Tip for starting and maintaining exercise program/smoking cessation

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logoslidat
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Date Joined Sep 2009
Total Posts : 5860
   Posted 3/21/2011 6:17 PM (GMT -6)   
The hardest part of any exercise program is getting out the door! I read some where it takes 28 days to break a habit or create a new one. So make a commitment, say, to go to the gym for at least 5 times a week, or run or whatever for 5 times a week. But dont necessarily commit to a distance/ program. Have an idea what you want to do, but the main commitment is getting out the door for those 5 times a week. What you do once you are out there will take care of itself. Its like , hey Im out here, might as well do something. Once you have the habit of getting out there then what you Do will become habitual Doesn't mean you wont have set backs. I've been into fitness for over 40 years and I just got off a 5 week slump, minimal exercise, smoking kools, et al. Start back the same way you started in the first place. Since Im here, tip for quitting smoking if you do. Theory of mine. There is intensity of desire and frequency of desire. When you first get the desire, it has an intensity. Say no to the desire and at some point later you will get the desire again at the same intensity.
The wavelength, if you will, is the time between the desire. Say no again. The intensity of the desire will be a constant, but each time you say no to it the wavelength or frequency gets longer. It may be 6 months long and boom there's that desire again, and again its the same intensity. The process repeats itself till the frequency is such that it is out of your life, except for the time usually a long time, when the same intensity desire returns. Relevance to PCA is a stretch, though the exercise part is arguably very relevent. Gosh I hate spelling. long drawn out,but it has helped me and maybe y'all.

davidg
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Date Joined Feb 2011
Total Posts : 4093
   Posted 3/21/2011 8:10 PM (GMT -6)   
what are you doing smoking? You been through the fear of death already with pc, not enough incentive to quit? I quit cold turkey in 2002. It's a nasty habit.

I got into the gym in 2002 and ended up going twice a day every day for a good 5 years. I got into really good shape but at a cost. Missed my children growing up during that time. The following few years i'd go 3-4 times a week and work out more relaxed. I wasn't as fit, but I was spending a lot more time with wife and kids.

When i found out I had cancer i sopped everything, got depressed, started eating non stop and gained about 15-20lbs.

Now I'm running again, maybe 3-4 times a week in last month, 4-5 miles everytime.

Took me more than 28 days to get hooked btw. i'd say 6 weeks and the right partners in the gym to push me on.

compiler
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Date Joined Nov 2009
Total Posts : 7211
   Posted 3/21/2011 8:47 PM (GMT -6)   
I congratulate those of you who are doing this.
 
When I get in a good groove, I'll go 2-3 times a week and do a 90-110 minutes workout (treadmill or elliptical and then some cybex machines. At the end I'll reward myself with a 10-minute hydromassage). When I'm in the groove, I am uncomfortable if I don't go to the gym.
 
Unfortunately, I often get out of such a groove and then the opposite is true: it's hard to get out of the door.
 
My gym is a mile away so when the weather gets nice I can take a nice very brisk walk to the gym and that adds nicely to my workout.
 
Mel
 
 

logoslidat
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Date Joined Sep 2009
Total Posts : 5860
   Posted 3/22/2011 12:09 AM (GMT -6)   
Davidg, So what did you think of the post? I appreciate the scolding and your right. Like I said I got into a slump and am out of it now, but that was not the thrust of the post. just trying to help here. I've been running consistantly,, for over 40 years, with numerous sub 3hr marathons, including 4 Bostons, blah, blah , blah. Pushing 68 and still run avg of 35 miles/week plus 5-to 6 hrs/week of Stand up paddle boarding. hey i'm retired and tired lol Im not as fast as I was but an honest 10 min/mile pace... I mentioned smoking as to encourage those who may smoke, that they can get in shape also. That is, dont let that stop you. As somebody said, don't let lack of perfection keep you from doing something. My past training arguably could qualify, me as someone a newbie may want some tips from , thats all. The training, et al trumps the minor " sin " of smoking. Yes it is a nasty habit and hopefully I have turned the corner on it. But if not, I certainly will continue to train. Thanks for drawing that spiel out of me?

