How S&F changed me ….: A few days ago I sat... - Strength & Flex

Strength & Flex

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How S&F changed me ….

CBDB profile image
CBDBAdministratorGraduate Gold
35 Replies

A few days ago I sat up in bed…. And I suddenly realised how easy it is to do just that.

So I wanted to capture this feeling, still relatively new, how certain movements or certain daily activity have become so much easier and how my limbs feel so substantially different.

Almost exactly a year ago, I started the 5-week Strength and Flex programme, so this is kind of my S&F-Anniversary post. 🎊🎉🎈

The day before my S&F journey started, I had proudly finished C25k. I am in my 50s, have had ongoing issues with my health and had started C25k from a very low fitness level. I still run ultra-slow, but I run. Three times a week. My longest run was 10k, but I run regularly rather 4 - 8k distances. But when I was on the C25k journey, there would have been no way for me to do additional workouts like the S&F programme. Doing some substantial exercise like running three times a week seemed daunting enough.

So I started S&F in my consolidation phase, using the 12-week fitness programme to keep me on track ( nhs.uk/live-well/exercise/1... ), replacing the C25k runs with 30min runs which expanded to 60min in the latter stages. (Later on we actually adapted this programme to the consolidation period, link is here healthunlocked.com/strength... )

I carried out S&F in my own garden, first thing in the morning, all through July and August 2020, getting to know the bark of our trees, the lawn and its rickety garden chair for leg stretches, the sitting stone for backward push ups, the smaller trees for half pull ups. Reading back over my posts over at the C25kforum ( healthunlocked.com/couchto5... ) I can almost relive the daily progress I experienced.

Squats getting easier, pulls ups being feasible, and my balance actually improving.

From the 12-week programme I went on to explore various video workouts, moving indoors as the weather got more winter-y, still keeping to 3 workouts per week, 3 runs per week and one rest day. January I embarked on my first daily Yoga routine, taking up the January YWA Challenge BREATH, and from then on a daily Strength and Flexibility session, some short some long, have been part of my daily routine. We also converted a corner of the living room into a workout corner 😊💪🧘🏼‍♂️🏋️.

So what are the things I have noticed that have changed?

Loads of little things:

- My skin feels different, it wasn’t exactly flabby but it certainly feels even more firm

- My arms feel toned, as do my legs. And I don’t immediately seek out a chair when I stand in the living room telling my husband a lengthy story. It sounds so little, but this is big.

- Recently I had to fetch a book from the top book shelf, and prior to this year I’d have asked my lovely husband to do this for me, as I would have felt unstable on a chair and even experienced pain stepping down from a chair, knowing my knees would have made themselves known. But recently I just did that without thinking, being confident in stepping up as well as stepping down without needing another wall or hold to stabilise me. This is huge.

- And sitting up in bed from a lying position, without needing the leverage of your arms. Simply using your core strengths. I recently sat up in bed and was so conscious of the ease of that movement that I showed off to my amused husband by repeatedly laying down and sitting up. Big! Not small!

- And I can walk for hours now without any back pain, which would have started 15min into any walk in my olden days.

- I can tidy up the kitchen for half a day without any rest, before having to take weight of my legs here and there.

- And I can confidently sit or lie on the floor, knowing there is no problem with quickly and with not too much effort getting up again. Yes, I still have to watch my sensitive knees, but hey….. wow!….

- And oh yeah, I can balance now. I used to sit down whilst putting on trousers…. Not anymore!

And then of course there are all the moves as part of the workout routines, like Child’s poses, Planks or Pigeon.

For those of you who have been fit a long time, all of these things might be perceived so normal, and that to think otherwise might seem unusual. But maybe this story reaffirms how important that fitness to ones’ daily life is.

But for all those who are or were like me before starting this journey, maybe this story will help in staying with it, and to continue with all the daily or regular S&F workouts.

My experience is that it took only one year to improve so many little daily moves that had made me feel really old. It has really stripped off years of my age.

So happy working out everyone! And whatever your workout method, keep on keeping on!

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CBDB profile image
CBDB
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35 Replies
David_G profile image
David_G

Well done CBDB that’s very inspiring! 🙂👍 I’m coming back from injury and using an app provided by my online virtual physio. So far the strengthening exercises are working and I’ve been able to run C25K week 5 run 3 (the first long one!) this morning. I’ll definitely be using these exercises when I’m back to full fitness 😀💪

CBDB profile image
CBDBAdministratorGraduate Gold in reply toDavid_G

Oh, well done! Yes, I feel quite lucky having been fairly injury free, bar a few knee niggles due to sensitive knees. But additional strength exercises focussing on ITB related issues resolved any substantive knee issues.

