Exercise To Lose Weight

Posts Tagged ‘Workout’

If you spend long hours in a wheelchair you know it can lead to uneasiness and be very uncomfortable, which is true for anyone who is disabled. Keeping the body moving as much as possible in your wheelchair should be a regular part of your daily fitness program. This should be a priority no matter what your disability. Doing regular wheelchair exercise will help you increase your strength, flexibility, improve your mobility, strengthen your heart and lungs, and help you control your weight.
When starting or ending any workout or exercise session, it’s important to take ten minutes to warm up, stretch a little but without hurting yourself and then cool down for about ten minutes. When you work out with weights you want to start slowly and gradually work up to more weight. Start with simple exercises as outlined below and then move on to some of the more difficult exercises.
Your upper body workout should include exercises that include both arms, the torso, neck, and the shoulders. However, depending on the nature of the disability, everyone’s situation is different so make sure to consult with your doctor. Let the doctor know what exercises you plan to do and get his/her okay and which of the exercises are best for you and which should be avoided
Now for your fitness workout there are two types of wheelchair exercise that you’ll want to use for your workout – and those are resistance training and strength training.
Resistance training: Resistance training uses large, stretchy rubber bands that are called resistance bands. Take the bands and wrap them securely around a stable object such as a door, or the arm of your wheelchair. Pull the bands towards you and then the other way away from you to give your muscles a good workout. Rubber bands can be used for pull-downs, shoulder rotations and arm and leg extensions.
Strength training: Strength training uses the lifting of ‘free weights’ or dumbbells. If you don’t have ‘free weights’ or dumbbells try to find some cans of food that fit nicely in your hands. Or you might be able to find something better. Whatever you choose have it weighed. You want to start with one or two pound weights and gradually work up. Do three sets of 12 repetitions for each exercise resting between each set.
You can use TV time to lift your weights if you aren’t motivated to set up a daily routine. Combine exercise with some of your favorite television shows.
Some of the benefits you’ll achieve through strength training include the ability to better perform daily activities such as pushing your wheelchair, holding or carrying items and transferring in and out of your wheelchair. Disabled people or wheelchair users often have what is called an inefficient ‘push’. You can easily work these muscles. By just spending a few minutes every day building up and strengthening your muscles you’ll find it much easier, regardless of your disability, to do many tasks that you have difficulty with now.
If you have difficulty applying the above exercises resistance training or strength training due to your disability or for some other reason or for an added benefit get a DVD that will help you keep fit while you sit and offer exercises from a sitting position.
Always maintain a positive attitude about your workout and while you’re working out. Try to get into a good regular wheelchair exercise and fitness program that you’ve designed for yourself regardless of your disability. If you can move something you can exercise.
Set realistic goals and reward yourself for working out. Don’t do anything you know you shouldn’t. Start slowly. Keep your eye on the end result. A simple but the best wheelchair exercise and fitness program can improve your overall health, boost your immune system, get blood flowing to the brain preventing brain diseases such as dementia and Alzheimer’s and increase mobility for you. And encourage others who are disabled to exercise along with you whenever you get together for an added boost.

Travel itineraries are often so crammed with planned activities that we forget to allot time for relaxation and exercise. When you combine busy schedules with decreased physical movement, lowered liquid intake, and strange sleeping quarters, your system reacts by becoming sluggish. The ultimate negative side effect is a holiday infused with lethargy.

Guess what! Exercise can easily be incorporated into your travel routine.Effective Planning

Be sure to plan physical activities such as walking tours, hiking, bicycling, swimming, or snorkeling.Easy Exercises

The tensing and relaxing of any muscle group increases blood flow to the area. Try the following exercises. Many can be performed while seated or standing in line – i.e., waiting in the airport, on long flights, or while sitting in a bathroom stall. Avoid germy hotel carpets and floors by performing reclining exercises on a bed or Yoga mat.Glutes:

Clench and relax the glute muscles. Repeat several times. This movement will sculpture a rounded, toned posterior.Abdominal Area:

1. Forcibly pull in your abs while you breathe out. Hold for a few seconds, then relax and repeat. You can do this exercise dozens of times daily.

2. Perform leg raises from a reclining position, keeping the small of your back pressed into the bed or mat. Repeat until your abs feel tired.

3. Tense and relax the muscles of the pelvic floor. This exercise tones the lower abs and the muscles that control the bladder and other nearby organs.Calves:

Flex calf muscles while keeping your heels on the floor and raising your toes, then do the same while keeping your toes on the floor and raising your heels.Arms, Shoulders, and Back:

1. Do pushups on the bed, or against a wall.

2. Concentrate on pulling your shoulder blades together while tensing the muscles, and then relax. Repeat often on long flights.

3. Packing a set of dumbbells is not practical when you are trying to keep your luggage light. You can set up an easy weight lifting routine with water-filled weights. An internet search for ‘water filled dumbbells’ will locate numerous online stores. A cheap alternative: save the empties when you buy bottled water and use them as weights instead. A bottle filled with one pint of water weighs approximately one pound. You won’t bulk up with such small weights, but fast repetitions will give you an aerobic workout.Overall Body Workouts

1. Avoid the elevator when possible and use the stairs.

2. Walking alone through strange streets can be intimidating (and even dangerous) in some areas. Instead, park outside a large shopping mall and do a brisk window-shopping tour.

3. Instead of watching TV from a sitting or reclining position, briskly walk in place, pumping your arms vigorously at the same time.Special Equipment

In addition to the water-filled dumbbells mentioned previously, consider packing one or more of the following. They won’t take much room in your suitcase or add a lot to your luggage weight.

1. Exercise resistance bands

2. Exercise fitness ball (with pump)

3. Hand grip exerciser

4. Compact non-slip Yoga mat

5. Pilates or Yoga book

6. Book of mat exercises

7. Mini stair stepper with resistance cordsUse your Imagination

This article has given you a few guidelines. With a bit of ingenuity and imagination you should be able to add to the ideas and produce an individualized system that works well for you. The big payoff will be increased energy while you travel and a brighter outlook when you return home.Important

On long flights, get up and walk around as often as possible. This will keep your circulatory system working efficiently and help to avoid deep vein thrombosis (DVT).

Do not attempt to introduce intense exercise during your vacation if you are out of shape to begin with. Check with your physician, physiotherapist, chiropractor, or other health care professional about a pre-holiday exercise routine. Ask specifically about the exercises in this article to ensure that they will not exacerbate any pre-existing problems or back injuries.

©Copyright Kathy Steinemann: This article is free to publish only if this copyright notice, the byline, and the author’s note below (with active links) are included.