Need Answers from the Experts - YOU!

  1. Hello All -

    I'm begin my CNA training tomorrow.
    Last edit by Seven, RN2b on Sep 7, '08
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  2. 13 Comments

  3. by   Agnus
    As far as exercise find something that you find as fun. You will not continue in it if it is not enjoyable to you.

    Me I like dance. I don't have to pay for lessons or formal classes unless I want to. I can do it at home. I like walking with friends. With all the push to walk there are formal and informal groups of walkers. I walk with a group from my church. I walk with my daughter. I walk with my daughter's breastfeeding group. I walk with anyone willing. Just ask around. You could start a group.

    I have some inexpensive dumb bells. I use at home. I have a gym ball that I sit on while I work at the computer. and do exercises on away from it.

    I had a gym membership and then I realized it was stupid to drive to the gym inorder to walk or bycycle at the gym.

    I never learned to balance a bike but that is good exercise too. If you live close enough to work or the store or other places that you normally drive to you can bycycle.

    Get a dog and walk the dog. Voluteeer to play with someone's kids.
    wash and wax your car by hand. put some energy into vacuuming. Mow your lawn by hand. I used to have a business where I did this in my neighborhood. For a set monthly fee. I cut your grass, removed trimmings, pruned, weeded etc. I set my own schedule you just paid me and I took care of the rest.

    If you like a sport then play it.

    Shoes are very individual. You will have to try different things till you find what works for you, your feet and your back. I love my Birkenstocks. Buy 2 identical pair. Do not wear the same pair more than one day. Switch off. This allows the shoe to spring back. It really does need this much time when you have been putting all your weight on it all day. Also the moisture form your feet keeps it compressed longer and can eventually cause the shoe to breakdown sooner.

    Try it get a shoe with ventilation. I like clogs as there really is a lot of open space for air to circulate.

    As far as socks or stocking go . Wear what you want but make absolutely sure they are without holes or worn spots. This can kill you feet.

    Treat yourself to a professional spa type pedicure if you can afford it. In anycase learn to give yourself a foot bath regularly. Pamper them with careful nail grooming and a good cream.
  4. by   Seven, RN2b
    Quote from agnus
    i have a gym ball that i sit on while i work at the computer. and do exercises on away from it. love this one!

    i had a gym membership and then i realized it was stupid to drive to the gym inorder to walk or bycycle at the gym.

    i never learned to balance a bike but that is good exercise too. if you live close enough to work or the store or other places that you normally drive to you can bycycle. great point!

    get a dog and walk the dog. i have two - great suggestion!

    treat yourself to a professional spa type pedicure if you can afford it. love it!

    in anycase learn to give yourself a foot bath regularly. pamper them with careful nail grooming and a good cream.
    :icon_hug: agnus - thank you so much for taking the time to respond, with great suggestions/advise, to my post. i will be using what you have shared.
    [color=#2f4f4f]
    [color=#2f4f4f]thanks again & take care!
    [color=#2f4f4f]rmbnaz
  5. by   prowlingMA
    Shoes- don't wear crocs, ask first, many programs don't allow them. Go with a good althletic shoe, most programs require white, but they will let you know.
    Socks- for me my feet sweat so I would go with thin, but do what is comfortable for you, and works with athletic shoes.

    weight loss- not really sure, but don't feel bad about it, there are many of us in " the business" ho could she 60= pound.

    Go with a good attitude and be willing to work for your goal. When working on the floor you will begin to shed pound just by all the runnung you will do.
    A health breakfast is the best way to have energy during class, coffee if you must, but green tea is great. And have granola bars or snacks for during the long lecture sections, if allowed to eat in class.
    If you have to buy scrubs treat yourself to a good brand that fits well, it makes a big difference.
  6. by   Ann RN
    1. Shoes - Crocs! I love mine and would wear nothing else. If you prefer sneakers I have found Ryka to be the best - they are made by women, for women and have great cushion & support.

    2. Socks - It depends on the shoe. I prefer medium thickness.

    3. Weight loss - Do not go on a diet - just eat better! I also have a problem with my weight; I have tried MANY, MANY things. On Dec. 23 I decided to just eat better, not be on any one diet. Always eat breakfast!
    It's hard when you have to get up early, I know. South Beach makes great meal replacement bars thats are high in protein (also low sugar). They have made a tremendous difference for me. Try to eat as soon a possible after waking up - your metabolism needs to be jump-started. Eat something at least every 3 hours - it keeps your metabolism going so you burn more calories. Try to include whole grains in your daily diet. Soups are great for lunch (not cream). I usually have soup & 1/2 sandwhich or a salad. Then I try to eat something balanced for dinner. I work 12 hour days and find that I don't eat junk when I get home! I've lost 8 lbs.! I know that's not much, but it's slow & steady, which really is the best. Don't try for anything quick.

    4. Exercise - Walk! 10 minutes 3x/day is better than once for 30 minutes.

    5. Energy - Drink water! Often when you are tired it's due to dehydration.

    Good luck!

    Ann
  7. by   Seven, RN2b
    ProwlingMA & AnnRN -

    I'm always impressed, and grateful, for the folks on this site (have known of it just over a month). Everyone generously gives of their knowledge, advice, shoulders and ears. I guess that's why they are in nuring, right?

    Your advice will be used and greatly appreciated.

    :icon_hug:
    Blessings -

    RMBnAZ
  8. by   ICRN2008
    I recommend Danskos for shoes and lightweight cotton socks. However, as others have stated shoes are a very individual thing. Go to the store and try on many types, preferably with the assistance of an experienced fitter.

    As far as diets, it is always advised to consult your health care provider before starting anything. He or she will be able to give you recommendations based on you individual situation. Same goes with exercise, because certain activities might not be safe for everyone.

