Got my sleep on for nine hours, when I was aiming for seven. Too lazy to turn on the sleep tracker and alarm. Body fat: 27.7 (dehydrated) in the low end for my readings. Even though Sunday was a cheat day, I didn't eat that much because I wasn't hungry. No exercise Sunday because it was a rest day.
Holding off on pulling the trigger for the scale and the stationary bike. Just trying to space out deliveries, clear out more room, and assimilate what I've got. I did order a pair of trail hiking shoes from Woot for $25. I'm going with a half larger size to allow for the bunion. I had a couple of great athletic shoes (bought two pairs, which turned out to be a smart move) that wore out and I haven't really found anything that satisfactorily replaced them. Got a pair of cheap board shorts, size 33, because my size 34 shorts are starting to really slip off my waist. My plantar fasciitis hasn't been bothering me lately so the calf stretching exercises must be working.
I tripped and fell out of the blue, headed out of the bedroom to the hallway. Went down - bam - just like that with no warning, stepping off the mat, not a big imbalance. I just skinned my knuckle but worrisome. Falls are what killed my parents. The syndrome is loss of core strength + balance = debilitating falls.
I had hoped I could forestall this sort of thing with the standing desk and exercise regimen, but it hasn't. It's discouraging. It's a wake-up call or an alarm bell - a warning to step up my game. My sandals aren't the most stable platform for walking so I'm thinking about switching to sneakers. I like wearing the sandals because it makes it easier to do exercises on the mat - just slip them off. I want to step up my hydration as that may be part of the problem. I'm already addressing the loss in muscle mass in my legs with strength training. The muscle loss seems to have accelerated at the beginning of this year.
I'm already doing daily stretching exercises in bed which should help. I'm adding a balance workout from the Harvard Medical special report, "Better Balance," to my fitness mix. They recommend doing the workout three times a week and using a foam balance beam, the Stick-e Beamfit Balance and Exercise Beam, so I ordered one from Amazon. They also recommend a Step360 routine but first things first. Once I incorporate the balance beam into my regimen, I will move on to the Step360.
Today is a down day (500 calories) and a strength training day. I'm making leg exercises a priority, then the dumbbell whole body conditioning program. Seventeen minutes of stretches in bed. Just read a BBC article,
"Six seconds of exercise 'can transform health'",about the benefits of high intensity training for the elderly - going all out for six seconds during exercise, resting, then going all out again, building up to a minute I'm going to incorporate that into my rowing, maybe cued by the onset of a commercial.