This is a Facebook group with lots of daily exercises – called Move it or Lose it
Seated and Gentle Exercise
Exercise offers benefits to everyone, including those with limited mobility. In fact, if age or disabilities have limited mobility, it’s even more essential to enjoy the mind and health-boosting effects of staying active. Regular exercise can improve self-esteem, relieve stress, and reduce depression in the us all.
Seated Exercise NO. 1
with Jackie Hamilton
Jackie is a qualified and insured fitness instructor . Here’s the first one. Keep within your own limitations and pleases don’t overdo it. If you have high blood pressure, don’t raise your arms above your head – it raises BP. If you have bad knees – be careful about raising your legs. If you have bad shoulders – keep it gentle or leave out the shoulder exercises.
Seated Exercise No. 2
with Jackie Hamilton
Seated Exercise no. 2
Keep within your own limitations and pleases don’t overdo it. If you have high blood pressure, don’t raise your arms above your head – it raises BP. If you have bad knees – be careful about raising your legs. If you have bad shoulders – keep it gentle or leave out the shoulder exercises.
1. Seated Row
Hold the arms out to the front with elbows bent and thumbs pointing towards the ceiling. Draw the elbows back, squeezing shoulder blades together. Return to start and repeat 8-10 times.
2. Seated Tummy Twist
Designed to work the core muscles, the tummy twist.
Slowly rotate the torso to the left as far as comfortable, keeping the rest of the body still. Rotate back to the middle and rotate to the right. Two twists is one set, and beginners should start by doing eight sets.
3. Overhead Arm Raises
Overhead arm raises help to strengthen the shoulders and arms. With feet flat on the floor and the back straight, arms should be bent with the palms facing forward and weights (if you have them) to the sides of shoulders. Raise arms slowly above the head, pausing, and then lowering them to the starting position. Repeat 8-10 times.
4. Hand Squeezes
Hand squeezes also help to contract and strengthen the muscles in the arms and chest. Squeeze a ball together (if you have one) as if trying to push the air out of the ball, releases and repeating 10-12 times. Or hands in a prayer position and squeeze.
5. Inner Thigh Squeeze
To activate the thigh muscles, With knees bent, a ball should be placed between the knees. Squeeze the ball (or use your fist) by pressing knees together, squeezing for 1-2 seconds. Release while keeping some tension on the ball to keep it from falling. Do two sets of 8-10 reps.
6. Knee Lifts
Knee lifts will work stomach muscles, the muscles that flex the hips, and the quads, which are important muscles for sitting and standing. Hold on to the side of the chair you are sitting on.
To perform knee lifts, lift the right knee slowly towards the chest, slowly lowering the knee back to the beginning position. Repeat the motion using the left leg. Alternate the legs, performing the exercise 8-10 times on both sides.
7. Knee Extensions
Doing knee extensions will help to strengthen multiple muscles in the legs. Hold onto the sides of the chair.
The right knee should be extended out, pointing toes toward the ceiling. The knee should be slightly bent, not locked. Lower the leg to the starting position, repeating 8-10 times. Switch to the left leg and do 8-10 repetitions.
Seated Exercise 3 this time with a Theraband
Regular Theraband exercise can maintain muscle mass, increase circulation and improve range of motion. : Please ask your doctor if you are unsure of your fitness. Only work within your own range of movement and recognise your limitations.
The goal is to help you:
To help maintain muscle mass
To help increase strength
To help increase blood flow
To improve range of motion
To improve overall wellness via physical activities.
If you haven’t got a band handy, then if you might be that you have a long winter scarf? You could use that, if you don’t mind using it for exercise? I’ll show you what I mean in the video. Just to use while you are waiting for your band to arrive? It’s an idea.
The yellow bands are the lightest ones, then green then red. I would advise starting with the yellow. They are very cheap and easily bought on line. Link
A bit of standing today – using the chair as well – and some seated stretches. Most can be done sitting down
A simple seated exercise – today using some weights if you have them and also showing an alternative
I’ll put the link to buy the weights here for you so you have a choice or find something you can use? Baked bean cans are OK but dropping them on your foot isn’t…. but two small bottles filled with water – have a think what you can use.
Exercise can be done without, but the weights help to tone the muscles a little more. A bit of fun too and something different.