    Good luck with your new career
  9. by   SCRN1
    As for shoes, I try to find something light weight & comfortable so my feet don't feel so heavy at the end of a shift. I have a pair of Nurse Mates that are slip on. I can't remember the name, but was told many people keep coming back for them after they try them. As for socks, I wear 100% cotton or as high persent cotton as I can find.

    I don't recommend fast weight loss. The faster it comes off, the faster it can go back on...and then some. I also agree with talking to your doctor first if you have a lot to lose. Otherwise, I'd cut out sweets & high fats. Eat only when you're hungry and reduce the portion size. Drink plenty of water. Drink a glass about 30 minutes before eating and see if you're really just thirsty first.

    Walking is the best exercise. If you haven't exercised in awhile, I'd start out with walking and if you want to do any weight lifting, start out small.
  10. by   SarasotaRN2b
    Quote from Ann RN
    4. Exercise - Walk! 10 minutes 3x/day is better than once for 30 minutes.

    Good luck!

    Ann
    Okay, while I agree with most of yourself, I beg to differ in this case. Usually for cardio reasons, you need to do at least 20 minutes to get any benefit.

    Now, if you are totally sedentary, starting to walk in 10 minute increments is better than the alternative (no walking), but by building up to a 30 minute jaunt, you'll do yourself a better service.
  11. by   jimthorp
    Quote from sarasotarn2b
    okay, while i agree with most of yourself, i beg to differ in this case. usually for cardio reasons, you need to do at least 20 minutes to get any benefit.

    now, if you are totally sedentary, starting to walk in 10 minute increments is better than the alternative (no walking), but by building up to a 30 minute jaunt, you'll do yourself a better service.

    correct but i'd like to add the following:

    the best way to lose weight is to do it slowly. you should not lose more than 1.5 - 2 lbs/week. the goal is (should be) long term weight loss and maintenance. quick weight loss fad diets are not healthy and do nothing to fix the underlying problem...bad eating habits. calorie control alone is not good either. remember calories in vs calories out. the more you burn the more you can eat and still loose weight.

    diet: make sure your diet includes a balance of protien, carbohydrates, and fats. get a calorie counter book and a small ring notebook and use them. measure and write down everything you eat. adjust calorie intake to get the 1.5-2 lbs loss per week. i used to know a formula for calculating intake to get the loss but cannot remember it. it was based on activity level and body weight. it worked like a charm...resulting in a 2lb loss each and every week. it is best to divide your daily calorie intake amoung 4-5 meals or more. this helps your body more efficiently utilize the calories and prevents getting famished, which leads to overeating. set short term goals as well and make sure you reward youself for reaching them. if you eat a balanced diet there is no need for dietary suppliments unless you have a medical condition. avoid as much processed foods as you can.

    exercise: prudent exercise includes both cardiovascular training and resistance training. for effective cardiovascular training you must monitor your heart rate! this is the best way to monitor the intensity of your workout. working too hard is not good. you can get a basic hr monitor for around $30. there are higher priced models available with more functions if you desire. polar is the brand i use and they work with many pieces of gym equipment or alone.

    you want to get your hr up to 60-70% (beginners) of your maximum and maintain that for at least 30 minutes 4 or more times per week. a basic formula for calculating your max hr is 220- age. pick a discipline, or several, that suit your likes. without question, running is the most efficient from a time perspective and is both weight bearing and cardio. walking is fine as long as you get your hr in the training zone.

    any good exercise program should include resistance training. you don't need to do heavy weights and only need to work any one muscle group twice per week. make sure you work every major muscle group. your cardio routine could be your warm-up for the resistance training. you may be asking why include weight training. because muscle burns more calories at rest than does body fat and a strong body stands up to the rigors of time better. women should not fear getting "bulked up" as they lack the quantitiy of testosterone necessary for this.

    both cardio and resistance training should be preceded by at minimum a warm-up. stretching is good prior to but is essential after your workout. why is warm-up vital? i like to use the chicken analogy here...take a frozen chicken out of the freezer and bend the legs around. what happens...the muscle fibers tear as compared to a chicken from the refrigerator. stretching afterward improves both flexibility and recovery.

    some people find it helpful to eat a small snack prior to exercise, and some do not. i, myself have to eat before a workout.

    set some kind of mid-term goal such as finishing a 5k or a charity bike ride and adjust them as you improve. again, don't forget to reward youself when you meet the goal. find a commited workout partner(s). they can provide that extra kick in the butt on those days when you "just don't fee like working out".

    as your fitness improves so will your metabolism, energy level, physique, self-confidence, self-esteem, etc. many everyday tasks will become easier and no longer will those home projects or romping with the kids leave you scrambling for the advil. the better condition you are in, the more calories you burn at rest. regular exercise also helps you sleep better and we all know the value of good sleep. exercise is also an excellent stress reliever.

    success takes dedication and comitment. almost anyone can be successful. i worked with a guy who was morbidly obese. many years ago he made the decision to improve the quality of his life. he is now a very strong runner and cyclist.

    i do not profess to be an expert but i used to teach weight training and cardio. if you have any questions, just ask and i will give it my best shot.

    as with any exercise program, especially a first timer, you must first consult your family practitioner.
  12. by   U12beme
    For energy... Im not saying its healthy... But Red Bull.. Gives you Wings
  13. by   Seven, RN2b
    Quote from U12beme
    For energy... Im not saying its healthy... But Red Bull.. Gives you Wings
    But it tastes like Pennicilin (sp?)
  14. by   hope3456
    You will get lots of exercise -cardio from walking, by working as a CNA. When I worked as one, I wore an odometer and would walk 3-4 miles per shift.

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