With all the Crossfit, insanity bootcamps, and other extreme exercising we’re exposed to, it’s no wonder so many people think that you have to burn yourself out to get an effective workout each day. The reality is that a great workout can come in many forms and you don’t already need to be in shape to get started. That’s what you’re starting an exercise program for, right?Whether you’re at a beginner level of fitness, or you’re already in your groove, finding exercisesthat can be done anywhere, with little equipment, can be the difference between talking about getting exercise and actually doing it.
At CHRIAS our goal is to help our patients learn healthy habits that help them keep the weight off long after successful bariatric surgery and the initial weight loss process. At 6pm on February 18th at Christiana Hospital, we will be hosting a free bariatric surgery support group called “Yes, You Really Can Work Out in a Chair.” Until you have a chance to meet with our expert, we offer a few ideas for sneaking in a little fitness at work, at home, or even at the movies (if you’re sneaky). Before trying any of these exercises, please get approval from your doctor that you are well enough to exercise.
- Instead of sitting on the chair, place your hands at the edge of the seat (where your knees would typically be) and assume a sitting position so that your back is lightly touching the front of the chair and your arms are supporting your weight. Hold 20-30 seconds or for as long as you safely can. Repeat.
- For advanced toning, bend your arms slightly so that they come to a 90-degree angle. Push yourself up and do a full set of 10. Repeat twice.
Chair Exercises that Tone Your Glutes and Thighs
- Face a chair, lean forward, and place your hands on the seat. With one leg firmly planted on the ground, raise your other leg straight back. Keep your foot flexed so that your back and leg form a straight line. Lower your leg to the ground and repeat this move 12 times on each leg. Repeat twice.
- Standing behind the chair, place your hands on the back of the chair for balance. Face forward and slightly lift one of your legs behind you a few inches. Lower your leg and repeat 12 times on each leg. Repeat twice.
Tone Your Core with a Seated Exercises
Strong abdominal muscles are important for supporting your stomach and back during everyday activities. Building and maintaining muscles is an essential part of weight loss after having surgery at our Delaware weight loss surgery center.
- Sitting upright in a chair, tuck in your abdominals and keep your back straight. Slowly lift your knee up and hold for 3 seconds. Repeat 12-15 times. Switch legs and repeat.
- For more advanced work, place your hands behind your ears and twist your opposite elbow towards the knee you are lifting. Alternate legs.
Getting enough exercise is an important part of your weight loss strategy at CHRIAS. Learning how to sneak toning exercises into a busy day can make the difference when you feel like you do not have enough time to hit the gym. To learn from our expert, attend our free support group February 18th at 6pm in the John Ammon Educational Center at CHRIAS Hospital. If you have not yet had bariatric surgery and you are interested in learning more about the benefits of weight loss surgery in our Delaware Center, please attend one of our free weight loss surgery seminarsor contact us at 302-892-9900.