Sit Fit (General Fitness Tips)

Member Name: David J. Rogers

Product:	General Fitness Tips
Date:	21/04/02 (473 review reads)
Rating:

Advantages: Better mobility, Freedom, More strength

Disadvantages: ??

Disability and fitness.

No matter what your condition or ability it is important to remain as fit as you can. To remain fit you need to exercise, exercise is not always the iron pumping, all bulging, heavy sweating Arnie types we see in the films, and on the holiday beaches of America.

Fitness and exercise is especially important for those of us with disabilities, it helps keep our bodies working and allows for better, and faster, recovery from things such as surgery and set backs, things like colds, flu or other forms of illness. Just like anyone disabled people can, and often do, claim all sorts of reasons for not being fit, or even trying to get fit. Indeed it is probably easier for the disabled to claim this, we are, after all, less able and therefor find it harder to keep fit don’t we? The simple answer, in most cases, is no. I am sure most of you will have seen the huge range of fitness video tapes for sale, and among these you can find programs that are specifically made, and suited to, disabled people. Many good exercises can be done while seated and many more with little or no major mobility requirements. Of course, as with any program of fitness or diet, you should consult with your doctor before you begin, indeed they may even be able to arrange for you to join such a program at your nearest hospitals physiotherapy department. In fact it is probably more important for the disabled to have a controlled exercise plan.

I began my exercising, following the injury to my spine, while still in hospital recovering from my first ever operation. Many of the exercises I was asked to do seemed stupid at the time. Raising my arms as far as I could just five times each side, or lifting my legs for 10 seconds a couple of times, plus other very simple, very minor, movements which, over a short period of time began to get easier to do. By the time I was able to get out of bed, around 16 weeks later, I was feeling quite strong, not at all w
eak as I had been told I may. I was in a wheelchair at that time but found myself able to use it quite freely and on my own, this was due to exercise, plain and simple. I will list a few of the exercises I still do every day, at least three times a day, and hope this will show you how easy exercise, and thereby fitness can be.

Standing:
Feet together arms stretched out to each side not raised just straight out. Rotate you arms 10 times in a forward motion, and repeat in a backward motion.

Feet apart and hands on hips. Turn your upper body, from the waist, to the left, as far as you comfortably can 10 times and repeat to the right.

Feet together with hands down by your side. Bend forwards, again only as far as is comfortable, and stand again, do this 10 times, repeat this but leaning back.

Standing straight turn you head as far to the left as you can, do not stretch it, and as you slowly turn it to the front again nod your head up and down, like a nodding dog, do this 10 times to each side.

Seated:
Sitting up straight, feet flat on the floor stand up slowly and then sit again, remember each time to do this slowly and controlled.

Holding on to the chair with your left hand turn your upper body to the right, do this just 5 times. Repeat this by holding on with your fight hand and turning to the left.

Still sitting straight up raise your feet and legs, only as far as if comfortable, straight out in front of you. After this exercise shake your legs freely so as to relax them again.

Lift each leg in turn and this time rotate your foot 5 times, again shaking it to relax after the exercise.

Lifting each leg again this time simply pull your feet towards your body and then point them away from it, again 5 time each way.

If you are mobile, in as much as you can walk a little, then find some steps, or stairs.

Step up on to the first step by placing one foot on the step an
d then bring the second to join it, do the same back down. Do this 5 times.

The above exercises are the start to every session and are the least you should do but if you feel any added pain, or are going through a bad time then leave them. The idea of any exercise is to help you not hurt you. The saying “no pain no gain” is not true and should not be considered a rule when doing any form of exercise. If you are experiencing pain then it is a fair bet the exercise is either being done wrong or you should not be doing it at all. It is from these very basic, simple, exercises that you can build a program for yourself. Over a period of time you could find yourself even managing some sit ups, walking, even press ups but the key word here is “time” Never rush and never force yourself, give your body the time it needs to adjust to the new demands you are placing on it.

As you build your strength you will find yourself able to attempt slightly more energetic exercises, like running on the spot, or using a training bicycle. These bigger exercises will start to form a cardiovascular program, don’t let the term worry you though, all it means is that you exercise so that your heart beats faster than it does at rest. This need not be by much to be beneficial. Again the best pace to obtain coaching, or a program is at your physiotherapy department but more and more commercial gyms are now becoming aware of the demand for the lighter programs, both for the disabled and the elderly. You can find any gyms in your area in the yellow pages and a telephone call could be all you need to arrange a free session to see if it is right for you or you it. A good gym owner will be aware of the needs of each type of person and should be able to plan a good set of exercises to suit your demands. It pays to check out the qualifications of training instructors, just to make sure you are in the hands of someone that knows how to help. Always remember
that you are exercising to your limits and not trying to compete with anyone else, if you can do this you may be surprised at just how much fun can be had while doing yourself some good.

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