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eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Couch
Potato Aerobic Exercises
If the thought of bouncing around a gym or
workout center in spandex makes you cringe, take heart. Experts
in aerobic exercise say that you can reap the benefits of an
aerobic workout without getting up off your butt.
Chair
aerobics are designed to give those with mobility problems
a good cardio workout without putting strain on the joints
and bones. A chair aerobics session may include kicks, punches
and stretches, and often includes the use of workout bands
and weights to increase strength and resistance training as
the workouts get more intense.
Sitting
down to exercise may sound silly – but the workouts
are real and so are the benefits for your cardiovascular system
– and the rest of your body. There are chair workouts designed
for just about everyone – including inconspicuous workouts
for those in offices who don’t want to attract a lot of attention.
Generally, a chair aerobics workout starts with ten minutes
of stretching and warming up, then moves into an aerobics phase
that may include punching the air and doing scissor kicks in
your chair before moving into a series of weight lifting and
finally into a cool down phase.
Mary Ann Wilson, whose television fitness show “Sit and Be
Fit” airs on PBS stations across the country, says, “Our purpose
is to keep people functionally fit as long as possible.” To
help do this, Wilson leads 30 and 60 minute aerobics workout
programs aimed at those who may be mobility impaired. She focuses
her workouts on movements that support and strengthen muscles
needed for everyday functional movements, including posture
control, stretches for flexibility and light weight lifting
to build and maintain strength in muscles and joints.
Wilson has been producing her show since 1987, and she attributes
its popularity to the fact that chair aerobics is easy, convenient
and inexpensive. There’s no expensive equipment needed – soup
cans or filled cups work just fine as weights. Couch potatoes
don’t need to leave home, and seniors don’t have to worry about
losing their balance and falling.
For
an easy workout, you can try some simple stretches and
punches. Sitting in a comfortable, stable chair, pump your
arms in the air overhead five times each, then five times together.
Next, punch across your body, alternating arms to the count
of twenty. Get your lower body into the action with some toe-tapping
and heel lifts, then add in two to three minutes of seated
‘jogging’ – just lift your feet and cycle in your chair. Altogether,
the workout takes about ten minutes. Do it two to three times
a day and you’ll be hitting the recommended 30 minutes of activity
without ever getting off your bottom.
Chair
aerobics appeals to those who have limited mobility, or who have been told that weight bearing and high impact aerobics
are out of the question because of arthritis or other joint
problems. Motions as simple as neck rolls can be good for your
heart, say one fitness instructor. For those who want a tougher
workout, there’s an office chair workout that includes pushing
and pulling yourself away from the desk and doing leg lifts
while seated in your chair.
What
are the benefits? Better heart function, lower blood
pressure, increased circulation and heightened alertness, say
the experts. Exercise doesn’t have to mean going out and jogging
or working out at the gym. The whole idea is to get your body
moving and your heart pumping – and chair aerobics does that
as well as anything else. It’s the perfect solution if you
can’t leave your desk or if you work at home and can’t get
to the gym. It’s also an excellent solution for older Americans
who may not be as mobile as they once were, but who can benefit
from regular exercise.
Teresa Reyman, who teaches a class in chair aerobics at a
Maryland senior center, offers these tips for seniors who exercise.
- Pay attention to posture, whether you’re sitting or standing.
Proper posture helps prevent osteoporosis by keeping muscles
and joints strong enough to support the bones.
- Exercise with a group. It’s more fun, so you’re more likely
to stick with it, and the social benefits are important for
senior citizens.
- Make exercise a lifestyle change. Find an activity that you
like and stick with it. It’s the best thing you can do to improve
your health and your quality of life.
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SolveYourProblem.com
: 2006
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