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    Simple Exercises To Encourage Weight Loss GHPI1401 08 16

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    truevalue976
    This document provides information and exercises for patients to encourage weight loss from a seated position. It recommends discussing exercise plans with your general practitioner before starting. Several simple chair exercises are described that can be done with or without equipment like balls, cans, or exercise bands to raise heart rate and help burn calories, such as arm circles, tummy twists, and marching in place. Further resources for diet and exercise tracking apps and websites are also listed.

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    Simple Exercises To Encourage Weight Loss GHPI1401 08 16

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    truevalue976
    34 views6 pages
    This document provides information and exercises for patients to encourage weight loss from a seated position. It recommends discussing exercise plans with your general practitioner before starting. Several simple chair exercises are described that can be done with or without equipment like balls, cans, or exercise bands to raise heart rate and help burn calories, such as arm circles, tummy twists, and marching in place. Further resources for diet and exercise tracking apps and websites are also listed.

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    This document provides information and exercises for patients to encourage weight loss from a seated position. It recommends discussing exercise plans with your general practitioner before starting. Several simple chair exercises are described that can be done with or without equipment like balls, cans, or exercise bands to raise heart rate and help burn calories, such as arm circles, tummy twists, and marching in place. Further resources for diet and exercise tracking apps and websites are also listed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views6 pages

    Simple Exercises To Encourage Weight Loss GHPI1401 08 16

    Uploaded by

    truevalue976
    This document provides information and exercises for patients to encourage weight loss from a seated position. It recommends discussing exercise plans with your general practitioner before starting. Several simple chair exercises are described that can be done with or without equipment like balls, cans, or exercise bands to raise heart rate and help burn calories, such as arm circles, tummy twists, and marching in place. Further resources for diet and exercise tracking apps and websites are also listed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    Page 1 of 6

    Simple exercises to encourage


    Patient
    Information weight loss

    Introduction
    This leaflet gives you information about diet, getting exercise
    advice from your GP and details some exercises you can do
    whilst seated in a chair.

    Diet
    The key to success is to make changes to what you eat and to
    the exercise you do, that you can stick to and make part of your
    daily routine.
    Weight loss can be helped by exercising for at least 30 minutes
    on 5 or more days a week. The exercise can be done in one
    session or several sessions lasting 10 minutes or more.

    Exercise
    Chair aerobics, which are exercises you do seated that raise
    your heart rate, are just one of the ways you can exercise.
    Seated movements that you carry out many times will raise
    your heart rate and help you burn calories. Any quick repeated
    movements offer aerobic benefits and can also help to loosen
    stiff joints.
    Many traditional upper body exercises can be done from a
    seated position using weights such as dumbbells, resistant
    bands or anything that is weighted and fits in your hand, such
    as food cans. Start slow and gradually increase your activity
    level.
    Keep your goals manageable. Reaching even the smallest
    fitness goals will help you gain body confidence and keep you
    motivated.
    Reference No.
    GHPI1401_08_16
    Department
    Talking to your GP about exercise
    Orthopaedic Pre- Before you start to exercise, you should talk to your GP, if you
    assessment
    Clinic have mobility, illness or weight problems. Your GP may be able
    Review due to recommend services aimed at helping people with limited
    August 2019 mobility or weight problems to become more active.

    www.gloshospitals.nhs.uk
    Page 2 of 6

    This can include specially designed eating and exercise plans


    Patient such as a referral to Slimming World or a gym.
    Information
    Chair Exercise Suggestions
    Sunshine arm circle
    Seated in a chair, hold a ball in both hands with
    arms extended above your head and/or in front of
    you, keeping elbows slightly bent. Imagine the
    face of a clock in front of you and begin by holding
    your arms above your head (at 12 o’clock).

    Using a circular movement, move the ball slowly in


    a control and fluid movement, back to reach 12
    o’clock again, then reverse the direction and circle
    the opposite way. Keep alternating circle directions
    for 8 cycles. Rest then do another set of 8 cycles.
    You do not have to use a ball for this exercise you
    can imagine that you are holding a ball while
    carrying out the action.

    If it is difficult to bring your arms above your head, hold them


    out in front of you and move your arms as if drawing a circle on
    the wall with or without the ball.

    Tummy Twists
    Hold a ball (optional) at waist height with both
    hands close to the body keeping your arms bent.
    The ball can be replaced with food cans or hand
    weights. Turn the upper body to the left as far as
    possible, then back to the middle and then to the
    right side. Make sure that only the upper body is
    moving. By imagining your belly button being
    sucked towards the spine helps to keep the
    stomach muscles pulled in. Repeat the exercise 8
    times on each side.
    This exercise strengthens your main muscles, which you use to
    keep an upright posture.

    www.gloshospitals.nhs.uk
    Page 3 of 6

    Chair marching
    Patient While sitting in a chair, move slightly forward on the seat
    Information away from the backrest. Start with alternate arm swings
    only, then alternative knee lifts only. Then put your arm
    swings and knee lifts together, as if marching on the
    spot.
    Slowly increase the size of the movements. Carry out for
    1 minute then rest.

    Arm extensions
    Sit tall with your feet apart. Hold a can in each hand, bring your
    hands to your shoulder level, slowly raise your hands above
    your head and then back to your shoulders.
    Repeat 8 to 12 sets of these exercises.
    Sit tall with your feet apart. Hold cans in each hand down
    by your sides, slowly curl arms towards your shoulders.
    Repeat 8 to 12 sets of these exercises.

    www.gloshospitals.nhs.uk
    Page 4 of 6

    Overhead reach with side bends


    Patient Sit with feet apart in an upright position. Reach
    Information with one arm over your head and relax your
    other arm down by your side or on your seat.
    Slowly try to lean to the side of your relaxed
    arm. Count to 10 then slowly come back to your
    starting point. Repeat the exercise on other
    side. Repeat exercise 5 times on each side.

    Seated arm punches


    While seated, make a punching movement into the air, one arm
    after the other. Punch forwards then up towards the ceiling, to
    the side and then back to facing forwards. Repeat this exercise
    20 times.

    www.gloshospitals.nhs.uk
    Page 5 of 6

    Examples of exercises using exercise bands


    Patient There are many exercises using exercise bands. Some are
    Information quite hard, some are easier, all of which you can do while in a
    sitting position.
    Rowing - place the band under your feet, holding each end of
    the band. Pull towards your waist then release.
    Repeat 5 to 10 times
    Chest press – put the band behind your back, then hold each
    end and stretch your arms out in front of you, in line with your
    chest. Repeat this exercise 5 to 10 times.

    www.gloshospitals.nhs.uk
    Page 6 of 6

    Further information
    Patient
    If you have a smartphone ‘MyFitnessPal’ is an app that you can
    Information download for Android and iOS devices. This app can help you
    to keep a track of your energy intake and output, as well as
    recording your weight.
    Recommended websites
    NHS choices
    www.nhs.uk/livewell

    Stronger seniors
    www.strongerseniors.com

    Live strong
    www.livestrong.com/chair-exercises

    British Heart Foundation


    www.bhf.org.uk/heart-mattersmagazine/activity/resistance-
    bands

    To access information on youtube.com, type in a search


    engine; seated exercises for obesity and limited mobility.

    Content reviewed: August 2016

    This booklet was developed by the Orthopaedic Pre-assessment Clinic.

    www.gloshospitals.nhs.uk

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