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  FORUM:   Motivation & Exercise
TOPIC:   CHAIR EXERCISE RESOURCES- please do not post here 


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EMMABE1
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11/14/12 9:52 P

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****PLEASE DO NOT POST HERE - CHAIR EXERCISE TEAM LEADER ONLY****


This thread contains a number of messages listing resources for Chair Exercises - you will need to scroll down to see them all


****PLEASE DO NOT POST HERE - CHAIR EXERCISE TEAM LEADER ONLY****

*****PLEASE SCROLL DOWN IN THIS THREAD TO SEE ALL THE LINKS AND IDEAS******


Edited by: EMMABE1 at: 3/23/2014 (00:34)

 
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5/1/12 11:40 P

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*****PLEASE SCROLL DOWN IN THIS THREAD TO SEE ALL THE LINKS AND IDEAS******

There are many videos of chair exercises for all capabilities, including chair marching, exercise suitable for people in wheelchairs, even exercises suitable to do in bed - chair stretches, chair yoga, chair dancing, turbo chair - that you can watch and follow along with in the Chair Exercise YouTube Channel at
www.youtube.com/user/ChairExerciseTeam?fea
ture=mhee

The Chair Exercise Youtube Channel is also easily accessed by clicking on the team picture on the main team page.


You can find the Sparkpeople seated exercise videos at:

www.sparkpeople.com/resource/videos-catego
ry.asp?tag=seatedworkout


Edited by: EMMABE1 at: 3/23/2014 (00:39)

 
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EMMABE1
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5/1/12 11:37 P

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*****PLEASE SCROLL DOWN IN THIS THREAD TO SEE ALL THE LINKS AND IDEAS******

Entering Sparkpeople Seated videos in Fitness tracker

I was asked an interesting question this morning – and one I think many of you might be interested in – so I have repeated my answer here!!
To enter the Sparkpeople Seated Videos in your Fitness Tracker:
Sparkpeople videos - seated!!
go to
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1713

That is an article on the seated Sparkpeple exercise videos - on the left the individual videos are listed- click on each one - when the video opens - scroll to the bottom of the write up - and there is a button -add this exercise to tour fitness tracker!!
That applies to the Strength videos

A simpler way to enter it is to use - low impact aerobics -from cardio - search - Low impact aerobics then highlight it and enter time of your exercise - its the top one to come up - Low impact aerobics including walk away the pounds)

For the cardio seated video -
go to your fitness tracker - open the "add cardio " in the search box write
Sparkpeople 11-Minute Seated Cardio Workout
Then from the choice that opens - check down - the seated cardio is towards thebottom of thelist
Highlight it and fill in the box - on how long you exercised for
DO NOT FORGET TO TICK THE "SAVE THIS TO MY FAVORITES" box!!!

it will add the calories to your fitness tracker.
In future - click on "add cadio" then "Favorites" and and the cardio will be there!!

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EMMABE1
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5/1/12 11:35 P

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*****PLEASE SCROLL DOWN IN THIS THREAD TO SEE ALL THE LINKS AND IDEAS******

SPARKPEOPLE SEATED WORKOUTS!

I have just been told about a new seated workout on video from Coach Nichole -
You can find it at
VIDEO: 12-Minute Seated Core Workout
Tone Your Abs while Sitting in a Chair!

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1697


And Joan_of_Spark tells us there are these too by Sparkpeople

Coach Nicole also has a new seated cardio video workout

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1701


. :)There is also an article about "Seated Exercise Videos"....

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1713

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

************SPECIAL EXERCISE IDEAemoticon ***************
I found this program as I was travelling the Sparkpeople site -

Beginner Walking Workouts
A 12-Week Program that Builds Endurance
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1204


It is meant for walking, however it would work very successfully with Chair Marching too!! If you are having trouble getting a routine started, or continuing with it, you might like to try this!!

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EMMABE1
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5/1/12 11:34 P

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AQUA AEROBICS

For those of you who have access to a pool - Anne Burnell has posted a new clip on her blog

Peyow Aqua Pilates Workout Basics (6:43)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4434951


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5/1/12 11:34 P

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CHAIR MARCHING

A description by DAWNWATERWOMAN
When I first started working my "weigh down" the scale I was unable to stand for more than a minute or two. I was using either a walker or a wheel chair. I worked 8+ hours a day sitting in a chair in front of a computer, watching TV & on the phone. I was unable to get up to exercise so I decided to try marching in place while sitting in my chair. Chair Marching is free, easy, and fits into any busy schedule. There is no excuse not to exercise because you're "too busy". Get BUSY getting fit!

