Exercise
One question I am constantly asked is..
"What sort of exercise did you do to help you lose weight?"
Scroll down for exercise ideas
and an example of a simple 30 minutes a day exercise routine that I do
IMPORTANT - PLEASE READ THIS FIRST
The information provided on this website should not be construed as personal medical advice or instruction. No action should be taken based solely on the contents of this site. Readers should consult appropriate health professionals on any matter relating to their health and well being and ESPECIALLY BEFORE MAKING ANY CHANGES TO THEIR DIET OR BEFORE ATTEMPTING ANY NEW EXERCISE REGIME.The information and opinions provided here are solely personal opinions and readers who fail to consult appropriate health authorities assume the risk of any injuries. This website is not responsible for errors or omissions. Every person is different. Please remember that any exercise can have an element of risk if it is not done under supervision and may not be appropriate for you. ALWAYS Consult your doctor before making any lifestyle changes - particularly changes to your diet and before attempting any different or new type of exercise. This is even more important if you have any medical conditions that limit your ability to be physically active. And if any exercise you do, causes you pain - stop immediately and consult with your doctor or specialist.
The information provided on this website should not be construed as personal medical advice or instruction. No action should be taken based solely on the contents of this site. Readers should consult appropriate health professionals on any matter relating to their health and well being and ESPECIALLY BEFORE MAKING ANY CHANGES TO THEIR DIET OR BEFORE ATTEMPTING ANY NEW EXERCISE REGIME.The information and opinions provided here are solely personal opinions and readers who fail to consult appropriate health authorities assume the risk of any injuries. This website is not responsible for errors or omissions. Every person is different. Please remember that any exercise can have an element of risk if it is not done under supervision and may not be appropriate for you. ALWAYS Consult your doctor before making any lifestyle changes - particularly changes to your diet and before attempting any different or new type of exercise. This is even more important if you have any medical conditions that limit your ability to be physically active. And if any exercise you do, causes you pain - stop immediately and consult with your doctor or specialist.
How I started to exercise - it was a slow start
With regard to exercise, I had to be very careful. I have some chronic medical conditions that make exercise very painful for me. Then one day someone suggested I try exercising in a swimming pool. And YES! I found that I could do so many exercises underwater with no strain or pain. I started by watching Youtube videos which demonstrated easy and gentle moves that I could do underwater and eventually put together a routine of them that lasted about an hour. I tried to do these a couple of times a week. But I was very careful and did not push it. I wanted to be sensible and build up slowly and find the things I COULD do.
Working out in a swimming pool
If you click the link below (in brown) you will be taken to a Youtube playlist of many different moves and exercises that can be done underwater. I used to watch these until I knew them well and then started to put them into practice. I saw the difference in my body very quickly. They may seem very simple and perhaps not very challenging but I have disabilities and cannot work out like many people can. But you can build up your reps and they really do work. Sometimes 'simple' can be very effective.
click HERE to view playlist
of simple exercises you can do underwater
The video below is an advertisement for Water Gym. But the reason I am including it here is to show you how you can exercise underwater using a floatation belt. I was inspired by this video and bought one of these belts and as you can see, you can then work out in the deep end of the pool and do exercises like underwater running, kick boxing and much more. And you don't even get your hair wet. What's not to love? I use my floatation belt in the pool and do many of the exercises shown in the clip below. You can buy floatation belts from sporting stores or online or ebay.
Never underestimate the 'pool noodle'
One of the tools I use in the water is a 'pool noodle'. These are SO cheap, you can grab one for just a couple of dollars but there are just so many exercises you can do with it in the water. I chose to do exercises on my own with a pool noodle - but you can exercise with a friend in the pool or in a group situation using the noodles. There are so many videos on YT about how you can exercise with a noodle. Just do a search and you will find lots to inspire you.
click here for an example
click here for another example - where you can exercise with friends or a partner
a very simple bicycle move using a noodle
the video below is the one that got me interested in Pool Noodle Work-outs. I LOVE using them.
click here for an example
click here for another example - where you can exercise with friends or a partner
a very simple bicycle move using a noodle
the video below is the one that got me interested in Pool Noodle Work-outs. I LOVE using them.
