keeps me off my feet for days to weeks afterward.
So core strength is my primary focus, although I definitely want to improve in other areas too.
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You guys are all doing great!
My core strength is pretty bad. I had surgery almost a year ago to repair a large diastasis that I’d had since giving birth to my children. (They’re 19 and 24.) I had near-crippling back pain and saw physician after physician and not one of them thought to check my abdomen for the cause of my back pain. Finally, one did and discovered this issue. What it means is that my abdominal wall separated in the center and never went back together. It’s virtually impossible to build your core strength with this issue and there was nothing in front to provide strength and stability for my back.
The recovery for this surgery was brutal but at this late date, the only possible way to fix it was surgical. I’m so glad I did because even though my core strength is nothing to write home about now, I can walk long distances and carry heavier things without excruciating back pain that keeps me off my feet for days to weeks afterward.
So core strength is my primary focus, although I definitely want to improve in other areas too.
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Ok-finally caught up today. Baseline is looking pretty sad, (except for flexibility–I was blessed with flexible joints!) but I wrote down all the measurements. Squats are off the table–knees are too bad. Modified the plank exercise to just a plain plank for now, timed. Added some stretching and rowing, and am walking daily now. I get more exercise at home than at work where I sit at a desk 9 1/2 hours/day. Here at home, haul firewood, wrangle goats, and clean.
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I’m definitely in! I had actually started getting really serious about my deteriorating strength levels and the aggravating balance problems last October. I have always “hated” exercise but establishing a regular daily routine seemed to be absolutely essential at this time in my life. I invited my six granddaughters, ages 22 to 12 to be my accountability/cheering squad and started attending the Silver Sneakers program at our local civic center twice a week and started daily 15 minute Tai Chi routines.
Since then I’ve definitely seen improvement in my core body strength, legs, endurance and a encouraging weigh loss of six pounds. Yeah!
At Christmas my sports-minded family gave me an Apple Watch which monitors all my physical activities. What a cool toy!!! I’m highly competitive by nature and this device is a real motivator for me. My daughter-in-law who is a certified physical fitness coach encouraged me to purchase the TRX Suspension Trainer that I hang over a door. It arrived yesterday so I’ll be watching some YouTube videos for ways to use this device.
So, I’m pumped for this month’s challenge! I haven’t finished all the suggested tests and measurements from yesterday but I will shortly. For my age (81) I’m determined to make every effort to stay as physically fit as possible. I’m reading that muscle strength can help alleviate balance issues.
Love Daisy’s suggestion for drinking water before consuming any other drink. I’ve never like plain water so this will hopefully help me consume more water each day.
Happy New Year everybody!!!
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I’m in. Yesterday, I did the fitness test; I have a ways to go.
I have had some significant injuries; fractured neck and back that required surgeries, fractured femur, knee surgeries, etc.
Surprisingly, my stretch and flexibility are really good. My core is weak. I am surprised how long (over two minutes) that I can hold a plank. My endurance and squats are good.
Overall, fitness ok for a women my age; but not where I should be! My measurements are way out as I am carrying much more weight than I should.
For my Christmas present to myself, I bought a Fitbit Versa (Amazon deal). I am using that to help motivate me. This challenge will certainly help.
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Ok,
Got to step 9 on the core/plank test.
I like that one!I did 20, well executed pushups.
Got a 15 on the stretching exercise. I need to start stretching before I go to bed and when I get up in the morning.
Did 45 squats before I began to feel the burn.
The dogs got a good long walk today. About a mile if you include the elevation change. But I need to get out there and do a paced one like the one Daisy provided.
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Wow, @Muffy1938 . You’re doing great…..and you have a head start! AND your own trainer and cheering section. LOL I did start the serious dog-walking for ME as well as dog, in Sept.
Haven’t finished all my baseline stuff yet. Gotta figure out this “plank” thing…. Used to ride horse regularly. Not so much now. I believe that strengthens core muscles, right? I hope I still have some….LOL.
OldMtWoman
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Me too. Though I have removed wheat and dairy from my diet, and so far my fibro pain has taken a nose dive. Now I need to remove sugar.
Purchased a rebounder; aka a mini trampoline and I am hooked. So much fun.
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