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Home Bound Exercise
Options
By Wayne L. Westcott |
Although it is undoubtedly less stimulating to perform all
of your physical activities indoors, it is no less effective
to do so. If you are essentially home bound, there are
plenty of exercises you can do to enhance your muscular
strength, joint flexibility and cardiovascular endurance.
My purpose in this month’s article is to present a sample
exercise program that provides relatively comprehensive
physical conditioning in a home setting. Let’s begin with
some seated exercises using light elastic bands that can be
purchased for relatively low cost at most sporting goods
stores. The first exercise strengthens your chest, front
shoulders and triceps (rear arm) muscles. Place the elastic
band behind your chair just below shoulder level and grasp
each end with your hands, elbows bent and parallel to the
floor. Push both hands forward until your arms are almost
straight, and return slowly to the starting position.
The second exercise strengthens you upper back, rear
shoulders and biceps (front arm) muscles. Place the elastic
band beneath your feet securely and grasp each end with your
hands, elbows straight. Pull both hands to your chest and
return slowly to the starting position.
The third exercise strengthens your hips, front thigh and
rear thigh muscles. Once again, place the elastic band
beneath your feet securely and grasp each end with a wrap
around grip. Beginning with your knees bent, push your legs
forward until they are almost straight, then return slowly
to the starting position.
To stretch your shoulders, simply reach your arms above your
head, clasp your hands and pull your shoulders up and to the
left. Pause for about 20 seconds in the stretched position,
then repeat, pulling your shoulders up and to the right for
a 20 second stretch.
To stretch your lower back and midsection muscles, place
your left hand on the right armrest and turn your torso to
the right. Hold the fully stretched position for about 20
seconds, then repeat, placing your right hand on the left
armrest and turning your torso to the left for a 20 second
stretch.
To stretch the typically tight rear thigh and hip muscles
lift your feet off the floor and straighten your legs while
simultaneously reaching your hands towards your feet. Pause
in the comfortably stretched position for twenty seconds.
For cardiovascular conditioning, my first recommendation is
a recumbent exercise cycle that supports your hips and back
while you pedal at the appropriate level for 10 to 30
minutes. If you do not have this type of cycle, a regular
exercise bike should work reasonably well. If you are unable
to use a standard cycle, you can purchase a portable
pedaling apparatus that can be placed in front of your chair
for a similar cycling experience.
If you have the strength and balance to stand, my second
suggestion for endurance exercise is simply rising from your
chair to a standing position, then sitting down again. Try
to do a set of 5 to 10 stands, then rest a minute before
performing a second set of 5 to 10 stands and so on for a
minimum of five minutes. For a more comprehensive
cardiovascular exercise session, consider alternating five
minutes of cycling with five minutes of chair stands. Work
your way up to a total time of 20 minutes, or even longer if
you can do so without difficulty or discomfort.
I suggest that you perform this time-efficient exercise
program at least three days a week, with a rest day between
each training session. You should experience beneficial
effects from these physical activities in as little as three
weeks, which is a pretty good return on your exercise
investment. |
About The Author
Wayne L. Westcott, Ph.D., is fitness research
director at the South Shore YMCA in Quincy, and author of 20
books on strength training.
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