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KELLY_SS's Photo KELLY_SS Posts: 4,308
3/20/17 7:58 P

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I am so happy that I had time to really explore this new team that I've joined and found my way to this topic. I have done some chair exercise videos on youtube but this is a really nice collection. I am new to chair exercise so this is a big boost for me. Thanks!

''I felt so good like anything was possible
I hit cruise control and rubbed my eyes
The last three days the rain was unstoppable
It was always cold, no sunshine

Yeah runnin' down a dream
That never would come to me
Workin' on a mystery, goin' wherever it leads
Runnin' down a dream'' .... Tom Petty

******************************
RA & Fibro Warrior - Spoonie 4 Life


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~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
1/26/14 3:40 P

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chairexercisefun.com

Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


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~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
1/4/14 1:57 P

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Amazon has chair Salsa, chair boxing, chair aerobics, chair yoga...

Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


 Pounds lost: 235.0 
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BIGSKYCHERIE's Photo BIGSKYCHERIE SparkPoints: (112,841)
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12/8/13 6:47 P

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It helped me to re-read these posts today. My hip is acting up and I'm not able to walk for nearly a week now. I feel I'm right back where I was 2 years ago, although I've lost a lot of weight over that time. It's very depressing and I have some light now at the end of the tunnel by re-reading your struggles, Beth. Thank you so much for posting. I really needed the lift today.
emoticon

Cherie
Do a little more, a little better, today than yesterday--a little more tomorrow than today.


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~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
11/30/13 11:18 A

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Sitting in your chair, march by lifting your legs up high or walk by just lifting them moderately. Vary the steps by stepping to the side every now and then. Crest and go back at it.

High intensity music helps keep you going.

Edited by: ~INDYGIRL at: 11/30/2013 (11:21)
Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


 Pounds lost: 235.0 
0
62.5
125
187.5
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~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
11/9/13 4:44 A

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Sit in your chair. Place a ball between your knees- a smaller than basket ball sized toy ball. Squeeze your legs and knees inward. Tighten the pelvic floor and lower abdominal a as you do this. Remember to breathe through the exercise.

Repeat 40-80 times daily. May break up into mini work outs through the day.

EXTREMELY GOOD IF YOU CANNOT HOLD THE URGE TO USE THR RESTROOM!

Edited by: ~INDYGIRL at: 11/9/2013 (04:45)
Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


 Pounds lost: 235.0 
0
62.5
125
187.5
250
~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
10/10/13 11:02 A

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Being disabled changes the rules a bit. When I started out, I was merely lifting shampoo bottles in bed and lifting my legs while seated with my knee still bent downward. Then I was circling my foot, doing arm circles and getting up and down out of a chair. As I became stronger I made up my own exercises.


One of my mantras is: "That which I cannot do now is my aspiration, not my defeat."

If you are have trouble moving or haven’t exercised in awhile, it can be very daunting to take on new cardio moves. Most cardio moves involve the need to be on your feet, so I’m going to give you a few that don’t. This is part of the CAN DO SparkPeople attitude I would love to see people embrace.

As most of you know, I was totally bedridden at 460 pounds and have lost 250 pounds. I had to come up with some cardio moves that did not involve my legs because at that time, I couldn’t use them. Clever Cardio, let’s call it. That’s the cardio you come up with when you think out of the box or throw the box out completely. Remember everything is better with music.

Here are some exercises that worked for me. Always consult with your health-care provider before starting any new workout routine.

Punch Aerobics

I created these exercises to be done seated or standing.

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

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.

Dance!

Yes, with or without your legs! Simply put on your favorite music and strike a few poses. Get crazy and just let go and move. Add extra resistance with hand weights. I personally like the 80’s music!

Hula Hands and Hips
Get two Frisbee Flying Rings. Use one on each hand and make circles like you are spinning the hoops around your wrists.



Make figure eights with your hips on a stability ball. This is another one where you can really get creative with seated dance moves!

Resistance Bands and Hand Weights

Moving faster with these items will produce a sweat in a hurry and help you build muscle.

Sometimes I clean for my workout. It sounds silly, but with my abilities (NOT disabilities) it is well suited to give me personally a sweaty workout. That’s something I like to focus on now, my abilities- what I CAN do, rather than what is out of my reach.

When it comes to exercise, nothing is out of bounds, too silly or too little to help. Something is always better than nothing.


Exercise No Matter What Your Weight

I used to think I had to have a goal of running a 5K or working out for at least a half hour a day to get any benefits from exercise. I was dead wrong. Every little bit of moving we do adds up and studies have shown that even daily broken up exercise routines work to reduce health concerns. SparkGuy himself sets a modest goal of 10 minutes a day, which he usually surpasses. I followed his lead and although at first I wasn’t able to do a full 10 minutes, I broke it up into a few minutes a few times a day. Something happens after 10 minutes though, and I find myself reaching for that 11th minute, the 12th minute and more.

