Simple Chair Exercises To Reduce Belly Fat And Strengthen Core Muscles

The Windmill:

To perform "The Windmill," start with one arm out to the side while the opposite arm crosses over toward the opposite leg.

Then, with a windmill sweeping motion of the arm, change to the other arm and reach for the opposite leg.

This will engage the abdominal oblique muscles. Your goal will be to increase the number of times you can perform this activity.

Try challenging yourself by performing this exercise for the entire length of one of your favorite songs.

To make it even more challenging, try adding hand and/or ankle weights. But try and limit the added weight to no more than 1-2 pounds to avoid injury.

The Trucker:

To perform "The Trucker," start by bringing your right elbow to your right knee, and crunch your core muscles on your right side.

Then, switch sides and bring your left elbow to your left knee, and crunch your core muscles on your left side.

See how many times you can perform this activity, and then build on it as you progress. This will help reduce your "love handles."  As with the windmill, you can challenge yourself by performing this routine for the entire length of your favorite song.

Also, for an additional challenge, you can add hand and/or ankle weights. Remember, as with the windmill, limit the added weight to no more than 1-2 pounds to avoid injury.

With both of these exercises, see how far you can progress. Your goal will be to increase the number of times you can perform these activities.

Beth Patterson PT, CYT

Suspend the Idea of Weight Loss When First Beginning an Exercise Program

When you are overweight and have not exercised in a long time, focusing on weight loss as the primary goal can cause a lot of pressure and guilt. Changing your lifestyle is not a quick fix. By focusing on goals that are achievable in a short amount of time can inspire and encourage you to keep going, and progress to long term success. Let me share with you the story of Debbie C.

    Debbie took almost two years to reach the goal of losing 164 pounds. When I first started working with her, her goal was to be able to walk across the room without a walker and shortness of breath. Then, she progressed to a goal of being able to get up and out of a chair without using her hands to help. Later, she progressed to walking in a grocery store for 15 minutes while pushing a cart instead of riding in a electric grocery cart. Eventually, she progressed to walking "3 Miles" on a track!

      By focusing on "achievable, short term goals", and by celebrating them, it makes it easier to set additional goals to keep you going. I've had other clients set a goal of being able to walk up the three steps into their house without getting short of breath; or being able to walk up stairs without having to turn sideways.

    Whatever your goal is, focus on the activity. As you become more active, the weight will come off. As you get stronger, you start developing muscles; which burn "more calories." You also become more active during your daily routine which burns "even more calories." Set achievable, functional goals; celebrate victories, and with persistence; your weight loss goals "will" be achievable.

    A great place to start an exercise program is with the "Getting Back Into Life", exercise DVD. Complete with a 30 minute bed exercise routine, a 30 minute chair exercise routine, and a gentle 30 minute standing routine; this "at home" exercise program can be an achievable way to begin your exercise program.

    Begin with "one" 30 minute routine "3 times a week." Then, set the goal of performing a 30 minute routine "5 times a week." Eventually, you can progress to a group fitness program with confidence.

    In a previous, 90 day, "Obegone Challenge," the average gain in functionality was 50%. Participants were stating that they were able to do more around the house without fatigue; they could shop for longer periods of time; and they could navigate their house without stopping for rest.

    One participant stated that her goal was to finish a 30 minute exercise routine, and the "Getting Back Into Life" DVD allowed her to meet that goal, and celebrate her victory.

    "Begin your fitness journey today. Your life is worth the challenge."

Beth Patterson  PT, CYT
www.patterson-pt.com 

Fibromyalgia and Exercise: Should I or Should I Not?

    Understanding Fibromyalgia and recognizing its symptoms are the key of knowing how and why to exercise. "Fibromyalgia" is a chronic pain syndrome; characterized mostly by widespread musculoskeletal pain, and fatigue and tender points in the joints, muscles, tendons, and other soft tissues.

