In May, I started exercising regularly in consideration of my employer's wellness challenge which included a free pedometer. Shortly after National Bike to Work Day this 2014, I added biking to this exercise. Here is how I did.
I have several goals in exercising. My personal target weight is 210 lbs. My personal exercise target is 30 minutes a day. My employer's wellness challenge wanted me to walk 10,000 steps a day. When I started biking, they counted 1 minute biking as 157 steps. I have an other category which account for swimming (summer only), yard work and Just Dance 3.
My first week's goal was 1,000 steps more each day. That week here is my daily steps count: 1,002, 2,200, 3,008, 4,007, 7,445, 3,140, and then 2,000 on Sunday. The first few weeks I just estimated 2,000 on Sunday, because I refuse to wear a pedometer on the day of rest.
(total, count or best)
|40||30||24,547||I did a short bike ride to HEB (~2 mi) before swimming.|
|140||5,585||235||Joined the National Bike to Work day a day late (May 20th). Eight or nine miles each way — I stayed in neighborhoods via 1 slick route until a cross street (Cutten), and then took a back road to the overpass which goes directly into campus. About 50 minutes to an hour riding in. On the way home, I got lost and went to the main road — ate at Whataburger for dinner before making it home late.|
|10,883||Started having kidney stone pain Sunday June 1st.|
|3,471||Kidney pain escalated Saturday June 7th taking me to the hospital at 3pm. Had 1st CT scan which showed a 4mm stone, antibiotic shot in butt, and IV for pain.|
|3,369||No kidney stone pain this week, implying no movement :( of the stone.|
|5,125||2nd scan Monday confirmed little or no movement and a 5mm stone at scan resolution of 2.5mm to 3mm. Procedure to remove kidney stone was 7am Wednesday. Though I could've waited safely up to 6 weeks, that lack of movement had me worried. Doctor removed the full stone with the loops/basket without requiring laser lithotripsy (blasting). No stint left in! At 11am, I puked whatever oral pain meds they had given and a flood of consciousness and of intense pain ensued. Relief came after just barely holding down my first Norco 10/325 tab for an hour.|
|8,156||Worst pain of my life recovering from kidney stone surgery. Worse and worse pain developed between the Norco 5/325 or 10/325 highs. Eventually, Norco (yet another blend of acetaminophen and hydrocodone) gave me dizzy spells. Passed nothing during all the escalating pain until relief came on Sunday which followed the passing of a rolled up clot 1mm round by 10mm long.|
|80||80||14,237||231||Donated blood this week. My blood pressure was almost too high to donate which is unusual for me. This confirmed other "symptoms" since I started biking more often that my blood pressure was higher.|
|30||4,970||232.5||33.7||I think fat % has been consistent with prev weighings...|
I got my health numbers checked via blood test and weigh in on Monday.
Bicycle lap times:
Totally 2173 seconds
|19||33||14,174||228.8||This is the least I've weighed all summer. With that I'll mention that by habit I am taking my weight readings on Monday (at the beginning of the work week), while my exercises for that week are an accumulation following that weighing.|
|24||13,846||230.3||33.3||26.4||I got about 3,000 steps in at the Oil Ranch on Nov 1st.|
I started the boy scout exercises (except no run yet):
|8,495||228.1||Got in a motorcycle accident on Tuesday (16 Dec 2014). I scraped my right arm and shoulder. I pulled a muscle in my right shoulder. It hurt to lift my right arm, but the doctor was able to exercise full range of motion for me without pain. I sprained my lower left wrist which is opposite my thumb including my ability to bend my wrist upwards. I sprained my left thumb, and the palm side was partially translucent with blackish bruising. The x-rays showed no breaks in my hand.|
|90||3,398||227.5||32.9||26.4||Start weeks on Sunday. Record all final numbers including weigh in on Saturday.|
|180||5,400||225.5||32.7||26.5||I chopped several branches out of trees, totaling maybe 3 hours of exercise. Some of this time was spent trying to get a ball and rope or ball and string over branches 25 to 45 feet in the air. I learned the best way to wrap a tennis ball with string is one with a slight axial procession of 30 degrees or less. These wraps form nearly longitudinal steps around the tennis ball that change direction rightward / clockwise while heading away from me at the northpole and change direction leftward / counterclockwise while heading towards me at the southpole. Once the longitudes have come full circle, tie two half-hitches onto the excess rope that is hanging from the start. That will finish the wrap, so the string is attached securely to the ball.|
