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Team ~Indygirl

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  FORUM:   Challenges
TOPIC:   Exercises for the Mobility or Pain Challenged 


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EMMABE1
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9/4/12 4:27 P

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Carol
If you click on the main team picture on the team main page it will take you to the Chair Exercise You Tube Channel - there are heaps of Chair Exercise videos there for you to exercise with.



 
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CAROL3SAN
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9/4/12 11:09 A

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Hi Indygirl. I want to congratulate you on your successful weightloss journey.emoticon I too have lost a large amount of weight but unlike you, I gained a significent amount of my weight back. I started out weighing 400 pounds, and I lost down to 210 pounds at one point.

I've been under a lot of stress over the last year. Mostly due to my mom's sickness and eventual death. I took care of my mom personally, and it is very stressful watching your loved one die. Subsequently, I gained quite a lot of the weight I lost back again...Yet, I am glad to report that I am still more than 100 pounds down from my top weight.

In addition to eating healthy, I visit my local gym for water aerobics 3 times a week, and for yoga exercises 2 times a week. If you are old enough, you can become a member of the silver sneakers, which gives you a free membership at certain gyms. You'd have to do the research because I'm not sure which gyms in your area accepts the silver sneakers membership. I do know that the Y accepts it.

Also SP has free videos you can exercise to whenever you want to. There is also a chair exercise video that I used to watch and exercise to sometime.

I am encouraged to start my weight loss journey once more. I know I kind of lost it while I was watching my mom die, but hopefully if I've learned anything, it is how NOT TO handle stress.
Good luck to all of you as you travel the path of your weight loss journey. emoticon


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


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~INDYGIRL
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9/4/12 4:51 A

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After joining SparkPeople, I learned that short bouts of fitness add up. I started my fitness journey by going to my doctor/nurse practitioner, and they set me up with in-home physical therapy. There are plenty of physical therapy options depending on your insurance coverage. I've done pool exercise, mild gym exercise, total gym exercise, and table exercise. You should see your doctor or health-care professional before considering which option might be best for your disability. Together, you can decide whether you might be able to do some of the exercises at home.

If cost is a concern, it would definitely be cheaper to get a gym membership with a pool than to pay physical therapy bills. A few sessions might give you the basics and you could go from there. Some gyms have very well-trained water aerobics instructors, so do some research before signing any papers. Another way to save money is on the mild gym and table exercise area. A few sessions of therapy can give you the basics, and you can continue to exercise at home. Generally, physical therapists use equipment like exercise bands, stability balls, and very light weights. These sessions also use various standing poses and the table exercises use laying poses to help stretch the muscles. Physical therapy helps you gain strength, flexibility and endurance to go to the next level.

There are indeed other ways to get moving without therapy. An arm cycle, or ergometer, like the Magnetrainer, can be used for arms or legs while sitting. When I had physical therapy, it was one of the machines they had me use to reap the benefits of cardio using only my arms. There are machines of various grades out there, so read the reviews. Some are cheaply made pedal machines, while others are made to give very intense aerobic workouts for people who are undergoing rehabilitation. It's a great way to get aerobic exercise without having to stand.

Amazon.com also has DVDs of bed and chair exercise including aerobics, yoga, tai-chi, and other things to keep workouts interesting and off your feet.

At 460 pounds, these are the workouts I created to get stronger and ready to walk again:

(Remember to consult with your health-care provider before starting these or any workout routines.)


Bed Dancing/Chair Dancing/Ball Dancing:


Turn on some music.

Sit in bed, on a chair, or on a stability ball.

Now move! Dance, wave your arms, wiggle your hips, make figure eights, bounce, tap your feet and have fun.

These movements will strengthen your body to get up and around better. Try some wrist or ankle weights, or resistance bands to work in some resistance if you want. It's your workout, your fun time.


Hula Hands and Hips:


Get 2 Frisbee rings or small hula hoops. (They sell Pilates rings at stores.)

Put them around your wrists and try to make them spin in circles.