compiler, the difficulty of getting out the door is exactly my point.
We dont want to get out there, cause we dread the workout we planned. So just commit to getting out there and do as little as you want. You want to develop the habit of that first and then the type of workout will hopefully flow from there and that part of it will be come habitual. It's a subtle strategy, but I believe it works. Another point, I have never come back from a workout session and said, " Darn, I wish I hadn't done that " You know it's very difficult to get 100% in anything, but working out is extremely close. Its a great stress reliever,as Im sure you know. Nike said it best, has there ever been a better slogan. Just do it!
Diagnosed 8/14/09 psa 8.1 66,now 67
2cores 70%, rest 6-7 < 5%
gleason 3+ 3, up to 3+4 @ the dub
RPP U of Wash, Bruce Dalkin,
pathology 4+3, tertiary5, 2 foci
extensive pni, prostate confined,27 nodes removed -, svi - margins -
99%continent@ cath removal. 1% incont@gaspass,sneeze,cough 18 mos, squirt @ running. psa std test reported on paper as 0.0 as of 12/14/10 ed improving

F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3834
   Posted 3/22/2011 12:13 AM (GMT -6)   
i work out by myself.  always have.  others needs something more structured like workout partners or classes.  first thing is to figure out which group you're in. 
 
i work out alone but i do go to a gym and i know alot of people there but that took years of suiting up and showing up regularly.
 
i quit smoking cold turkey almost 20 years ago.  the desire to quit was stronger than the willingness to keep poisoning myself.  but it was rough.  there's plenty of help out there to quit smoking too...but you really have to want to quit to be successful.
 
good luck to you!
 
ed
 
 
age: 55
PSA on 12/09: 6.8
gleason 3+4 = 7
HT, BT and IGRT
received 3rd and last lupron shot 9/14/10
2/8/11 PSA <.1, T= 6 ng/dl

Postop
Regular Member


Date Joined Feb 2010
Total Posts : 385
   Posted 3/22/2011 12:31 AM (GMT -6)   
Exercise is not only a great way to stay healthy, it makes you younger. Many of us don't quite have the time to exercise to the extent that logoslidat is talking about. However, you get most of the health benefits of exercise by going from no exercise to a moderate amount. When I moved to the Pacific Northwest, where it's hilly and the climate mostly makes it easy to go out for a walk in the woods, from the midwest, where it's always too hot or cold to go out to exercise (not to mention the mosquitos), I found that walking a few miles a couple times a week made a dramatic difference in how I felt, and got my resting heart rate down to the low 60s, plus took off 15 pounds.

However, if you want to compare the health benefits of getting excercise, checking your PSA, taking nutritional supplements, or stopping smoking--no contest, stop smoking. It's not even a close contest. Cigarettes have so many ways to kill you.

Worried Guy
Veteran Member


Date Joined Jul 2009
Total Posts : 3734
   Posted 3/22/2011 6:36 AM (GMT -6)   
Hey Logoslidat,

I really like that idea and the image of the desire and frequency curve. You know I'm a data guy.... So, I wonder if plotting the time between desire events is helpful. For example, they come every 4 hours, then every 6 hours, then every 24 etc. You can see progress. You finally you stop when the next event is out of your life. Nice.

I recently gave up taking pee data but get the desire to record it every time I pee. Hmm... I wonder if I can plot that... ;-)

Thank you for sharing that concept.

Good Luck

Jeff (Dataless - No different from a politician or radio head with an opinion)

Post Edited (Worried Guy) : 3/22/2011 5:51:03 AM (GMT-6)


Steve n Dallas
Veteran Member


Date Joined Mar 2008
Total Posts : 4834
   Posted 3/22/2011 8:32 AM (GMT -6)   

I got in the walking groove about a year ago. Pretty much walk 7 days a week. Rain is the only thing that stops me now but I'll fix that some enough with some rain gear. Have slowing but surely been adding a lap around the neighborhood.. Going from 2 laps to three gives me that really good feeling that going from zero to two laps did.

