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Seniors and Others Can Do These Aerobic Exercises without Getting out of Their Chair or off Their Couch
from: Pat MoauroIf 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 straining 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. Chair workouts are 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, who has been producing her show since 1987, attributes its popularity to the fact that chair aerobics is easy, convenient and inexpensive. No expensive equipment is 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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