Customer story of exercise counseling

Exercise counselor Suvi Seppänen interviewed Heidi Mangström, who participated in the city's free exercise counseling and lifestyle guidance. 

Why have you come to exercise counseling?

- In 2018, I was diagnosed with osteoarthritis in my knee, and because of that I went to rehabilitate myself. I got into Kela's rehabilitation, and from there I got information that something should be done, especially for overweight, which was my motivator. At the same time, I also went to a park run organized by the city of Imatra. There, the leader of the jumpa said that it is possible to come to the city's free exercise counseling five times a year. That's how this started.

What have the meetings been like with the sports advisor?

- We talked a lot and the first thing was to map out my starting situation, which was really low for me in terms of exercise. I didn't really exercise at all. Then it was decided what I should do. The best part was that I was asked what exercise I would like to do! And we didn't try to force anything.

- At first I tried going to the gym, but then nothing came of it. So at least that's what I've learned through this fitness guidance, that gyms are not my thing.

- Then we started looking for things suitable for my everyday life with the advisor. We then started with small steps with 15-minute walks or swimming. Such an hour and a half run in the type of top sport is not suitable for me, it was nice to start with such short runs. Based on these, goals suitable for my level were created, i.e. small steps to small permanent changes.

- It has been really important for me to come to our meetings and it has always given me more motivation. Through the meetings, you can see its own development and get help from them to reach your goals. In addition, the support of a sports counselor is really important.

What kind of lifestyle changes have you experienced as a result of this counseling?

- Exercise is now a part of my everyday life, although not in a big role, but still. Some weeks I exercise more than others, but I no longer stress about the amount of exercise. Some weeks it just doesn't work out in my everyday life. I walk to work, which suits well for such a morning person, and in that I already get exercise, which is part of my everyday life.

Has your nutrition changed during counseling?

- There have been a lot of changes, because it was also started to be planned along with exercise. I noticed more easily that I feel bad if I've eaten something with wheat flour for a meal, which is clearly not suitable for me. As a result, it has been easier to leave out of the diet or at least reduce the foods that make you feel bad.

What kind of choices have you made in nutrition through counseling?

- Perhaps the biggest choice is that I reduced the portion sizes. However, I have always eaten regularly, so there was no need to change it. So I started to reduce the portion size at each meal and reduced the number of treats. In addition, I have always eaten vegetables, berries and fruits well, but now even more.

- In other words, the portion size reduction focused mainly on high-calorie foods and the minimization of white wheat flour and sugar. So at no point did I decide to completely give up all delicacies. It was agreed with the counselor that I would initially go without treats at least one day a week. It was good for me when the advisor didn't give any absolute prohibitions, because they don't bring results.

In what ways have you been able to improve the quantity or quality of your sleep?

- Many plans have been made for it and I have noticed that evening exercise does not suit me. So I need to be able to move in the morning or during the day so that I can calm down in the evening. I have always liked to drink black tea in the evenings. Now I don't drink anything caffeinated anymore and I don't eat any sugary treats after five in the evening. It has affected the quality of sleep in such a way that I can sleep better even in the morning, when I used to wake up and stay awake.

Have you added more daily exercise to your working days?

- Actually, no, because my work is such that I don't really need to move between floors. But fortunately, for example, the toilets are far from the workplace and the break room as well, so you have to walk that much. And besides, you have to get up from your workplace many times during the day. Exercise must be fun and suitable for you, so that you also get that good feeling from it and you start doing it with enthusiasm.

What other changes have you noticed in your health?

- For example, the number of medications I am taking is not yet, but the doctor has already promised that if I can lose a few more kilos, the medications can either be reduced or even eliminated. Now I have already lost eleven kilos.

- Yes, my endurance and general state of alertness has improved so much thanks to exercise and better eating that it helps everything in my health.

What is Siu's current goal?

- Yes, the goal is to increase exercise, but this winter has always been a challenging time for me. I'm much more tired and I'd rather just be in the corner of the sofa in the evenings. And since I don't own a car, moving around is half as much during the winter.

- Concretely, I only noticed my own weight drop when I started going to the locker with the number that was my weight at that moment in the swimming hall. With ten numbers from the start, I've made it down and it feels great! The next row of lockers is just a couple of numbers away!

What kind of changes have you experienced in everyday life as a result of exercise counseling?

- It's such a small thing, but the important thing for me is that it's easier to go out now, when the shoes are easier to put on with the lightening of the weight. In the past, anxiety arose just from having to put on a jacket and shoes as an overweight person. That pain is gone. And it's even harder to hug a man when you get closer and your own big belly is no longer in the way!

How often have exercise counseling meetings been held?

- We have met every two to three months, which I think has been good. There has been time to make progress in between, and then the next meeting time is always agreed at the same time, so there is something to move towards.

- It has been important to me that I have set my own goals and not advice. I have received support from him to reach my goals. The point is that I want to reach the goals I set myself with the support of an advisor, instead of the advisor whipping me into them and forcing me to do them.

How did the counseling feel?

- It has been the best that the advice has always emphasized my strengths and not my weaknesses. By emphasizing the strengths, we have progressed all the time, and that is how I reach my goals. Big thanks to Suvi for that!