Think wrist/hand hula hooping and you will get it.

Likewise, sit on a stability ball and make figure eights with your hips.

Hula dance! You can even get your arms in on the action.

Both are fun and will get your heart rate up even if you can't stand.


Aerobic and Resistance Cleaning


Put on some music.

Get your vacuum. Heavier sweepers require more resistance, but the lighter ones get some speed going.

Now sweep! If you are walking impaired, the sweeper can act as a support. Move as fast and as much as you can COMFORTABLY, without pain. Aim for one room a day. Remember, any object you push or pull is resistance.

When I started this, it took me all day to sweep one room. I would have to rest after 1 minute, but now I CAN do a room!

Adapt any of your cleaning routines the same way.

Move to the music and amp up your pace.

Think of the extra time you save from combining cleaning and a workout.



The point is to move any way you can and get creative! Seek physical therapy if chronic pain and illness are too much and don't miss out on life.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


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~INDYGIRL
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9/1/12 10:43 A

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This summer, take some time to rev up your workout. Make a new playlist and clean up your exercise equipment. Renew that gym membership. Take time to find fitness opportunities, because there are a lot of them! Here are ten fun suggestions, some for the mobile and some for the less mobile.


Take some wild pictures of yourself doing active things for your Spark Page. Snap a few photos of yourself acting silly and running through the sprinkler with the kids, playing tag or walking the long treks of a zoo or amusement park. Get the souvenir photo where everyone is screaming on their way down on the ride!

Aqua-cise. Yes, water is the perfect place to go for a low impact ouch-less workout and it's fun, too. Check with your local YMCA for lower-fee classes or even with your doctor to see if some classes are covered by insurance for a particular physical issue you may be having. Often times they will be covered under water physical therapy. Still, even without a class, water is a blast to play and work out in. I love going to water parks. The swimming and the balancing combined with the walking make it a great workout.

Rock it out! Rock in your rocking chair as fast as you can. Dance in your bed or on your feet or even a stability ball. Crank up the tunes and let yourself go! Live out your rock star dreams through your workout. Make some moves, get out the Wii Dance Revolution and Rock Band games, and bring it on!

Get an arm bike or a regular bike and take it to the great outdoors to pedal. The fresh air will do you good and the sun's mood-boosting abilities will chase the blues away. An arm bike that can be used by foot or hand is best. Some of the bikes have gaming gear with them so that they turn off the TV or computer if you stop peddling. They also have scenic routes to follow along on your computer in flight or on the road.

Gardening can be a great way to get in touch with nature, grow fresh produce for your healthy lifestyle and relax. Container gardening is getting more popular, and it's great for limited space or for setting on tables for those who can't bend down as easily.

Walking with yourself, another, or a walking club can be inspiring, especially if you have a pedometer. Pedometers challenge us by giving us distance, steps, and calories burned. Once you know how far you've gone, you get spurred on to make it a little further. For those of us who can't walk without help, wheeled walkers with seats are available and even have baskets to carry some water and a snack.

Pedal boating is fun and a great way to enjoy nature and the water with family, friends, or by yourself. These boats are small and contain one to four seats. The passengers propel paddles through the water to move the boat. My college friends and I used to play on them and take super soaker water guns and shoot at each other, which required fast pedaling maneuvers. It kept our minds off of the exercise aspect! Since it is a seated activity, it is easier for those who cannot stand for long periods and you can rest when you choose and enjoy the scenery.

Geocaching is a new form of entertainment where you go hiking while searching for a hidden item with your smart phone. Finding the item might be tricky and often requires climbing and hiking over long distances. The hunt is on!

Try the Pounds for the Pound program. You can walk their dogs and give them love while they are waiting for their forever home. Both of you get exercise and happy memories.