    However, Fibromyalgia is not caused by inflammation. Therefore, treatments such as anti-inflammatory medications and "icing" of the joints are not typically effective in treating the pain. Fibromyalgia is more "neurological" in nature. Overactive nerve cells in the brain and spinal cord, cause changes in the brain's chemicals that relate to pain. The overactive neurotransmitters going to the muscles induce a buildup of lactic and uric in the muscles and cause "trigger points," or a "sensitivity to touch." That is why "low dose" anti-depressants are more effective for treating the pain by calming the nervous system. An over active nervous system can also cause side effects such as difficulty sleeping, morning stiffness, headaches, reduced memory or what has been called 'Fibro Fog,' anxiety, or even numbness and tingling.

    Research reports that exercise is one of the most effective interventions for long term management of Fibromyalgia. However, that is much easier to say than actually do. I won't be remiss; after working with patients with Fibromyalgia for more than 10 years, I can tell you that the first few weeks you start to exercise are rough. The increased blood and nerve flow to the muscles move around the built up toxins in the muscles; causing some increased pain in the first couple of weeks.

    But I can also say, through my experience, that if the exercise continues, the rewards are definitely worth the effort. The benefits are: reduced daytime fatigue, reduced pain, reduced anxiety, and improved ability to do more during the day. Studies show that after 12 weeks of an exericise program had lasting effects of up to 24 weeks; and a 6 month exercise program can have lasting effects of up to 24 months. So with a little bit of hard work and persistence, the rewards help you "get back into life."

    Now, what is the best way to begine to exericse? Low load stretching, low load aerobics, and relaxation programs are the best options for individuals with Fibromyalgia. Low load stretching and relaxation can be done effectively with beginners to intermediate Yoga. You can look for local Yoga classes at a gym or go to Yogajournal.com for online options. One of my personal favorites is a DVD called "Am and Pm Yoga." This takes you through 20 minutes in the morning and 20 minutes at night.

    Low load aerobics can be performed in a variety of ways: water aerobics, chair aerobics, or low impact aerobics methods....such as walking. The American Heart Association recommends 30 minutes of moderate intensity, physical activity, 5 days a week. "Moderate Intensity" means that your breathing increases, but you are still able to carry on a conversation. Obegone Fitness' "Getting Back Into Life" DVD is an excellent option for low load, aerobic exercise. If you want to lose weight with the exercises, then a toning or strengthening component is a good thing to add to the routine; because muscles burn more calories than fat.

    Some of my favorite quotes from individuals with chronic pain are: "Learn how to create a life beyond the pain," or "Find the good things withing a painful life." Although exercise is not a cure, I have seet it give hope and a sense of accomplishment.

    I know it can be difficult; but take that first step and be committed. It is worth the climb! Believe in yourself! You can do it!

Beth Patterson (P.T.)

www.patterson-pt.com

Important Tips for Exercising with a Larger Body Type

If you are overweight - Exercises can be challenging!

Obegone Fitness shares exercise tips for a larger body type.

"I have been a physical therapist for about 20 years, and worked primarily with individuals with obesity problems for about 10 years. When someone has excess weight, it can cause issues such as joint pain, limited range of motion, fatigue, and shortness of breath; which makes exercise more challenging. Therefore, an exercise program that takes this into consideration will be more effective by limiting stress to the body, while providing the right movements to help burn fat, build muscle, and ultimately shed the pounds." - Beth Patterson (P.T.)

The following principles can help when beginning an exercise program to lose weight:

1. Muscles burn more calories than fat.

• Most people think of using aerobic conditioning to get the heart rate up to burn calories. Although, this is true, one must also incorporate strength training into their programs as well. Muscles weigh more than fat, so when beginning an exercise program, you may not lose weight at first; but you will lose inches. Since your muscles burn more calories, your overall metabolism will increase; allowing for more lasting weight loss results in the long term.
• The "American Heart Association" recommends 150 minutes a week  of moderate activity in order to improve overall health. This is about 30 minutes of exercise 5 days a week. For best results, the 30 minutes should combine strength training and elevating your heart rate. As you get conditioned, you can increase the time spend exercising to more than 150 minutes a week for even faster results.