Chair marching really is just marching on the spot, but from a seated rather than standing position. You move rhythmically, lifting one leg, then the other, as high as you are comfortable with. You can advance on this by swinging your arms, to give an added cardio effect to your workout. Further variations can involve adding in small kicks or leg lifts, where you lift one leg out straight and hold it there before lowering it again. You would then repeat this on the other side. It can be even more fun by “marching” to the beat of a great piece of music, and then you can arm and body movements to the beat too. As always, you do only what you are comfortable with.

There are many examples of chair marching and how it can be adapted to create a full workout in the numerous commercially available chair exercise DVDs. One such DVD, is the Stronger Seniors Strength DVD, available as a double pack called Stretch & Strength. Previews can be found on our YouTube channel that you can find by clicking on the Team picture on the main Team page, but Anne Burnell of Stronger Seniors has also provided a longer clip as part of her blog on SparkPeople.com:
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3524483


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EMMABE1
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5/1/12 11:33 P

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Multiple Sclerosis (MS)
=================

Note: Those with MS often suffer from weakness and fatigue, encouraging them to lead sedentary lifestyles. Initially, it was thought that those with MS should avoid exercise altogether, however it is now known that a lack of exercise can lead to increased fatigue and a cycle of decline and can eventually lead to muscle atrophy.

It is important that those with MS work at building up endurance and strength in muscles WITHOUT increasing fatigue. You would therefore avoid overdoing any exercise, building up slowly and taking many rests.

Please see our YouTube channel (linked below and also from the team image on the main page) for the Move it with MS video in it's entirety.

This would also be suitable for those who have not exercised in sometime, tire easily or sufferers of ME or Chronic Fatigue Syndrome.

MS Trust (UK) website:
- Staying Active Section (please see links on the right hand side of the page, under the heading 'Stay Active Index' to navigate this site): www.mstrust.org.uk/information/stayactive/


- Exercise and MS Section (navigation links are again on the right hand side of the page):
www.mstrust.org.uk/information/exercises/g
etting_started.jsp


- Publications - many of these publications are free to view, download and print: www.mstrust.org.uk/shop/products.jsp?catid
=36


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EMMABE1
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5/1/12 11:32 P

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LYMPHEDEMA LINKS
=================

Websites:

Lymph Notes, an online information resource and support group for those with lymphedema and for the family, friends, and therapists who care for them. Website: www.lymphnotes.com/index.php

National Lymphedema Network, Latham Square Building, Suite 1111, 1611 Telegraph Avenue, Oakland, CA 94612-2138. Telephone: (800) 541-3259. Fax: (510) 208-3110. Website: www.lymphnet.org

Lymphedema People. Website: www.lymphedemapeople.com/
Lymphatic Research Foundation. Website: www.lymphaticresearch.org

Lymphedema Awareness Foundation. Website: www.elymphnotes.com/

Books:

Ehrlich, Ann Beard, Alma Vinje-Harrewijn, and Elizabeth McMahon. Living Well With Lymphedema: Lessons from Lymphnotes.com. San Francisco: Lymph Notes, 2005.

French, Ramona Moody. Milady's Guide to Lymph Drainage Massage. Clifton Park, NY: Milady Publishing, 2003.

McMahon, Elizabeth Jane. Overcoming the Emotional Challenges of Lymphedema. San Francisco: Lymph Notes, 2005.

Zuther, Joachim E. Lymphedema Management: The Comprehensive Guide for Practitioners. New York: Thieme, 2005.

Burt, Jeannie, and Gwen White. Lymphedema: A Breast Cancer Patient's Guide to Prevention and Healing. Alameda, CA: Hunter House, 1999. 204pp. $12.95 (paper)
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5/1/12 11:32 P

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STATIC STRETCHING EXERCISES AVAILABLE ON SPARKPEOPLE
======================================================

**Note - the following stretching routines are not specific to chair exercisers, but can be easily adapted. These streatches should be done at the END of your workout so that your muscles have warmed up first. Do NOT lock your joints when stretching and NEVER bounce as you have less control and therefore increase the risk of injury. Stretch only within your own comfort level. You should feel the pull of the stretch, but should not feel pain. Stop immediately if you do.

SPECIAL NOTE - for those who've had hip replacements, do not cross your legs or bend your hips past a 90 degree angle during stretches or exercises.

Breathe normally, take your time and relax....


Static stretching routine for the upper body and arms:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1263

* For the chest and biceps stretch, you may wish to turn your chair to the side so that the back doesn't get in the way.

Static stretching routine for the lower body:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1027

* Note for the quad stretch, which is the first stretch shown. This can be done using the opposite arm to grasp the ankle i.e. hold onto a chair with your right arm, raise the right leg behind you and grasp the ankle with your LEFT hand. This should be easier to manage.