A new home DVD like Coach Nicole's 28-Day Boot Camp can add some zip to your usual routine. Think you are too heavy for DVDs? Look at what you want to do at Amazon.com and then type ''plus size'' after it. You will find things like chair exercises, dancing, Heavyweight Yoga, plus sized Pilates and more.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
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~INDYGIRL
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8/20/12 5:18 A

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I did and yes it works temporarily.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
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REACHING4HOME
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7/25/12 4:09 P

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QUESTION - HAVE ANY OF YOU EVER HAD CORTISONE SHOTS TO RELIEVE JOINT PAIN? AND DID IT WORK?

"Friends are angels that hold us up when our wings have forgotten how to fly"

Erin
LEADER - IN IT FOR THE LONG HAUL


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REACHING4HOME
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7/24/12 4:49 P

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WOW! THIS IS GREAT!

"Friends are angels that hold us up when our wings have forgotten how to fly"

Erin
LEADER - IN IT FOR THE LONG HAUL


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BECCABOO127
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4/27/12 5:09 A

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Thanks for all the great ideas! I've had pain for years, and recently hurt my knee so I am mobility challenged to say the least. It makes me feel good to know that there are exercises I can still do!

emoticon

Try harder--in everything that you do!

If the mind mends, the body will follow.

Gluten free is working for me!

"I urge you to please notice when you are happy, and exclaim or murmur or think at some point, 'If this isn't nice, I don't know what is.'" --Kurt Vonnegut



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EMMABE1
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4/23/12 12:59 A

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There are lots of exercise videos that you can work along with by clicking on the team picture on the main team page - and other things that will help you - please read your Welcome Sparkmail.



 
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YAHWEHCHILE
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4/23/12 12:04 A

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Thank you that you write blogs on pain suffering challenged.
I have serious trouble with my lower back disk, right hip and knees.

My facebook website is: www.facebook.com/BahtYahushua

My name is Devorah Baht Yahushua


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~INDYGIRL
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2/25/12 11:57 A

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Some of my upcoming Daily Spark blogs are going to cover pain. mobility challenged.
See them on Fridays

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
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EMMABE1
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12/31/11 11:39 P

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Thank you for that - but it would help the members if you could name the Jane Fonda DVDs - I checked in Amazon and there are several pages of different DVDs - if members could know which to order it would help greatly
Thank you!!



 
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TEXASLYNN
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12/31/11 11:25 A

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I posted this elsewhere but in case anyone missed it, Jane Fonda's two newest exercise videos are designed to be very low impact due to her own hip and knee replacement surgeries. They include stretching and weight training, and are about 20 minutes per segment. Available on Amazon and orders over $25 ship free.

Jesus Christ is Lord!

Make your words sweet; you may have to eat them!

No More Homeless Pets

On the Eighth Day God Created Texas

Stamp Out Puppy Mills


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IAM_HIS2
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11/6/11 4:15 P

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This is awesome...thank you!

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EMMABE1
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11/6/11 12:05 A

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How many times have I had members say “I wish there was more on Sparkpeople for mobility limited people – rather than the emphasis being towards younger, fitter people. People without mobility issues”!!

Well we started a web site for that reason –to give you EXTRA information –to do before!! It is for YOU to use as EXTRA information and I am expecting that you will use it often!!
The web site can be found at
www.chairexerciseisforyou.net
The YouTube Channel can be found at:
www.youtube.com/user/ChairExercise#p/p

We started the YouTube Channel –to collect together a lot of the Chair exercise videos that are posted on the web – that might help you and that you maybe wouldn’t see otherwise!! You will find Anne Burnell’s videos there as well as a lot of others including some great ones made for MS sufferers that could be used by other people as well.

We are expecting that you will continue to use the Indygirl Challenge –on Sparkpeople – contributing to the threads, welcoming new members as you always have. Also I really hope you will track foods and exercise during this festive season - its very important that you do – and that you try to control your food intake at this time of year.
Keep Sparking

Edited by: EMMABE1 at: 11/6/2011 (00:06)

 
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SMILINDI
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10/12/11 5:40 P

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Oh my stars I have sooo missed seeing this until just moments ago! God is GOOD!!! Thank you so much for posting links of exercise for physically challenged individuals. The time is nearing that I promised my daughter to take her somewhere, but I am going to make it back here, even if it is later tonight to have a peek at these exercises.

