Once again we are having our weekly visit at the coffee shop. Everyone seems to be feeling a little better. We have to admit it just may be due to the fact we are trying to watch what we eat and to exercise at least three times a week. Most of us have been diligent in this new pursuit. Some of the group admits at first they were doing some sort of physical exercise so we would not have to report to Uncle Bud that we did not take his advice.
It did not surprise any of us when he had yet more information for us today. Shortly after he said good morning he jumped right into his spill for the week.
If you have a chair you are ready for a total-body workout. With a little practice you can do a few simple things to get exercise while sitting. This is great because the routine can be done just about anywhere you are seating.
Seated Jumping Jacks
By doing modified jumping jack you can get a little cardio workout without putting impact on your joints. Just sit on the edge of your chair, open and close your arms and legs. Move your limbs in and out as fast as you can. You may need to start slowly and work up to 3 sets of 20 reps.
According to the Yale School of Medicine Medical Group strong abdominal muscles make you look better in clothes and help stabilize your torso, which may reduce aches and pains in your lower back and hips. Abs twisters are done by sitting tall on the edge of your chair and crossing your arms over your chest. Inhale and flex your abdominal muscles lightly. Do not relax your stomach muscles, slowly exhale, squeezing your abs in tighter and turning your upper body to the right. Inhale and twist back to center. Then repeat to the left. Work up to 3 sets of 20 alternating reps.
Seated Leg Extensions
You can strengthen your thigh and hip muscles by extending your legs. Simply sit on the edge of your chair keeping your arms by your sides. First extend the left leg straight out and flex your foot as far as you can. Lift the leg without rounding your back. Be sure to keep the foot flexed as this engages the muscles in the shin and ankle. Now do the same with the right leg. Your goal should be to become able to do 3 sets of 10 reps with each leg.
Seated press-ups are achieved by engaging your shoulder and triceps muscles with a joint-friendly move. Once again this exercise is done by sitting on the edge of your chair with your arms by your sides. Place your palms over the edge of your seat. Press down with your arms as if you were going to try to lift your body off the chair. Hold for three counts and release. You may have to start with less but work up to 3 sets of 10 reps.
These exercises will give you results if done 3 or 4 days a week. However, it will do no harm to the body if done daily.