Static stretching routine for the calves and ankles:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1170


Other static stretching exercises:
Cat stretch (from a kneeling position, stretches out the back) - www.sparkpeople.com/resource/exercises.asp
?exercise=305


Lying abs stretch (laying on your back, abdominal muscles and shoulders) - www.sparkpeople.com/resource/exercises.asp
?exercise=302


Forward bend (stretches hips, hamstrings and back) - www.sparkpeople.com/resource/exercises.asp
?exercise=295

ADAPTION: do this with legs in front of you, but slightly spread to where you feel comfortable. Can also be done whilst sitting in a chair.

Upward dog (from laying down, stretches abdominals, back and neck) - www.sparkpeople.com/resource/exercises.asp
?exercise=304

ADAPTION: you can do this stretch by only lifting your head, neck and upper chest from the ground. Keep facing downwards to reduce strain on your neck.

Lying double knee hug (stretches lower back and hips) - www.sparkpeople.com/resource/exercises.asp
?exercise=300

ADAPTION: you can adapt it by only doing one leg at a time, and by not pulling the legs all the way to the chest. This may not be suitable for those with back injuries, especially to the lower back.

Lying hamstring stetch (hamstrings) - www.sparkpeople.com/resource/exercises.asp
?exercise=294
ADAPTION: note that this can be quite tough, but can be made easier by raising the leg being stretched off the ground only as far as you are comfortable.

Lying hip & glute stretch (stretches hips, glutes and lower back) - www.sparkpeople.com/resource/exercises.asp
?exercise=293

ADAPTION: note can be difficult for those with lower back and hip issues, however simply adapt by only taking the leg as far across your body as you feel comfortable and not forcing it

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EMMABE1
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5/1/12 11:31 P

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RELEVANT EXERCISES AVAILABLE ON SPARKPEOPLE
=============================================
Printable chair exercises with resistance bands
- www.sparkpeople.com/resource/fitness_artic
les.asp?id=982


Video link: www.sparkpeople.com/resource/fitness_artic
les.asp?id=720


Seated Knee Lifts - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=127


Concentration Curls - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=156


Dumbell Shoulder Press - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=73


Seated Dumbell Triceps Extensions - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=158


Dumbell Wrist Curls - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=157


Seated Leg Extensions & Pump - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=126

Seated Leg Extensions Using Resistance Bands - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=173

The following are exercises which can be completed easily from a seated position:

Dumbell Side Bends - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=68


Side Bend with Towel - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=131

Alternating Bicep Curls - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=69

Dumbell Lateral Raises www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=74

Isometric Shoulder Hold with Towel - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=130

Note that these are a good exercise to use with resistance bands rather than a towel. These can also be done with arms at the side, palms up, lifting the working arm at a ninety degree angle to the thigh. This is called an Isometric Biceps Hold and of course works the biceps rather than the shoulders.

Dumbell Shrugs - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=43


Reverse Flys - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=41
These are seated on a stability ball, but can be done on your chair

Low Mounted Seated Rows using a Resistance Band - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=174

These can be done sitting directly on the floor, or on your chair. If you find that the angle of movement isn't right when sitting in a chair, you can use the leg of a sofa or another piece of heavy furniture that won't move, rather than your feet, to tether the strap.

Lying Tricep Lifts - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=190
These can even be done in bed!

Low Mount Abduction with Resistance Band - www.sparkpeople.com/myspark/ex/exercises.a
sp?ID=11

This works very well when seated


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5/1/12 11:30 P

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5/1/12 11:29 P

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EXTERNAL LINKS
==============

These links are to sites outside SP, that are not previously mentioned in another category. As always, these are not sites we specifically recommend, but are provided simply for you to increase your own knowledge!

Calculators & trackers etc
www.caloriesperhour.com/index_burn.php

www.mayoclinic.com/health-information/ - health information section of the Mayo Clinic. The Healthy Lifestyle/ Healthy Living section is an excellent free resource

Basic sites with info on chair exercising and example exercises:
www.howtodothings.com/health-and-fitness/a
3243-how-to-do-chair-exercises.html


www.fitmoves.com/chair-exercises.htm

exercise.about.com/cs/exerciseworkouts/l/b
lofficeworkout.htm


exercise.about.com/library/blseatedupperbo
dy.htm


International support network for sufferers of Chronic Obstructive Pulmonary Disease (COPD):
www.copd-international.com/index.htm
Exercise section can be found here: www.copd-international.com/exercise/

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EMMABE1
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5/1/12 11:29 P