2. Low impact exercises reduce the stress on joints in the knees and back.

• Exercising in a pool is the best way to reduce the weight bearing stress on your joints. The buoyancy of the water can reduce the weight on your joints as much as 80% when standing in "shoulder height" water. Also, exercising in an upright position in the pool, as opposed to swimming horizontally, can reduce your heart rate by 12-15 beats per minute; reducing the risk of getting short of breath.
• If you do not have access or desire to workout in a pool, then chair or bed exercises are the next best way to reduce weight bearing compression on the knees and spine. There are many bed or chair exercises that can strengthen and condition aerobically to allow for a total body workout. Most fitness gyms will offer a chair exercise class for senior individuals. And there are also aerobic, chair workout videos on the market. Hand weights or ankle weights can add to the strengthening component of your workout in a chair or bed.
• Recumbent bikes are good to provide support to the spine, while also allowing for not much weight bearing stress to the knees. However, most recumbent bikes only allow for weights up to 300 pounds. An elliptical machine also has less compression forces to the knee and spine. If you are large in the middle section of your body, exercising the legs only on an elliptical machine tends to be more comfortable. But remember, these machines are more aerobic in nature and do not provide much in the way of strengthening. Therefore, adding strength training "in addition" to the use of these machines, is recommended.
• If you like to walk, then look for a local school with a track that has rubber tracking to allow for reduced stress on the knees and spine.

3. Adopt a positive mental attitude.

• Work at your own pace. If you need a break - take it! If you cannot keep up with the instructor, then work at your own pace and just keep moving. Eventually, you will improve.
• Getting an accountability partner, even if only by phone or internet, is always a good way to be consistent.
• Set weekly goals and reward yourself for meeting those goals.
• It can make exercise fun when you add music.
• If you have a bad week, do not feel bad about it. Focus on what you can do today.

4. If it causes pain - do not do it!

• The rule of "no pain, no gain," does not apply to a personal workout program. Pain is one of the ways your body tells you that something is not good for it.
• However, if your doctor has cleared you to exercise, then continue to exercise by modifying the exercises so that they don't hurt. For example, if it hurts your back to raise your knee up "past" your waist; then just raise your knee and stop "at the waist" so it does not cause pain.
• Remember to drink plenty of water to reduce soreness with a new workout program.

"I have learned a lot from my patients over the years. Through this experience, I have created my first exercise DVD, "Getting Back Into Life." This exercise DVD alternates between the muscle groups: working on upper body, lower body, and core; to allow for toning. It also keeps the heart rate elevated. This exercise DVD is a great place to begin for someone who is struggling with weight, joint pain. or has mobility problems. It starts with a bed exercise routine, then progresses to a chair exercise routine, and then to a standing routine. The bed and chair routines are designed to provide exercises for weight loss without adding weight bearing stress on the knees or back. These routines have two levels of intensity and feature 'Goldie Eacholes' performing the routines with me; demonstrating the exercises as a person with a larger body type." - Beth Patterson (P.T.)

Golden Eacholes states, "My doctor told me to exercise because I had Fibromyalgia, obesity, and degenerative disc disease in my back. I purchased my different exercise videos, but quickly became depressed because I was not able to do the routines. I am thankful for the "Obegone" videos because they allowed me to exercise three times a week and even break a sweat with no strain on my joints or muscles. I have lost 42 pounds in four months with "Obegone Fitness."" - Golden Eacholes

"Whatever you do, do not give up. Find out what works for you and keep at it. Increasing your physical activity level will not only help you to lose weight, but it will help in reducing aches and pains while giving you more energy and improved overall health." - Beth Patterson (P.T.)