Beginners Exercise Help

[Zhaylin]

Ha! I just found an old thread I started back in 2011 for exercise tips. Nothing much has changed. I still have no regular sized fridge, no oven and our big freezer is starting to die. Diet is still a problem. I've since had my gallbladder removed, but now food tends to give me diarrhea. I tend, now-a-day, to eat 4-8 Slim Jim Minis (160 calories in 4) every day and 1-2 Steak Chalupas. I'll sometimes eat whatever my (adult) kids fix. I still drink a lot of Coke but I'm also drinking a fair amount of water. I found an app called MyFitnessPal which has been amazing. I still weigh 130 pounds and I want to get down to 115. MyFitnessPal recommended 1330 calories a day. I've been walking the dog for 30-45 minutes almost every day for the last week and I've added jumping rope but I have questions...

[Zhaylin]

Should those exercises be done every day or should I alternate days? What about muscle soreness/injury? I'm fairly certain my right ankle has tendonosis. Jumping rope made that ankle very tender and today I can barely walk (muscle fatigue and tenderness, not pain). There's no noticeable swelling. I can still move the ankle freely. I use the step jump for jumping rope which seems to have less impact. Should I stretch before walking or jumping rope? I walk the dog at my normal pace (fast lol). What kind of stretches and for how long? How important are shoes? I live in sandals- even when there's snow on the ground. They're not flip flops. Earth Spirit Opal women Great, it looks like MY shoe has been discontinued lol, but the one linked is VERY similar. Tennis Shoes tend to hurt my bony ankles. I have high arches but I don't have any noticeable problem with the sandals. That's it for now, but I'm sure I'll think of more things...

[Meskhetyw]

You can jump rope every day, but the most important thing you need to consider is that you have all of your vitamin/mineral requirements filled. Absolute musts if you want to exercise (and want a virtually invincible musculoskeletal system) are Vitamins A and C, Vitamin D3, Vitamin K2 in the form of MK-7 or MK-4, and Calcium. I cannot overstate this. Do not take Calcium or Vitamin A supplements and don't overdo it. The RDA for Calcium is three times too much (in my opinion; I recommend doing your own research on this), and Calcium taken when you don't have enough Vitamin K2 generally ends up in the wrong areas of your body as well as your bones (like in your arteries). I do weapons training 4 hours per day so I do have some experience with muscle and tendon strength/flexibility. The science is varied on the stretching, but generally you want to warm up before stretching, so no, you do not need to stretch before you walk. Shoes are important, but only if you are constantly walking on concrete and/or you are deficient in the above vitamins. The body is very resilient if it has the tools to repair itself properly.

[Zhaylin]

So sorry I missed your reply! The only supplements I take now-a-days are Potassium, Ginkgo, D3 and Cranberry. I take the first 2 for Restless Leg. I used to take Calcium. I should still be taking it but it tends to bother my stomach- even cut in half at a low dose (I take in a lot of Caffeine, and Nicotine plus I drink a LOT of soda and have Ehlers Danlos which is all bad news for my bones). My diet is horrible because I'm lazy, don't have a working stove/oven and a tiny fridge. I also have the worlds most sensitive stomach since having my gallbladder removed. I'm not overweight though and I'm otherwise fairly healthy-ish Except for the past 5 days, I was walking at least 2 miles every day. I've given up on jumping rope for now, but I do love those walks. My toes curl in on themselves when I walk so I get pinch blister easily despite the shoes I wear. I bought some toe sleeves (cushioned bottoms) and spacers which have fixed that problem Thank you for your post