Short and fun 'warm up' exercises
When I want to do a 'warm up' before attempting other exercises, I like to get a bit groovy. Below are 2 videos that are fun and simple. One is only 5 minutes and the other is about 10 minutes. I LOVE exercise leaders who are obviously passionate about what they do and like to have fun. So these two always bring a smile. They don't take long to do, but if you are able to exercise more than I can, you can really put more intensity into the moves. If you cannot follow the moves, you can always freestyle it and dance around your lounge room or kitchen. :-) And for those of you who are able to do more lengthy exercising - these instructors have many other work out videos on YT that are longer in duration. Or if this is just not your style, then look around till you find something that you really enjoy. It may take a while, but if you are sensible about exercise, you can try various warm up videos till you find the one you like and suits your fitness level.
Problem area exercises
One of the areas I needed to tone up as I lost weight was my upper arm area. Below is one simple exercise you can do with light dumbells.
The BIG problem area - yep, you guessed it - the abdominal area!
Due to a neck injury, I just cannot do 'crunches'. If ever I do some sit ups, I only do a few and I use a neck cradle ab machine so that I do not strain my neck. I found on Youtube, a couple of videos that show exercises you can do in the standing position that still work your abs without putting strain on neck and shoulders. Again, these are people who so obviously enjoy their fitness regime and are passionate about it. I love that!
When not in the pool - I try and do 30 minutes of simple exercise a day (or 4-5 times a week). Yes - that's all! It does not seem much but it helps me move my body within the limits of my own abilities. For those of you with no medical issues who can safely do more exercise, GO for it! But check with your doctor first.
July 2012
You have to plan a work out/exercise plan according to your own abilities and your own health issues. Please consult your doctor for guidance. For me, exercise is often very difficult. Working out underwater is the best and easiest regime for me - but I do try and do 'other' exercises on land. Below is a typical 30 minute routine for me.
Oh and to help me get pumped, I ALWAYS have loud boppy music on when I exercise. Music really helps me to move and put in the best effort I can.
It is also very important to exercise with supervision and guidance wherever possible. Sadly for me, due to my rural location, that is not possible. I only use low weight dumb-bells as my muscle strength is compromised by a medical condition. Yet I still do get results.
Oh and to help me get pumped, I ALWAYS have loud boppy music on when I exercise. Music really helps me to move and put in the best effort I can.
It is also very important to exercise with supervision and guidance wherever possible. Sadly for me, due to my rural location, that is not possible. I only use low weight dumb-bells as my muscle strength is compromised by a medical condition. Yet I still do get results.
An example of a 30 minute routine of exercise that I do
I try to do these about 4-5 times a week
warm up routine (see video-usually the 10 min one by Eugene)
Eliptical trainer
Standing ab exercises - see videos above
Standing tricep kick backs - see videos above
sit up (crunches) using ab cradle to support my neck
Leg raises using ab cradle (outer and inner)
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10 minutes
300 - 500 steps (takes about 4 minutes)
1-3 reps of 15 of each (takes about 6 minutes)
1-3 reps of 15 (takes about 4 mins)
3 reps of 15 (takes about 3 mins)
3 reps of 15 each one (takes about 3 mins)
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So as you can see - my exercise routine is simple and takes approx 30 minutes only. If you want to know what I mean by 'ab cradle', 'eliptical trainer' and to see the dumb-bells, you can see them here on the tab at the top called 'weight loss toolbox' . Remember ALWAYS work within your own limit. And see your doctor before starting any new exercise!
PILATES
I also did some sessions of Pilates with an instructor and found this very useful, especially when I got to my goal weight. It made me think about how I move and I really feel it helped my posture and my core strength. It is very easy to find a Pilates group these days, so maybe keep it in mind :-)