If you haven’t moved in awhile, start slowly and ask your doctor what exercises might be right for you, especially if you have chronic pain or a disability. I started my exercise routine with sessions of in-home physical therapy because I was bedridden at the time. Wherever you are at with your fitness level, accept it and find the best workout for YOU, not for your friend or favorite celebrity. Just moving at all for some people is a workout, while others might need more vigorous training. You need to find your personal fitness level and build on it. When looking for a workout routine, remember it needs to be something you will enjoy. Try different things until you find what suits your tastes. Here's what works for me:
1. Set modest goals. Don’t burn yourself out before you even get started. If you haven’t worked out in a year, starting with an hour long walk a day might not be practical and might burn you out or leave you injured. You might start with a 10-minute walk for a week, then go to 15 minutes the next week depending on your fitness level. My goals usually change each month. I’m very slow to progress, but I do progress. If I progress too quickly, I suffer from too much pain and start to dread working out. When that happens, I slowly find reasons not to exercise. The trick is to not let that happen in the first place. To avoid the problem, I make my goals as easy to reach as possible. I want to succeed, so I make them attainable. Making them impossible or too challenging would serve no purpose for me.
2. Music can be extremely motivating. My playlist is something I try not to listen to unless I’m working out. Why? It’s my reward for working out. I get to hear music I like when I exercise and I make sure the music is downright addictive to me so that I want to hear the next song. That way I will keep working out so I can listen to the music.

I get motivated to go to the gym by people I meet there. I’m very social most of the time. If you are like me, a gym might be a great place to make friends by taking a class or showing up at the same time each day/night. If you like exercising at home or alone, having an accountability buddy might work. My friend Tina and I call each other and brag on our exercise or good choices throughout the day. It keeps me motivated and wanting to make more good choices.
3. Workout clothing makes me feel motivated, too. I never thought I would say that, as I always considered myself inactive. When I dress in workout clothes, they make me feel like moving. The problem with being large is that finding cute workout clothes isn’t easy. Lately I’ve had a lot of fun shopping at Goodwill for my workout clothes, something I was never able to do before.
4. If you just aren’t the indoor exercise type, take it outside. Enjoy the scenery, no matter what season; there is something to do, even if it is just to march in place or shovel snow. Walk to the mailbox to get your mail if that’s all you can do or make a few trips up and down the driveway. Look into dog-walking programs at the local pound if you enjoy animals. Some nursing homes have buddy programs, too, or you might be able to befriend a senior and exercise at a slower pace together.
5. Make a dream list of activities you would like to do in your “fit life.” Using that dream list to motivate yourself to train for those activities might be another way to get excited about exercise. Personally, I would like to walk through a water park again and swim in the wave pool. I would also like to walk through Disney World and Epcot Center again and along the beach in Florida with my husband. To do this, I am strengthening my legs as much as I can via use of my walker and cane. I also do cardio on my arm bike, pushing the resistance as far as I can to get resistance training at the same time.


These are the ways that I stay on track when exercise seems tedious or too difficult. I hope these tips help you as well. Remember that before you start or change an exercise plan, you should discuss it with your doctor.




Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


 Pounds lost: 235.0 
0
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125
187.5
250
~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
9/22/13 5:38 A

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Chair exercises are great!

One that was very easy was to sit in a chair, have a resistance band.

Put the resistance band under both feet and hold it in both hands.

It should make a U shape.

Then pull up- this strengthens your arms, several muscles if you pull your whole arm up.

If you rest your elbow on your knee or the arm rest and gather up the band tighter, you can do an arm curl to strengthen your bicep.

This is done by simply lifting your forearm toward you while your fist is facing you. This could also be done with a soup can, shampoo bottle or weight. It depends on YOUR fitness level. I started in bed with a shampoo bottle.

Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


 Pounds lost: 235.0 
0
62.5
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187.5
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EMMABE1's Photo EMMABE1 Posts: 17,846
8/29/13 4:55 A

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And International Festivals!! emoticon See my web site!!

Edited by: EMMABE1 at: 8/29/2013 (15:29)
Everyone smiles in the same language.

www.chairexercisefun.com


~INDYGIRL's Photo ~INDYGIRL Posts: 16,014
8/28/13 10:51 P

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Emmabe1 is a chair exercise hero! She runs our sister team, theChair Exercise Team

Life is happening now, not 10 pounds from now.

235 lbs lost without surgery, crazy diets, diet products, or extreme exercise- so have hope!

Bethd101@comcast.net 317-964-3202 for texting

To join my team, go to Team ~Indygirl www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=50783


 Pounds lost: 235.0 
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CAROLJ35's Photo CAROLJ35 Posts: 16,714
8/24/13 7:21 P

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Just did my first chair exercises and all I did was search for "chair exercises" and Nicole appeared on a video.
Quite a workout for 11 minutes, but I am recuperating from surgery, so it was exhausting.
GOOD LUCK!!!


EST


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EMMABE1's Photo EMMABE1 Posts: 17,846
8/19/13 4:25 P

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If you click on the picture of Beth before and after - on the main team page you will get to the Youtube Chair Exercise Video Channel - the actual link for this is
www.youtube.com/user/ChairExerciseTe
am
?feature=mhee

We have a large number of videos there including some of the Sparkpeople ones!!

Other Chair Exercise resources can be found in
The Sparkpeople Limited Mobility Lifestyle Centre (link in the message below this)
The Chair Exercise Team - www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=32265

My own web site: chairexercisefun.com/


Everyone smiles in the same language.

www.chairexercisefun.com


SHEENADEE's Photo SHEENADEE Posts: 23,082
8/19/13 3:23 P

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You might also want to check out SP's Limited Mobility Lifestyle Center - in case you aren't aware of that. It has a lot of chair exercise links as well.

www.sparkpeople.com/resource/lifesty
le
_center_detail.asp?id=19


Merle
Ohio

"I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do."
Edward Everett Hale


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TRIANGLE-WOMAN's Photo TRIANGLE-WOMAN Posts: 4,076
8/19/13 7:06 A

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Hello!

I think there used to be a post that had links to chair excercises.

Can someone post the link here for me? I want to re-post the link on the Class Team for this week. There are a lot of new people looking for support and I'm directing them to some of the teams that I know are active and helpful. I know this site has a lot of great resources.

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