My spark picture is who I used to be. I'd like to say I am still the same person on the inside, but that would not be the whole truth. Looking so forward to being back. Have to make myself a note, as I have no short term memory as a result of a head trauma accident a year and a half ago. Okay.......SMILING......MAKING A NOTE.....NOW..........emoticonemoticon

~Di~ emoticon

Faith, patience, hard work and dedication are not only the answer, but the mighty key...to rediscovering that HEALED ME!!!

By SmilinDi

11/26/10



A friend is someone who knows the song in your heart, and can sing it back to you when you have forgotten the words.



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EMMABE1
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10/7/11 1:05 A

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CHAIR EXERCISES

These are being been added to a special Chair Exercise channel that we are setting up in 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/ChairExercise?feature
=mhee


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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~INDYGIRL
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10/3/11 8:50 A

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Emmabe1 is the heart of compassion, isn't she?

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
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MARYCB51
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8/21/11 6:57 P

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To EMMABE1.........THANK YOU for all the links.......very helpful for me.emoticon


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NCSUE0514
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8/19/11 4:54 P

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I'm glad I ran into this team. I'm not immobile, but have a lot of joint issues along with some shortness of breath. I've asked about "gentler kinder approaches" to exercise on other boards, and nobody mentioned chair exercises. I think I'll give them a try. Thanks for the idea!

Be soft. Do not let the world make you hard. Do not let the pain make you hate. Do not let the bitterness steal your sweetness. Take pride that even though the rest of the world may disagree, you still believe it to be a beautiful place. - Kurt Vonnegut.

acts17verse28.blogspot.com/


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EMMABE1
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8/17/11 3:39 P

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As far as how much a day - its better that you do it steadily, concentrating on form rather than quantity - and if it has resistance then you are better doing less amount but with harder resistance. I guess your arms will tell you how much if you are doing it properly!!

As far as your arms - yes they will shrink up - but this is only one way to help them. Arms are slow to shrink in any case and the greater variety of exercise you can do using your arms the better they will shrink!! The arm bike is one type only - try exercise bands and dumbbells and if you can also machines in a gym!!
But remember - the"bat wings" are your trophies - they show where you have come from - and are something to be proud of rather than try to get rid of in a hurry!! They will shrink very slowly with consistant full body exercise!!



 
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STOP-IT-KNOW
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8/17/11 2:11 P

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I HAVE A CHEAP ARM BIKE. HOW MUCH SHOULD I DO A DAY? AND WILL IT GET RID OF THE FAT ON MY ARMS?


(Nola .F) Because there is another Nola on here my dear friend. Mountain time zone.



I HAVE A CHOICE. THE WAY I CHOSE IS UP TO ME. IF I FALL I WILL GET BACK UP. ONE STEP BACK. TWO STEPS FORWARD.


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EMMABE1
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8/11/11 2:21 P

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Thats great - and if you keep at it, and listen to your body - one day it will tell you to do a bit more and then a bit more - until you do all the DVD!!
emoticon



 
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~INDYGIRL
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8/11/11 1:44 P

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Emmabe1 knows her stuff!

I found that I can do the intro part to a Leslie Sansone Walk Away the Pounds DVD, which takes 5 minutes. It's a good 5 minute workout!

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
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EMMABE1
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7/10/11 3:04 P

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There is an excellent Chair Yoga DVD which concentratesnot only on themoves but also on breathing - available from
www.strongerseniors.com
It is one that I use all the time!!



 
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~INDYGIRL
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7/10/11 11:21 A

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Proper yoga moves by a proper instructor or physical therapist can help relieve pain and get you moving more fluidly.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
460
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325
257.5
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EMMABE1
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6/25/11 1:05 A

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Both those DVDs are from Chair Aerobics from Everyone - they can be bought from their site or from Amazon

I use the Chair Salsa regularly- its great fun - but use a really firm chair !! I broke my chair the first time I tried it!!