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RELEVANT SPARK MEMBER PAGES
=============================
chairexercisefun.com/
Emmabe1's web site - with links to Booklets, Articles, Chair Exercise Team Newsletter archive and to other web sites with help for medical problems experienced by members in the team. Please let Emmabe1 know if there are other things of interest you would like to see added. Thank you.

www.sparkpeople.com/mypage.asp?id=ANNEBURN
ELL

Anne is the leader of the Stronger Seniors Team on SP and also the woman behind the Stronger Seniors DVD range (see DVDs Available to Purchase for relevant link)

www.sparkpeople.com/mypage.asp?id=CHAIRDAN
CING

see DVD's Available to Purchase

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5/1/12 11:23 P

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DVDs AVAILABLE TO PURCHASE
==========================

**Please note, we are not advocates for these companies and are not recommending them over any other. Prices are not included because RRP can change in different areas and over time. Please check out the Discussion & Reviews Thread to see what other members think of these products**

Chair Dancing International
www.chairdancing.com/ - coupon number for a 20% discount A15Q2673E

Chair Aerobics for Everyone
www.chairaerobics.com/Chair_Aerobics_for_E
veryone_Series.html


Sit and be Fit
www.sitandbefit.org/

Richard Simmons
www.richardsimmons.com/j15/index.php

www.conductorcise.com/

www.vqactioncare.com/

www.strongerseniors.com/ - Use the coupon code - SPARK - for a 20% discount - See Relevant Spark Member Pages for further info & also the External Links section. Please see our YouTube channel for free previews.

store.movementsofmagic.com/justforseniors1
.html
- Bob Klein’s online store selling DVD’s on Tai-Chi, Chi-Gung, Zookinesis and Chair Exercises for all. In particular, their are DVD’s for seniors, chair exercise DVD’s for weight reduction and also for improving flexibility and strength. Please see our YouTube channel for free previews.

If you go to Amazon : www.amazon.com and search "chair exercise" there are pages of DVDs available to buy - often cheaper than the company web site.

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Edited by: EMMABE1 at: 3/31/2014 (19:25)

 
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5/1/12 11:21 P

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OTHER FREE EXERCISE / DEMONSTRATION VIDEOS FOR YOU TO USE
=======================================================

These have been added to our YouTube channel and can be easily accessed from that site. This will mean that we will always have access to them if they are removed by the original uploader. It also means that you will be able to see a thumbnail preview of each video to decide whether you want to view it or not AND you wil be able to rate it and leave comments for others to see.

www.youtube.com/user/ChairExerciseTeam?fea
ture=mhee

The Chair Exercise Team Video Channel is easily accessed by clicking on the main team picture on the main team page
Please note that we will be collecting new videos to add on an ongoing basis. If you find something on YouTube etc that you think will benefit our members, then please drop a SparkMail to EMMABE1, and we will check it out

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5/1/12 11:18 P

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Exercise safety tips for beginners - www.sparkpeople.com/resource/fitness_artic
les.asp?id=743

Small bits of fitness add up - www.sparkpeople.com/resource/fitness_artic
les.asp?id=202

Squeezing in exercise - www.sparkpeople.com/resource/fitness_artic
les.asp?id=380

Strength training with a disability - www.sparkpeople.com/resource/fitness_artic
les.asp?id=626

Reference guide to warming up -
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1036

Reference guide to cooling down -
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1037


Reference guide to stretching -
www.sparkpeople.com/resource/fitness_artic
les.asp?id=1034

Reference guide to arm ergometers (bicyles) - www.sparkpeople.com/resource/fitness_artic
les.asp?id=665

Reference guide to managing arthritis with exercises - www.sparkpeople.com/resource/fitness_artic
les.asp?id=362
Includes exercises to try

Reference guide to decreasing knee pain with exercises - www.sparkpeople.com/resource/fitness_artic
les.asp?id=363
Includes exercises to try

Reference guide: think you're too heavy to exercise? (part 1) - www.sparkpeople.com/resource/fitness_artic
les.asp?id=584


Reference guide: think you're too heavy to exercise? (part 2) - www.sparkpeople.com/resource/fitness_artic
les.asp?id=587

Reference guide: think you're too heavy to exercise? (part 3) - www.sparkpeople.com/resource/fitness_artic
les.asp?id=589


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5/1/12 11:13 P

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Use the Exercise Thread - Feedback & Reviews thread please if you have any comments etc on the exercises posted contact EMMABE1

We need to keep this thread as clean as possible for ease of use and we're unable to delete any posts made in error!****

Links are being added a post at a time to categorize what we already have. We will then add more links to these as we go.


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Edited by: EMMABE1 at: 3/23/2014 (00:44)

 
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