Also concluded that tempatures below 32ºF was probably causing more harm then the walking was doing good idea


logoslidat
Veteran Member


Date Joined Sep 2009
Total Posts : 5860
   Posted 3/22/2011 10:09 AM (GMT -6)   
Thanks for the feedback gents, and gentlement , and Im sure you know about the rabbit and the hare, so slowly and then build up, or not. Plus consult GP ,yada,yada yada. Like my wife says when we see a older, heavier person slogging down the road. Hey they are out there,aren't they.
Worried guy. Don't see why not, the principle, imo, applies to any addiction. One thing that will skew the results, however, is , not sure how to express it, Is association,i.e. things you do that is associated with the addiction, will trigger the desire. This phenomenon is unpredictable, but believe overall the concept is helpful.
Steve, Thats what I'm saying, Hey Im here, why not try one more lap.
All of your points are appreciated
Diagnosed 8/14/09 psa 8.1 66,now 67
2cores 70%, rest 6-7 < 5%
gleason 3+ 3, up to 3+4 @ the dub
RPP U of Wash, Bruce Dalkin,
pathology 4+3, tertiary5, 2 foci
extensive pni, prostate confined,27 nodes removed -, svi - margins -
99%continent@ cath removal. 1% incont@gaspass,sneeze,cough 18 mos, squirt @ running. psa std test reported on paper as 0.0 as of 12/14/10 ed improving

compiler
Veteran Member


Date Joined Nov 2009
Total Posts : 7211
   Posted 3/22/2011 10:19 AM (GMT -6)   
Logo:
 
I think somewhere you mentioned that one has to push to do a complete workout. That has not been a problem for me. Once I get my butt in gear heading out the door I'm good to go.
 
But these days I'm in the groove of "I just don't want to do it!"
 
(But I have been doing it, just not as often).
 
I intend to be out of that groove soon.
 
Mel
PSA-- 3/08--2.90; 8/09--4.01; 11/09--4.19 (PSAf: 24%), PCA3 =75 .Biopsy 11/30/09. Gleason 4+3. Stage: T1C. Current Age: 64. Surgery: Dr. Menon @Ford Hospital, 1/26/10. Pathology Report: G 4+3. Nodes: Clear. PNI: yes. SVI: No. EPE: yes. Pos. Margin: Yes-- focal-- 1 spot .5mm. 100% continent by 3/10. ED- yes.. PSA on 3/10/10-: 0.01. PSA on 6/21/10--0.02. 9/21/10--0.06; 1/4/11-0.13,3/1/11--0.27

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 3/22/2011 10:41 AM (GMT -6)   

Good Morniing Logo:

I have been active all my life but never to the extent I have been in the last three years post RP. Have been the RT route and really had to fight to keep fit and I did it by getting to the gym 4 to 5 X a week.  I am four months in with HT and have already gained 10 lbs. around my middle.  This is most discouraging to me as it is a known SE of the injections and having six more months before I can (hopefully) take an HT break, I stand to possibly gain another 10.  So I continue to get to the gym as much as possible determined not to gain any more weight but in spite of it all, it still continues to creep up and up.  My diet should not indicate this pattern as I eat very healthy meals.  When it comes to commitment to an exercise routine I hear you.

Jack


Age 59 at Dx / 63 now
01/08 PSA 4.17 DRE showed node
03/08 RP - pT3a 10% ca , 2 of 12 / 3+4
Nerve Sparing, Margins clear, no SV invasion
Continent 3 weeks post surgery / ED
06/08 until 08/09 PSA 0.01
08/09 PSA .14
09/09 SRT / 36 treatments
01/10 PSA .13
08/11/10 PSA 3.44 / T = 25.0 nmol/L
30/11/10 Zoladex ADT
24/02/11 PSA <.04 / T = 1.0 nmol/L

