Our Miles Surgical Support Group speaker in June was one of our own—a weight-loss surgery patient as well as an Assistant Athletic Trainer at UNC Wilmington, Margery Ellis. 

No matter whether you are a weight-loss surgery patient or not, keeping fit is always a challenge. Margery had some great tips to share. Here are just a few of the highlights. 

Exercise doesn't have to be complicated nor does it require a gym membership. It can be as simple as turning everyday objects such as water jugs, detergent bottles, or even a bag of groceries into weights resistant tools. Simple therabands and ankle weights can be found at places such as TJ Max, or you can even get out the Wii Fit and "Just Dance" your way to health. 

Margery says it's important to make sure you warm up properly, go at your own pace, stay hydrated, change your routine often, get in plenty of protein so your body can recover, and above all—have fun! 

Margery also shared some great websites to check out including: the app—"Couch to 5K" which offers a simple and fun way to get started. There are also "how to" routines and exercises at www.livestrong.com.

As we age, we lose muscle mass. When we strive to maintain muscle mass, it can keep our body strong, healthy and youthful.

“The average person can lose 8 percent of muscle tissue every 10 years after the age of 40,” says Dr. Vonda Wright, orthopedic surgeon, medical researcher and author of “Fitness After 40.” “When it comes to muscle, if you don’t use it, you’ll lose it.”

Lack of proper nutrition, (especially protein) a sedentary lifestyle, and age can cause a loss in muscle mass. Muscle burns more calories than fat during daily activities, including sitting. A sedentary person may have 40 to 50 percent body fat.

Here are a few foods that can build muscle mass, which help keep you strong, health, and young from the inside out!

Almonds (boosts energy, metabolism, and provide calcium), Blueberries, Chicken, Eggs, Fish and Fish Oil, Green Leafy Vegetables (high in calcium), Lean Red Meats (contains B12, zinc, and iron for muscle growth), Oatmeal (supplies energy), Protein Powder Supplements, and Water (helps boost metabolism and muscle recovery).

An exercise you can jump right into—jump rope. Ten minutes of jump rope  is equivalent to running a mile. If you do an hour you can burn 1000 calories. Jumping rope will work out all your major muscles groups, give you a heart healthy workout, improve your agility, and enhance your coordination.

When just starting out plan to do 1 minute of jump rope sets every other day. Later increase your minutes as your stamina improves. A good goal could be five rounds of 3 minutes of jumping alternated by 60-second rest periods. 

Jumping rope can be a fun way to get in your exercise, reach your weight loss, or maintenance goals. So, jump right in! 

Exercise can involve more than just a walk around the block! When is the last time you had some fun with a hula hoop? Hula hoops are back and rolling right around to the forefront. Let's find out what all this "hoopla" is about! 

Yes, you can! You can burn up to 300 calories in 30 minutes of hooping! It works all your muscle groups, including your heart, improves circulation, increases metabolism, and provides mental stimulation! Who doesn't need that? 

Did you know there were weighted hoops now? Weighted hoops are bigger and heavier than traditional ones and are available at most sporting good stores. 

In an article from the Mayo Clinic, Dr. Edward Laskowski says that to make the most out of your hooping and avoid injury, "You may want to avoid using weighted hula hoops or traditional hula hoops if you have a history of back problems."

According to Peter McCall, a spokesperson with the American Council on Exercise, "...the hoop should reach somewhere between your waist and chest when it's resting vertically on the ground. The weight of the hoop is up to you. The smaller and lighter the hoop, the more energy it takes to keep the hoop going. The bigger and heavier the hoop, the easier it is to keep going — and the more likely you'll be able to hoop for longer periods of time. To get started, hold the hoop against your back, slightly above your waist. Put one foot ahead of the other, then push the hoop around your waist — shifting your weight back and forth from one foot to the other to keep the hoop moving."

So what are you waiting for...start hooping it up! Yes, you can! You have many more miles to go!

*Quoted information by Edward R. Laskowski, M.D  taken from Mayo Clinic  

I am creating WOW moments almost everyday...how you ask?

Walking...

For the last year and a half, battling hypoglycemia, I haven't been able to do even light housework, much less exercise.  Trying to keep my weight down and keeping my blood sugar stable has been difficult to say the least. 

About a year and a half ago, I was walking about 3 miles a day and sometimes 6 miles a day, training for a half marathon walk. Then one day I couldn't get walk a mile without a drastic crash in my blood sugar levels...

Within the last month, I have been taking medication and have been able to resume walking again...yeah! This sounds strange but it feels really good to be able to walk again...I have really missed it, something I never would have guessed I would say! But I really do like to walk, it is my preferred activity of choice!

I have been able to resume walking by staying with the 15 to 20 carb limit, eliminating certain foods, low sugar, higher protein, medication and walking within 30 minutes after a meal.  Actually, walking helps regulate my blood sugar levels once I get them under control...it's crazy and complicated, but for now it's working...

The good news is the calories we burn is based on our weight. The more you weigh the more calories you burn. For some of you that's good news...it may be the only good news about weighing more, hey, I'll take it...

If you weigh 300 pounds you are burning 200 calories a mile. So when you first start exercising after weight loss surgery your weight is actually helping you burn more calories...so get out there and walk, hurry! The more weight you lose the less calories you burn per minute or per mile...but the good news is, the more weight you lose the better you feel and walking gets easier and easier.

So in the beginning if you can only walk 10 minutes...then walk 5 or 10 minutes, you're lots of calories...go check it out!

The one mile message sign above is based on a 160 to 140 pound person. (and also based on a 20 minute mile). So cheer up...if you weight more than 150 you are burning a lot more calories per mile.  My husband is burning 40 more calories a mile than I am and we walk the same distance and time...because he weighs more than I do...go figure!

You can check how many calories you are burning per mile by at HMR website, just plug in your weight and find out how many calories you burn per minute and per mile.  The calorie values are approximate and vary depending on the intensity of the activity. 

It is interesting that on the chart of physical activity calories per minute that walking, mowing, tennis, weight lifting, biking, light aerobics, in-line skating, calisthenics are all listed under the same category of medium intensity...walking sounds better all the time!  

www.hmrprogram.com...then go to walk-o-meter! 

Yes you can, I know you can...you have many more miles to go!