I haven't tried the Boxing - but it would be a good work out - boxing in any form is terrific aerobic exercise!!



 
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NCURTIS10
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6/24/11 4:04 P

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I had surgery on my foot a couple of years ago and was not allowed to be on my feet at all for 6 weeks. I got 2 DVDs from the Chair Dancing line : Chair salsa and chair boxing. Both were good workouts and would have me sweating!!


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EMMABE1
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6/15/11 11:38 P

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• I think there may be some confusion over Strength and aerobic exercise – particularly as regards entering them in the tracker!! These definitions might help
• WHAT IS STRENGTH TRAINING?
Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system. It is also referred to as weight lifting, weight training, body sculpting, toning, body building, and resistance training
• AEROBIC EXERCISE: Brisk physical activity that requires the heart and lungs to work harder to meet the body's increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood.
• Examples of aerobic exercise include running, swimming and cycling and Chair Dancing dancing DVDs – BUT NOT the Tone DVDs or Stretch DVDs!!
• STRETCHING - does not count as either Strength or aerobic exercise - but it is necessary after both strength and aerobic exercise It doesn't burn calories!!
As far as entering in the tracker – Strength exercises go under – Strength - and you will probably have to enter your own into the tracker – You can do this by clicking on Strength exercises –then in the panel that opens – down the bottom – enter your exercise with reps if needed – then tick – add to favourites – and click – add
For Aerobic exercise – it goes under Low impact aerobics – and enter the time you spend doing it!!
See – clear as mud!! - LOL!!




 
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~INDYGIRL
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6/7/11 6:07 A

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I love my arm bike, the Magnetrainer.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
460
392.5
325
257.5
190


~INDYGIRL
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6/3/11 11:45 A

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Punch Aerobics

I created these exercises to be done seated or standing.

1) Get 2 hand weights , the round kind that fit in your palm with a band that go over your forehand.
Put on music and punch and do upper body dance moves.


2) Get a pillow.
Put on music and punch the pillow up above you. The goal is to keep the pillow up. If it falls, pick it up and start again, just keep going, because the pillow WILL fall a lot. It's part of the game.

Life is happening now, not 10 pounds from now. ~Indygirl

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TABUKRA69
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Wow what a wonderful group of videos. I have pain in my hip and knee atm so bought the golds gym lower and upper body cycle. My 7 year old daughter loves it and uses it laying down, thought I would try that and good grief, will get my strength up 1st LOL.

Love it for the upper body though and have found it very useful.

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EMMABE1
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6/1/11 3:09 P

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This article I have been getting ready to put in the messageboard might help you!!

There are many exercise video clips on Sparkpeople.com for those who have a certain level of fitness and mobility. However there are few for people with limited mobility and fitness.
Anne Burnell has gone a long way to help this by posting some Chair Exercise video clips that are suitable for the less fit and mobile. You can watch these freely and exercise along with her. For those with DVDs I encourage you to use these clips to add variety to your exercise routine.
Anne Burnell’s Video clips can be found in her blogs on her Sparkpage – but I have given you the links here and the time each runs for!!
Remember that I can only point you in the right direction - you must decise for yourself which are right for your own personal level of exercise and physical capability!!

Ten Daily Exercises for Posture (5:41)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4063642


From The Upcoming Stronger Seniors DVD 'Balance & Posture' (3:27)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4048828


Chair Yoga - Sun Salutations (3:33)
www.sparkpeople.com/mypage_public_journal.
asp?id=ANNEBURNELL


Stronger Seniors 'Strength' for knees and Hamstrings (2:00)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3759206


Core Strength Resistance Band Exercises (3:26)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3678660


Importance of Strength Training (2:23)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3591829


Chair Yoga for Good Posture (2:14)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3550483


Stronger Seniors Balance Exercises (5:00)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3538455


Stronger Seniors Aerobics (8:31)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3524483


Ready for a challenge? Core Fitness- The 100 (1:23)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3502508


Stronger Seniors Core Fitness - Full Mermaid (1:24)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3497737


