Elderly Workout

Most of us that are older in years aren't too excited about the idea of bouncing around a gym. Don't worry. Many experts believe the benefits of an aerobic workout can be obtained without going crazy in the gym.

For people with pain in the joints and bones, chair workouts are a great solution. A chair aerobics session can include stretching, punches and kicks, and often includes the use of workout bands and weights to improve strength. Resistance training can be added as the workouts get more intense.

Far from being a lazy man's solution, working out while sitting down can have enormous benefits. There are chair workouts designed for nearly everyone – including inconspicuous workouts for those in offices who don’t want to attract a lot of attention. Generally, a chair aerobics workout begines with ten minutes of stretching and warming up, then moves to an aerobics phase that often includes punching the air and doing scissor kicks in a chair before moving into a series of weight lifting and finally into a cool down phase.

The host of “Sit and Be Fit”, Mary Ann Wilson's show airs on PBS stations across nationally. She says, “Our purpose is to keep people functionally fit as long as possible.” To help do this, Wilson leads 30 minute and 1 hour aerobics workout programs aimed at those who may be mobility impaired. She focuses her workouts on movements that support and strengthen muscles that are used for everyday functional movements, including posture control, stretches for flexibility and light weight lifting to improve and maintain strength in muscles and joints.

Wilson attributes the populatry of her show, which has been running since 1987 to the fact that her workouts are low impact and inexpensive. There’s no expensive equipment required – soup cans or filled cups work just fine as weights. Couch potatoes don’t need to leave the house, and seniors don’t have to worry about losing their balance and falling.

It is a good idea to try some simple stretching and punching exercises. Sitting in a stable, comfortable chair, pump your arms in the air overhead five times each, then five times together. Next, punch across your body, with each arm to the count of twenty. Get your lower body into the action with some toe-tapping and heel lifts, then add in two to three minutes of seated ‘jogging’. Lift your feet and bicycle in your chair. Altogether, the workout takes around 10 minutes. Do it several times a day and you’ll be hitting the recommended 30 minutes of activity without ever getting off your butt.

People with arthritis and other joint or pain problems or people with limited mobility are ideal candidates for chair aerobics. Motions as easy as neck rolls can be good for your heart, say one fitness instructor. For those who want a tougher workout, there’s an office chair workout that includes pushing and pulling yourself to and from the desk and doing leg lifts while seated in your chair.

There are many bnefits to this type of exercise. Better heart function, increased circulation, lower blood pressure, and heightened alertness, according to experts. Exercise doesn’t have to mean going out and jogging or killing yourself at the gym. The whole idea is to get your body moving and your heart pumping – and chair aerobics does that as well as other exercises. It’s a great solution if you can’t leave your desk or if you work at home and can’t get to the gym. It’s also an excellent solution for older Americans who are not as mobile as they once were, but who can benefit from regular exercise.

These tips for seniors who exercise are offered by Teresa Reyman, who teaches a class in chair aerobics at a Maryland senior center.

Posture is important, whether you’re sitting or standing. Proper posture helps prevent osteoporosis by keeping muscles and joints strong enough to support the bones.

Exercise with others. It’s more fun, so you’re more likely to keep doing it, and the social benefits are important for senior citizens.

Incorporate exercise into your lifestlye. Find an activity that you like and keep at it. It’s the best thing you can do to improve your health and the quality of your life.