Because of low back issues that cause balance problems, I am not able to stand to exercise without having something to hold onto. My PT suggested a stationary bike but I wanted something that will allow me to exercise other parts of my body. I found a Resistance Chair Rehabilitation Pack on Amazon ($320) that allows one to sit to exercise using resistance bands. The chair is very sturdy and comfortable. It has a step that I attached to the back of the chair and can do leg exercises while holding onto the chair. When I have saved the money, I will purchase the stationary bike apparatus that also attaches to the chair. All over workout. It is also sufficient to do the chair exercises on Spark. So far, I love it.
My new exercise routine is kinda long but it works for me.
Walking: -I do 1mile on the tread-mill at 1mph (super slow I know), - with my ankle and wrist weights on. (I don't remember the weight of them, but they were the heaviest ones I could find when I bought them) - Every other minute I do arm curls for a minute, and then rest my arms, repeat. - every 15mins I up the incline by 0.5% so by the end I'm at a 2% incline. This helps slowly stretch out my leg a back muscles that are having the problems, and giving me pain.
Weight Lifting: - Then do 3 sets of 10 on the weight machine, doing a press set to target my upper back and shoulders, with a 2lb weight (I keep my wrist weights on too, just out of habit)
Swimming: -I then head to the pool and do 10 laps (don't know how big the pool is)
Yoga: -I do some light yoga in the sauna in the pool room, and just stretch everything out slowly.
The entire routine takes a while but I feel great afterwards. It's not something I can do every day, I try my best to get it in twice a week.
I also don't own a car, and bike everywhere.
Pounds lost: 0.2
Fitness Minutes: (9,906) Posts: 417 5/9/13 10:59 A
most of the time I walk. I am trying to get myself into the habit of using my T-Tapp DVD's. I have no affiliation with this company but think they are good for people with back and other problems. Very low impact, can use them no matter what your starting point, no extra equipment or weights needed. The person who came up with this program has back problems herself, so she knows how to protect yourself from further injury and always stresses the correct way to move and hold yourself. So that will be my next challenge for me. I would like to use her program at least 3 times per week. Not sure if I can include a link here so I will put that in a separate message. you could google T-Tapp though and find her.
Pounds lost: 5.9
Fitness Minutes: (360) Posts: 21 5/8/13 1:28 P
I can walk on my treadmill, but I cannot find the motivation to do it right now. I haven't in such a long time. My limitation is the lack of motivation. Also I am just so out of shape my heart pounds too hard when I do exercise, even at a slow pace. What to do, what to do??
Phyllis It turns out that an eerie type of chaos can lurk just behind a facade of order - and yet, deep inside the chaos lurks an even eerier type of order.
September Minutes: 399
Fitness Minutes: (360) Posts: 756 2/23/13 10:54 A
Oh, you mean to work your 'core' muscles,. Those puppies are strong on me, you just have to clear through the fat to hit them,lol. John taking a short walk today, legs are tight, I hope to be able to walk four blocks, at the least. John
I like the recumbent bike. I can ride longer on it than the regular stationary bike. I am starting to walk more. I have a lot of pain and discomfort but I am pushing myself to do it. I am also doing a lot with the exercise ball. There are a lot of core exercises to build up my stomach muscles and my back muscles. That will help more in the long run.
Commit to the Lord whatever you do, and your plans will succeed. Proverbs 16:3
current weight: 247.0
Fitness Minutes: (360) Posts: 756 2/20/13 11:12 A
swimming is a great exercise. I can only stretch and walk. I plan on walking to the local Fed Ex office. It's about 1+1/4 mile to,and 1.25 to come home. I'll let you know how I did later this afternoon. John
As of today, I don't know what exercises I can do. I did stretch for a little while this morning, I couldn't do to much of it because of lumbar pain, I did try to go for a walk before the snows started, but that too was a short walk. My lower lumbar was killing me. To try and sooth the pain I put on an ice pack to the lower back and that relieved the pain because it killed the nerve pain,I am going to do it again before bed time so I might get a decent nights sleep. I've been having trouble with insomnia again,it's been seven days or rather nights without continued sleep. I would wake up with back pain and stay awake for another two hours or so with the pain,just waiting for the pain killer to do it's job but I think it isn't working out so well. I am seriously thinking of getting the lumbar operated on,I have to do something,it's driving me nuts! John/NY
Fitness Minutes: (21,695) Posts: 8,178 9/22/12 9:17 P
I can actually do quite a few different exercises. It has taken me many yrs to figure them out and most I have to do different then before my injury.
I can do the balance games on the Wii - I can walk with my walking poles (short distances right now) I can do the exercises videos Walk Away The Pounds 1 mile (with pauses) - I can swim laps - I have a exercise ball that I can do a FEW things on ;) I have exercise bands that I am able to do some things with. I can still "fast" dance for VERY brief moments, though I do look like I am ready to fall down at any moment lol - I can lift 2 to 3 lb dumb bell weights.
When I am in a my "groove" of exercising regularly I switch a lot of these things up, as I can only do most of them for a minutes or a few reps at a time.
I Am Becoming - Ƹ̴Ӂ̴Ʒ All That I Am Ƹ̴Ӂ̴Ʒ
current weight: 276.0
Fitness Minutes: (0) Posts: 186 9/22/12 8:48 P
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