Core Fitness – Abdominals (00:59)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3492646


Stronger Seniors Chair Yoga Hips and Legs (1:52)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3489179


Balance Exercises (1:02)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3295289


Stretches to start the weekend (2:55)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3254466


Stronger Seniors Chair Aerobics (4:41)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3225345


Hand Exercises for Arthritis (2:07)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3192288


Having a Ball with my Seniors! (1:05)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3189989


Work Ankles for Balance (1:00)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3132543


Working the Core (3:46)
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=2985261



Edited by: EMMABE1 at: 6/1/2011 (15:11)

 
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TEXASLYNN
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6/1/11 1:08 P

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In addition to a bad knee, I have ruptured discs: two in my neck, two in my upper back that are essentially inoperable because of the risk [50-50 chance of survival], and at least one in my lower back. It's hard to find exercises that strengthen the core. I've been scrolling through the fitness plan to see what was out there and there isn't a lot. I'm going to try a handful and see how I come out, then add. If my doctor agrees, I'd like to have a knee replacement before school starts in August.

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EMMABE1
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5/31/11 3:15 A

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A lot of people tend to think that Strength Training will give them muscles like a weight lifter!! This is not true - Strength training is necessary to strengthen muscles that have been left to deteriorate under layers of fat!! By doing Strength Training you can improve flexibility, mobility, and balance among other things - and even though it doesn't burn calories it is really just as necessary as aerobic exercise!!
This video explains fully
Importance of Strength Training (2:23)

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3591829




 
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~INDYGIRL
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5/30/11 12:46 P

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Punch Aerobics

1) Get 2 hand weights , the round kind that fit in your palm with a band that go over your forehand.

Put on music and punch and do upper body dance moves,


2) Get a pillow.

Put on music and punch the pillow up above you. The goal is to keep the pillow up. If it falls, pick it up and stat again, just keep going, because the pillow WILL fall a lot. It's part of the game.


Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


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EMMABE1
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5/26/11 3:11 A

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emoticon
Swimming and aqua aerobics are wonderful exercise and great for bad knees!!
Chair Dancing, Chair Yoga and the Stronger Seniors exercises are also no impact and a lot of us with bad knees, me included, are using them with great success.
One thing I would say, and this is not against your Doctor, but my Doctor told me not to do things, to use a scooter, not to walk, etc to protect my knees while waiting for replacements - I lost a lot of weight, and did Chair Exercises, and I now go to Curves, do Zumba and can walk round a shopping mall - without pain!! My Doctor still is amazed - but agrees - they don't know everything!! I am not having replacements at this time - I intend to enjoy life - and I am 66yrs old!!
I was wondering if you have tried any of the Stronger Seniors exercises?? They are for all ages!!
They are made by Anne Burnell who you can find out about on the site
www.strongerseniors.com
but she also has a page on SP and generously enters video lnks to exercises for us all to use freely
You can find her blog page where her exercises are at
www.sparkpeople.com/mypage_public_journal_
summary.asp?id=ANNEBURNELL


But if you would prefer a list specifically please contact me!!



 
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MISSSMILEY34
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5/26/11 2:34 A

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Hi there! I am new here but I thought I would add my 2 cents. I need knee replacements but my doctor won't do it now because I am too young (36). So for now, I am supposed to only swim. (Which is great since I love it!) I wish I could ride my bike still, but unfortunately it hurts my knees too much. I too, have done some of the chair dancing videos and they are ok. My favorite video of all time is Rochelle Rice's "In Fitness and In Health". Check her website here: rochellerice.com/ I notice she not only has it in dvd form ($10), but you can also get it as a digital d/l ($1) for your iPod, iPhone, etc. I also have done and enjoy Leslie Sansone's workout videos (Walk Away the Pounds). I hope someone might find these of use! Best Wishes! :)


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EMMABE1
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5/23/11 3:58 P

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A really good source of exercise a lot of mobility limited people use is an exercise pedeler. I have often been asked about calories burnt when using one - and this is what we found out:

