If you can sit and be fit, you’re a winner.
You’re doing what YOU CAN DO to be fit.
Now take it from there - given the physical restrictions and circumstances - to a new senior health and fitness level. Call it being "upwardly mobile."
“Sit and be fit” is your call to action.
At the moment, your reason for lack of fitness may be
Or, you’re just out of shape - and may have been so for a long time…
It doesn’t really matter. No use looking back.
NOW is the time. You’ve got to start somewhere…
“Sit and be fit” could be your mantra for now. Actually, as an older adult you may want to start with some exercises while sitting down in the comfort of your home.
And it doesn’t matter how old you are now.
You are reading this page. It means that in your heart you know that you want to make changes.
Let me rephrase that -- What you really want is to
Whatever your reason, your expected benefit or outcome…
You can do it.
That is wonderful news.
Congratulations! You took the first step. You are interested in improving your health. You haven’t given up.
You haven’t given up!
So, if you are chair-bound and frail or overweight, you can greatly benefit from exercise. Instantly.
And let me assure you of this -- you don’t have to start training like mad to make up for lost time.
Become a “moderately active senior” to enjoy the huge benefits of the following recommendations.
Strength training, flexibility and range-of-motion exercises, balance, coordination and improved circulation, even cardio activities -- all these are possible and can lead to absolutely amazing results!
As I say on these pages again and again - you can have FUN getting your body in better condition. Get a little creative - it’s good for your Brain Health - and personalize your routine.
In case you’re temporarily or permanently wheelchair-bound, in addition to what you find here, there are programs available such as pool-therapy and arm-cycling or rowing. Special training machines for the wheelchair-bound are available.
Chair-yoga is another option for you to sit and be fit.
Floor exercises will provide you great benefits. So, lie down and be fit.
Please ask your doctor or physical therapist about these various types of exercises.
To build your strength, do sets of lifting weights. In the likely event that you don’t have dumbbells lying around the home, just use soup cans. They should be full and fit your hands :)
Do biceps and triceps exercises, overhead routines, shoulder shrugs, and other moves.
Find some inexpensive resistance bands or tubes - with handles - at a sporting goods or an online store like Amazon.
I have them, use them, love them.
The bands come with instructions for attaching them to a door or heavy furniture, or to your chair.
Then use these rubber bands to give your upper body muscles a good workout.
Exercises include pull-downs, rowing, arm extensions, shoulder rotations, biceps and triceps contractions, and many more.
As mentioned earlier, flexibility and range of motion are of particular importance and benefit to the young-at-heart seniors.
Practice mindful breathing. Don’t hold your breath during exercise.
Start extending your range of motion by slowly bending, twisting and stretching your upper body. Yes, your arms and neck, too.
Would you like to raise your heart rate to benefit your aerobic capacity? Just go to the page titled Chair Aerobics.
For instructions regarding specific exercises for you personally - including numbers of sets, repetitions, weight, and frequency, please Contact Me for FREE one-on-one information.
I’ll be delighted to help you begin a new healthy lifestyle. I am passionate about senior health. But you may have guessed that already.
From sit and be fit - to walk and be fitter - to wherever your fun activities might take you next (see Exercise for Seniors) -- your health and independence can only grow.
Wheelchair-bound athletes constantly amaze and truly inspire me. I am a long-distance runner, and I see them at many races.
These wonderful people don’t look for excuses. They may not walk, but they do what they can - and then some.
Come join them.
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