If the thought of bouncing around a gym or workout center in a leotard makes you feel quite unwell, take heart. Experts in aerobic exercise for the over 40's say that you can reap the benefits of an aerobic workout without even getting up off your butt. This can be especially helpful if your in your 40's your 50's or even beyond or maybe less mobile through disabilty or injury.
Chair aerobics are designed to give those with restricted mobility problems a good cardio workout without putting strain on the more vulnerable 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.
My disabled wife has recently been going through a period of rehabilitation which these sort of exercises have worked wonders for her. She doesn't need to lose weight but several of the people there have dropped quite a few pounds. She is wheelchair bound so if you are mobile there are NO EXCUSES!
Sitting down to exercise may sound daft – 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 discrete workouts for those working in offices who don’t want to attract a lot of attention whilst at work. In fact if you want to get a copy of my free book healthy computing you can get it when you sign up just 3 friends to my 82 Tips to Weigh Loss Book .
Generally, a chair aerobics workout commences with ten minutes of stretching and warming up, then moves into an aerobics phase that could include punching the air and doing scissor kicks in your chair before moving into a series of weight lifting and finally you move into the cool down phase.
Mary Ann Wilson, the host of the televison fitness show “Sit and Be Fit” can be seen on PBS stations across the country, says, “Our purpose is to keep people functionally fit as long as possible.” To help do this, she 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 improving posture, stretches for flexibility and light weight lifting to build and maintain strength in tired muscles and joints.
Wilson has been producing her show popular since 1987, and she attributes its popularity to the fact that chair aerobics is easy, convenient and inexpensive. There’s no expensive equipment needed at all – 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. It's a great solution!
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 backside.
Chair aerobics appeals especially to those who have quite 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 don't for get to get your copy.
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 because your to busy 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 still reap the benefits from regular exercise.
My top tips for seniors and their less mobile when looking at exercise and keeping fit as possible is ...
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 who can easliy become isolated if friends and family don't visit frequently.
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. Go on if your over 40 and not as mobile as you should be give this sort of exercise a try.
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