Exercise Pedalers

I have been trying to find out how many calories the exercise pedalers use - for our fitness trackers.
The nearest I can come is stationary bike, but since those usually don't use the arms I am entering both arms and legs separately!!
Anyway - I used a web site that I often use for this sort of thing if you want to see
www.caloriesperhour.com/index_burn.php

What that decided was - for every 5 min light work (no resistance, or very little) - 28 cal
for every 5 min moderate work (medium resistance) - 65 cal
For every 5 min vigerous (full resistance) - 98 cal

I hope this helps some of you!!
Its actually a great source of exercise (much cheaper than exercise bikes, and much easier for people of limited mobility) - and the upper arm muscles and upper leg muscles would be developed well.
It would be possible to use dumbells on the thighs to increase the work they do too - if one ever gets that far!!
Amazon has a great supply at various prices!!




 
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EMMABE1
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5/23/11 3:17 P

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Boxing - in any form - upper body upper cuts, or above the head, or out front - as fast as you can, for as long as you can, or in repetitions of 30sec, is a fantastic cardio exercise
Any exercise where the arms are moved fast particularlly above the level of the upper chest - raises the heart rate really well and therefore burns more calories!! It really helps those "bat wings" too!!



 
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~INDYGIRL
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5/23/11 11:11 A

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Power Punching

Get 1 pound hand weights- the little round bars you can hold easily in your hand.
Punch to music. Do Upper body dance moves to music. Get that cardio going.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


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EMMABE1
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5/11/11 6:52 P

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Chair Exercises - a non impact form of exercise for mobility challenged people - available as aerobic, strength and stretches - and they work - I can vouch for that!!

To get you started - you could try some of the video links on Anne Burnell's page
www.sparkpeople.com/mypage_public_journal_
summary.asp?id=ANNEBURNELL

she has a number of exercises there

As far as DVDs - there are a number available
Both Chairdancing.com and Stronger Seniors give discounts to Spark members - I have given below the coupon numbers for these
The Stronger seniors DVDs are by Anne Burnell and are longer and combined versions of her video links The Strength and stretch double DVDs set is a complete exercise routine – with some aerobic, some strength, and a wonderful stretch DVD. There is also a very good Core exercise DVD that realy strengthens the core and helps with balance and general posture.
Anne also has a very good DVD on Chair Yoga that I personally use regularly (no – you don’t get to tie yourself into pretzels!!)
There are a couple of new DVDs in the pipeline – one on balance exercises, that will be released soon

The chairdancing company have - chair dancing!! They are about to release a new series that you can pre-order - and that looks like a complete series of 3 DVDs - and with the coupon you can get 20% discount.
The new series of 3 DVD s – has one on aerobic chair dancing, one on strength and tone exercises and one on stretching. This is basically a complete set of necessary exercises.

Stronger Seniors can be found at (use the word - SPARK for 20% discount)
www.strongerseniors.com

Chair Dancing can be found at (use the code - RVB6I38K0E - for a 20% discount)
www.chairdancing.com


Or you can get a large number of DVDs on Chair exercise - both good and bad - from Amazon - but no discount there!!
I hope this information is of use to you


Edited by: EMMABE1 at: 5/11/2011 (18:54)

 
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~INDYGIRL
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5/10/11 12:00 P

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Emmabe1 is head of the Chair Exercise team and we are REALLY LUCKY to have her expertise!

Edited by: ~INDYGIRL at: 5/10/2011 (12:00)
Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

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EMMABE1
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5/7/11 8:42 P

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That sounds interesting - I guess you did it in the Gym!!
Swimming is a great exercise, especially now that summer is here!! A lot of "heavier" people are shy about swimming - they are afraid of being looked at in their Togs (bathers) but they are missing out on a great form of low impact but effective exercise. The first time I went to water aerobics in a public pool - was hard for me - but the others there (strangers) were very encouraging and I had no problems - even when the school kids trouped in and I had to get out of the pool in front of them!! Unfortunately the pool is out now - for winter - its too cold!! I'll be back next summer though!!