So we’ll done! And apps also have helped me stay on track.💪👍🏽

Maddee_6333 profile image
Maddee_6333

What an excellent write up. You’ve done brilliantly. 💪

CBDB profile image
CBDBAdministratorGraduate Gold in reply toMaddee_6333

😊💪👍🏽

linda9389 profile image
linda9389

Wow! That's just fabulous CBDB - a real testament to how much we can improve our own fitness and our ability to live a quality life!

CBDB profile image
CBDBAdministratorGraduate Gold in reply tolinda9389

Definitely. 😊😃👍🏽

Ant50 profile image
Ant50

A great write up, you have made me want to start the S&F programme again. I did recently start it and got to week three, but then life just seemed to take over, but now I will pick the course up again!

CBDB profile image
CBDBAdministratorGraduate Gold in reply toAnt50

Yeah, definitely do! Or Yoga. Or Pilates. For me a whole new world of having fun exploring your body has opened up. (Even though I used to be fit in my younger days, but it was a kind of ‘thoughtless’ fitness… and definitely’ plan-less’; e.g. you got your bike or hike, and went out for the day or the afternoon)

Ant50 profile image
Ant50 in reply toCBDB

I’ve been doing a yoga class for the last 2 years (virtually for the last 18 months!), I’m sure it must have helped, but not sure I feel any more flexible now than at the start. I guess changes are so small, like you say it’s often hard to spot the small improvements, but guessing it all helps.

CBDB profile image
CBDBAdministratorGraduate Gold in reply toAnt50

Yeah, I thought I’d better write it down, because I think a year down the line I will probably have forgotten how much it changed my life through little things.

tmbtrain profile image
tmbtrain

Hi CBDB all the improvements you notice in yourself sound fantastic! I really need to get onto doing these. Thanks for the inspiration 👍

CBDB profile image
CBDBAdministratorGraduate Gold in reply totmbtrain

Yey! ☺️👍🏽💪

Inominate profile image
Inominate

Thank you CBDB, it’s lovely and so helpful to have a journey described rather than a snapshot. I completed C25k 5 years ago but had to stop running due to a congenital hip problem. I swapped to gym and now to COVID- imposed home workouts, but struggle with tendinitis. Your recommendations and proof of effectiveness for S&F are great; I must start to help support my other exercise. For great fun in exercise which also offsets stress, I do workouts from Team Body Project but my body can only manage about 2 a week alongside daily walking.I am in my 50s too, but only came late to exercise. I think S&F is the way to go. Thanks again.

CBDB profile image
CBDBAdministratorGraduate Gold in reply toInominate

Thank you. Yes, I have used the Team Body Project videos before and really liked them.

A gamechanger for me was doing the daily Yoga With Adriene Calendar. It’s such a diverse collection of workouts, from quite strenuous ones to very short and easy meditative ones, that this allowed me to begin a daily practice. I think I still wouldn’t be able to fit in a substantial 40min workout like Strength and Flex programme every day, but a 20min Yoga session seems always doable. (Current Yoga Calendar healthunlocked.com/strength... )

Have fun exploring! It might be also worth looking at Pilates which might help with recovering from hip issues. I am doing currently a 30 day Pilates challenge and it’s certainly challenging me but my core is improving even more! (See healthunlocked.com/strength... )

But it sounds like you’ve got a plan! 👍🏽💪

Gwenllian1 profile image
Gwenllian1

This is just the best post! It’s so easy to forget that what we are doing this for is health and strength in daily life and all your examples of things you can do now are just brilliant! It’s not instantaneous and takes all the persistence and commitment you have shown but what fabulous rewards! I’m so impressed. Really inspiring! Off to look at the daily yoga now…🙂

CBDB profile image
CBDBAdministratorGraduate Gold in reply toGwenllian1

Thank you! 😊🥰😀 Happy Yoga-ing!!!

Gwenllian1 profile image
Gwenllian1 in reply toCBDB

Done my first yoga with Adrienne today following your link but tomorrow I have my usual weekly class so that might put a spanner in the works. I have really tight hamstrings and I'm wondering if doing some everyday would make a difference. I've done a class once a week for a while now without seeing much more flexibility with hamstrings so maybe it's worth a try to see!