logoslidat
Veteran Member


Date Joined Sep 2009
Total Posts : 5860
   Posted 3/22/2011 5:09 PM (GMT -6)   
Mel, your just a groovy kinda guy, good luck with the srt, with a pos margin and epe I bet it takes care of it, start thinking like that, what else ya got to do
Diagnosed 8/14/09 psa 8.1 66,now 67
2cores 70%, rest 6-7 < 5%
gleason 3+ 3, up to 3+4 @ the dub
RPP U of Wash, Bruce Dalkin,
pathology 4+3, tertiary5, 2 foci
extensive pni, prostate confined,27 nodes removed -, svi - margins -
99%continent@ cath removal. 1% incont@gaspass,sneeze,cough 18 mos, squirt @ running. psa std test reported on paper as 0.0 as of 12/14/10 ed improving

logoslidat
Veteran Member


Date Joined Sep 2009
Total Posts : 5860
   Posted 3/22/2011 5:27 PM (GMT -6)   
Skate, gosh ya gotta hate that weight SE specially when your busting your butt! My thought with the weight gain is, hey there are plenty of ladies with presumely more of them hormones than us and they can get lean. Go figure! Not to hijack my own thread, but on the goodfood /badfood thang, I was thinking, if you're burning them burgers and fries,and pizza, lidat, quickly with exercise, would it negate the negative, gotta love words yeh, effect somewhat. Plus it would give you xtra incentive to get out there. Hope so, Cause I eat pretty healthy, but gots to have the occasional Mel's diner kine food lol. Hey we all make our own decsions here, right? Aloha and godspeed!
Diagnosed 8/14/09 psa 8.1 66,now 67
2cores 70%, rest 6-7 < 5%
gleason 3+ 3, up to 3+4 @ the dub
RPP U of Wash, Bruce Dalkin,
pathology 4+3, tertiary5, 2 foci
extensive pni, prostate confined,27 nodes removed -, svi - margins -
99%continent@ cath removal. 1% incont@gaspass,sneeze,cough 18 mos, squirt @ running. psa std test reported on paper as 0.0 as of 12/14/10 ed improving

GOP
Veteran Member


Date Joined Dec 2010
Total Posts : 657
   Posted 3/22/2011 6:37 PM (GMT -6)   
I'm a gym rat, BUT I have to do it early in the morning, or else I think of 10,000 excuses NOT to do it at all. The Y in my town opens at 5:30 a.m., but they will usually let us in at 5:15. I am hooked on the eliptical machine because that was the only cardio I could do before my knee replacements on Jan 14, 2009. Now I could do whatever I want, but I still do 20 minutes on the eliptical and then three sets on 7 weight machines. That is MWF. On TTh, I do 30 minutes eliptical and then just crunches.
If I don't go to the gym, I feel guilty. It's like shaving, if you don't do it every day, you are a bum.... I missed only 5 days after my brachy in October.
Never did much smoking, but was on the 'Skoal Brother' for over 20 years. Quit cold turkey on my 40th birthday which was 19 years ago. I can't imagine now why I ever had a craving for that garbage....arghhhhhhh.
My .02.

Tim G
Veteran Member


Date Joined Jul 2006
Total Posts : 2304
   Posted 3/22/2011 7:27 PM (GMT -6)   
The best kind of exercise is the one you'll do.

logoslidat
Veteran Member


Date Joined Sep 2009
Total Posts : 5860
   Posted 3/22/2011 10:42 PM (GMT -6)   
GOP, Im like you in that the gym opens early and thats when we hit the gym. I used to actually open the gym, when I worked part time there. met a lot of peeps there so occasionally go later so has to hook up. Its fun, ours has a lot of grey hairs, not a lot of preening, but still prefer early morning with less folks.


Tim , Aah Okaay, thats the ticket. lol
Diagnosed 8/14/09 psa 8.1 66,now 67
2cores 70%, rest 6-7 < 5%
gleason 3+ 3, up to 3+4 @ the dub
RPP U of Wash, Bruce Dalkin,
pathology 4+3, tertiary5, 2 foci
extensive pni, prostate confined,27 nodes removed -, svi - margins -
99%continent@ cath removal. 1% incont@gaspass,sneeze,cough 18 mos, squirt @ running. psa std test reported on paper as 0.0 as of 12/14/10 ed improving
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