 
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~INDYGIRL
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5/7/11 8:34 P

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I did a seated cross trainer today called the Nu Step. It was AWESOME!

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


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LADISHEFFLADY1
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5/5/11 8:02 A

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I bought her DVD's and they are great!


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EMMABE1
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5/5/11 5:29 A

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There are a lot of chair exercise video links on Anne Burnell's blog page
www.sparkpeople.com/mypage_public_journal_
summary.asp?id=ANNEBURNELL


and she is always adding more
Also if you have a look at
The Chair Exercise Team - In the first Forum - there is a thread - Exercise Links - if you scroll through that there are no end of ideas for exercise that we have collected - you don't have to be a team member to check out the thread - only if you want to leave a message!!
The coupon code for 20% discount for both Stronger Seniors DVDs and Chair Dancing DVDs are both in that thread - scroll down and check through the messages -
Alternatively if anyone needs more ideas - both Beth and I are here to help!!





 
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~INDYGIRL
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5/4/11 12:01 P

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Yesterday I did swimming. It hurts a lot less than traditional exercise!

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


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~INDYGIRL
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5/2/11 8:11 P

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THE CHAIR EXERCISE TEAM is a great place to get activity with less pain
www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=32265


Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


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SUSIEPH1
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I use Chair Exercise and Resistance Bands to start off my day......
Three to four time a week I go to the
Gym/ Pool Complex just a few streets away .
the other days.... I do Chair Exercise and Zumba at Home and walk my dog Bobby.
I have just started to do the bike at the Gym there and do Fit ball exercise with weights .and also the Rowing machine Then I go down to the pool do Water Aorobics and Swimming . I am always moving ..

Susie.
Victoria


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SUNRISE14
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5/2/11 2:43 P

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I bought a washer toss game ! I will throw all 6 washers go to the other end and pick them up and throw them back. I think you get 3 points if its in the cup . I'd rather have someone to play with but you do what you gotta do !emoticon I will keep score and hopefully i can work up to 25 points !emoticon

The Lord is my strength and i know i can do better with the Lords help. The Lord laid it on my heart to start a team called GOD ANSWERS PRAYER AND I WOULD LOVE TO HAVE ANYBODY THAT WANTS HELP TO LOSE THEIR WEIGHT TO JOIN . I KNOW I CAN'T DO THIS WITHOUT THE LORDS HELP !


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POLSKARENIA
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5/2/11 2:34 P

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These sound great - dancing seated will work for me as soon as I can carry weight of any kind - at the moment not allowed to pick up anything heavier than a teacup...

Renia

2 weddings to be glam for - the second will be my own in Spring 2013!! A good place to start...

2012 must surely be MY year at last!!



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KATHYJO56
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Beth, both of these are great ideas

KATHYJO56
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AMYLOVESTZU
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5/2/11 1:34 P

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THANKS GOING TO CHECK THAT OUT.. I HAVE AN EXERCISE BIKE BUT WE LOVE TO GO CAMPING IN THE SUMMER AND IT WOULD BE NICE TO HAVE SOMETHING THAT I CAN TAKE WITH ME..

Some cause happiness WHEREver they go; some WHENever they go...Oscar Wilde


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~INDYGIRL
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Magentrainer.com is where I got my arm bike. It really rocks off the pounds. You can use it as an arm bike or recumbent bike. It's great if you can't stand

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=59291


 current weight: 230.0 
 
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~INDYGIRL
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Sometimes I just turn on music and either sit on my stability ball and "dance" or "dance" in bed using my upper body. It gives you quite a workout.

Life is happening now, not 10 pounds from now. ~Indygirl

FaceBook:
For extra real life info, follow me. Search for Beth Donovan from Fishers, Indiana. Tell me you know me from SparkPeople, please.

240 Pounds Lost with SparkPeople/ No Weight Loss Surgery so, have hope!

For Rally Info go to www.sparkpeople.com/myspark/groups_i
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