CBDB profile image
CBDBAdministratorGraduate Gold in reply toGwenllian1

I think it would help. When I was just doing the S&F programme and expanding lengths of my runs, I really got into foam rolling. Having discovered the joy of rolling, foam rollers were my best friend and I think I might have even written several posts about foam rolling.

But when I started daily Yoga, at some point I didn’t need to foam roll anymore. So that must mean the yoga really helped to do the same thing as the foam rolling, stretch all those tight muscles.

Gwenllian1 profile image
Gwenllian1 in reply toCBDB

Interesting! I'll commit myself for a month and see what happens!

Nous profile image
Nous

way to go CBDB ! ... Nous :)

CBDB profile image
CBDBAdministratorGraduate Gold in reply toNous

Thank you!! 🥰😊😃😀💪👍🏽

Hedgehogs123 profile image
Hedgehogs123

Just love your post, really motivating and you must feel so proud. Its lovely isnt it to look back and reflect at what you've achieved, probably something most of us don't do often enough. You have reminded though to visit the Stretch and Flex area more often. I do find yoga particulary helps my lower back condition and I can really feel a difference. Interestingly because I do more hip stetches now because of a real tightness there and the fact that my hips ached so much after a long run, that actually thinking about it, I don't have anyway near the ache I used to have. This week I'm going to re visit that part of the forum. Thank you for the reminder! 😀👍🏃‍♀️

CBDB profile image
CBDBAdministratorGraduate Gold in reply toHedgehogs123

Awwwhh thank you. 😊☺️😃 And well done on your hip stretches! 👍🏽💪🧘🏼‍♂️😀

LottieMW profile image
LottieMW

Brilliant post CBDB…what an incredible journey for you! 💪🏼👏🏽🏆👊🤸🏻‍♀️

It will be interesting for me to see if I feel more bendy by next January if I continue with my (almost) daily YWA 😊🧘🏻‍♀️

CBDB profile image
CBDBAdministratorGraduate Gold in reply toLottieMW

😃🙃😊🧘🏼‍♂️👍🏽

GoGo_JoJo profile image
GoGo_JoJo

👏🏻👏🏻👏🏻 these are the most important changes that come with fitness and the ones that scare me the most looking towards the years ahead. I keep trying to reiterate to my friends (many of whom are 10 or more years older) the importance of just being able to do basic things without a struggle. I watched a dear friend lose her already meager strength so fast and become bedbound, unable to sit or do anything for herself and vowed never to get to that place. Stay strong, stay independent, stay happy 👍🏻💪🏻😁

CBDB profile image
CBDBAdministratorGraduate Gold in reply toGoGo_JoJo

Sad 😞. I can relate. Ca. 10 years ago, where I couldn’t get on top of my condition (and was undermedicated as I found out later) I had given up completely and just accepted that it’s downhill from there.

I think I was lucky to find a way forward but hope your friend finds her own way forward and doesn’t give up.🙏

Over62 profile image
Over62

Brilliant year for you CBDB and great to reflect on all those seemingly small changes that have made a big difference for you. Many I can relate to myself too. You’ve definitely found your mojo again 👏🏃🏻‍♀️🙌🧘‍♀️👍🏅😊🎉

CBDB profile image
CBDBAdministratorGraduate Gold in reply toOver62

I did! 😃😃😃😃 thank you! just writing this after another quick morning run! 😃 wet 💦 but refreshing 💪

Over62 profile image
Over62 in reply toCBDB

You are on a huge roll!

I think you have also inspired many people with this wonderful post of review and reflection so often we keep forging on looking ahead planning the next achievement which is all very well and fantastic, it’s in the taking stock and looking to see how feel and what you’ve done is really the achievement 👏🏃🏻‍♀️🧘‍♀️🏅

CBDB profile image
CBDBAdministratorGraduate Gold in reply toOver62

Awwhhh 🥰🥰🥰🙏💪👍🏽

skysue16 profile image
skysue16

Brilliant post 😊 Very well done for all your hard work and dedication 💪. I am trying to include stretching and strength exercises into my week. I like using videos on you tube.

CBDB profile image
CBDBAdministratorGraduate Gold in reply toskysue16

Thank you! 🙏👍🏽💪

skysue16 profile image
skysue16

Could this post be ‘pinned’ so we can use the useful links, thank you 😊💪

CBDB profile image
CBDBAdministratorGraduate Gold in reply toskysue16

Done! Thanks for suggesting it. 🙏👍🏽

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