If exercising is hard for you...here's a suggestion

The thought of exercising when you are in pain or overweight is sometimes the worst thought you can have.  

No matter what your thoughts are about exercising there is a way around them.  Here is an idea that will keep your pain down and get your heart rate up.  Once you do this for a while you will be ready to tackle other types of exercise.

Chair aerobics!

First:  Find your favorite music with a fast beat.  This could be anything.  Try to get at least 20 minutes of this music.

Grab a chair:  Preferably one without arms but any chair will do.

Turn on the music and get going.  

• Wave your arms in the air.
• Imagine holding a bar (like those for weight lifting) and press your arms up and down quickly.  
• Arms to your sides, elbows bent at a 90 degree angle and bring forward and back quickly.  (Do not take your elbows or arms past your shoulders when coming back so you do not pull any muscles).
• Arms out to your side, elbows bent at a 90 degree angle and push up to the ceiling and back down to your starting position.
• Arms straight out to your sides and bring them forward to clap your hands and back out to your sides.  (Again don't let your arms go back any further than your shoulders.)
• Same starting position but now bring your arms up and clap over your head and back to the starting position.
• Punch forward: Alternating arms

Now for the legs:

• Alternate kicking each foot up.  Lift your foot up to be even with your knee (or as high as you can comfortably do)
• Toe taps out to the side.  Alternate the right and left leg.
• Knee lifts.  Alternating your knees bring one at a time up to your chest.

The truth is you just need to get going so your heart rate comes up.  Do what is fun.  Here is a video that can give you a workout.  This video is geared towards Seniors BUT even if you are younger there is a reason you cannot do the "traditional" aerobic exercise so start out with this.  Make this your workout!!!  To view the video click HERE.

Remember if it hurts it's okay.  If it causes pain don't do it...you can always "alter" the exercise to YOUR body and abilities!!

Please consult your physician before starting any exercise program.

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Exercises without equipment or a gym

How to exercise without spending money

Whether it is because you cannot afford the fancy gym, whether in your home or the gym membership, time, or just not comfortable with going to a gym you can still exercise.

Here are some at home exercise tips that you can do everyday.

1. Walking: You can always walk if the weather is nice.  We've talked about taking the dog out for a walk or walking with a friend or spouse.  If the weather isn't nice enough to go outside when you are walking around the house walk inside.  Stand in place and walk bringing your knees up.
2. Jogging in place:  If walking in place doesn't do it for you...try jogging.  Turn on the news, sports, music or whatever you like and jog at home.
3. Walking and jogging to boring?  Turn up the music and DANCE.  Dance like no one is watching.  Shake it and dance like you did when you were a kid.
4. Jumping Jacks:  We loved these as a kid so why stop now.  This is great cardio exercise, gets the blood pumping and it will bring back memories.
5. Lunges:  Long strides in the living room is a great way to shape up your lower body.
6. Squats:  Turn the music up and squat yourself to a healthier you!!
7. Crunches:  I prefer crunches vs. full sit ups because crunches are easier on your back.  
8. Push ups:  Whether you are a beginner, moderate or more advanced push ups are a great exercise for your upper body.
9. Step ups are a great way to build leg strength.
10. Stair climbing:  If you are fortunate enough to have stairs at home...climb, climb, climb!  Start with walking and work your way up to jogging.  

Now you have it.  Simple exercises that you can do in the privacy of your own home without spending money on costly equipment.

Find what you like to do....and JUST DO IT!  (Thanks again Nike for this)

Anyone have any other at home exercises you would like to share?

Please check with your doctor before starting any exercise program.

Like Premier Back Rehabilitation Center on Facebook or visit their website  (map it)