Sit Down Exercise

 

       Dr. Kevin Huffman

     American Bariatric Centers™

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Learning Objectives

• Sit Down Exercises

–Arm circles

–Waist whittler

–Sit downs

–Chair jogging

–High kicks

–Foot flex

• Exercise Activity

Arm Circles

• Stretch your arms out to the sides, shoulder high.
• With palms up, make small backward circles in the air. Start with ten reps and increase as time and energy permit.

 Waist Whittler

• Sitting tall, stretch arms overhead and interlock thumbs.
• Lean first right and then left.
• Do 5 repetitions.

Sit Downs

• Sitting tall, stretch arms overhead.
• Bend down and touch the ground.
• Do 10 repetitions.

Chair Jogging

• Sitting tall and holding on to the chair for support, jog in place as fast as you can for two minutes.

High Kicks

• Sitting tall and holding on to the chair for support, straighten one leg as high as you can.
• Return to starting position.
• Alternate and do 10 repetitions

Foot Flex

• Sitting tall and holding on to the chair for support, raise one leg in front.
• Flex and point your foot 8 times.
• Repeat with other leg.

Exercise Activity

• “Planning” is often the first step for actually “doing”. To help you “do” one of the above exercise programs, “plan” when you will do these exercise activities for the next week in the space provided below.

• Don’t forget to continue with your walking program. Increase your walking program to a 35 minute walk, 4 times per week. If you are already at this level, try a 40 minute walk, 4 times per week. Remember to warm up and cool down. On the days you don’t plan to walk, do stretching and strengthening exercises. Also, do as many ‘sit down’ activities as possible.

• Continue to monitor your heart rate. Adjust your activity as needed—walk faster to increase your heart rate, and slow down if your heart rate is too high.

Review Questions

• Which of the following are sit down exercises?

–1. Arm circles

–2. Waist whittler

–3. Sit downs

–4. Chair jogging

• __________ is the first steps in doing.

–1. Thinking

–2. Planning

–3. Organizing

–4. Talking

                    Review Questions

• At this point in your walking program you should walking how many minutes per session?

–1. 10-15 per session

–2. 15-20 per session

–3. 20-25 per session

–4. 35-40 per session

             Thank you

               Dr. Kevin Huffman

         American Bariatric Centers™