|180||1,278||225.7||32.7||26.5||For dinner after church, we had a pork loin with sauerkraut that had been cooking in the crockpot on low for 9 hours. Thomas refused to eat it, Colby ate only one bite, and Julie and I ate full serving sizes. Colby became sick not long afterwards. He stayed up late with me to watch Iron Man, puking all throughout the movie. I became sick after he went to bed, and Julie became sick after I went to bed.|
|60||240||3,271||225.7||32.7||26.5||This is the first week since my motorcycle accident that I've felt comfortable trying a pull up exercise.|
|60||240||4,300||228.3||33.1||26.4||Spent hours digging trenches to fix 2 pipe leaks, but I also ate out alot, so I more than made up for the additional exercise.|
|120||12,000||227.2||32.9||26.4||Spent two hours gardening.|
|14,000||229.2||33.3||26.4||Did most of my walking at the Houston Livestock Show & Rodeo!|
|2,200||227.2||32.9||26.4||I got the branch I trimmed out of the tree! I attached a second rope, and moved it up, down and all around to get the branch untangled with Julie's help.|
|240||7,000||233.9||33.8||26.4||On Saturday the 28th I helped transplant a tree with our new truck. Then I came home in the truck to find our boy scout troop delivering mulch to our house, so I was asked to help again. Slinging bags of mulch around for 4 hours was a workout, but honestly I only feel a little sore in my deltoids, pectorals, and shoulders. So this morning, so partly I wished I had heard about it earlier. I knew yesterday would be the day, but when the day arrived I didn't check my notes and forgot to add a calendar item directly.|
|120||2,450||231.4||33.5||26.4||I helped flatten earth and move large stones — Two of them were round/jagged in diameter of 1 by 2 by 3 feet, and the other 5 rocks were large paving stones which were 4 by 5 feet jagged by 2 or 3 inches flat). for about an hour in the yard of a single mother with her home teacher. I think her home teacher liked to drop the stones at the end of placing them as a means to further flatten the earth or as a means to save his fingers at the end. I also helped spread mulch for 30 minutes in my yard.|
|11,500||230.1||33.3||26.4||I think walking around work more and across parking lots to travel between stores has helped boost my number of steps.|
|Exam Time||am||hr:min||am/pm = ante/post meridiem|
|HDL Chol.||21||34||27||32||34||39||[40, ∞)||mg/dL|
|Non-HDL Chol.||109||113||125||92||109||91||LDL+30||mg/dL||= Cholesterol - HDL|
|LDL Chol.||81||93||102||78||97||74||[0, 100)||mg/dL||= Non-HDL - (Triglycerides / 5)|
|HDL Ratio||6.2||4.3||3.8||3.9||4.2||3.3||ratio||= Cholesterol / HDL|
|Fasting||✓||✓||✓||✓||✓||✓||yes/no||At least 8 hours|
|Waist||42||43||43||40||39||(0,40]||inches||Measure just above the belly button|
|BMI||30||31.4||28.8||25.9||28.2||[18,25)||kg / m2||= 703 * w / h2|
- Engage in regular exercise with a goal of 30 minutes daily on most days of the week.
- Eat a healthy diet.
- Monitor symptoms of carpal tunnel. Rest hands. Check your computer station to make sure it is set up ergonomically.
- Perform Testicular Exams Monthly.
- Advanced Directives were discussed with patient.
- We will contact you once your lab results have returned. Another visit may be needed to discuss lab results/recommendations.
- Return annually for a physical exam as needed.
- Patient Education/Brochures given to patient .
- Urged patient to stop smoking .
- Reviewed and provided the Vaccine Information Sheet(s) [VIS] and answered questions. Information was given regarding the risks and benefits of the vaccine(s).
I was fasting until 1:30pm that day, except for water in the morning. Last I ate, I had a bowl of icecream the night before.
I got my 10 year Tetanus booster.
The nurse had finished nursing school in 1981. She was dancing during the off time, probably because she just won a laptop for raising lots of money for her diabetic patients by signing up for a bike-athon. Don't tell, but she gave me juice and granola cookies after the blood test. Shhh!