topic Re: Simple exercise program that I can do at home in Community Spirit

Simple exercise program that I can do at home

artforartssake — Tue, 23 Jul 2013 01:14:18 GMT

Can someone please help me with a simple exercise program to improve my fitness? I would like to do it independently, at home for about 10-15 minutes twice a day.

I am a 56 year old guy, in reasonable shape and not overweight. But I’ve never done formal exercises before, which means that I’m quite unfit. I‘ve never played any sports so I’m no Tony Abbott, although we’re born on the same day one year apart!

In 2010, I had two surgeries, one after the other, for a slipped disc. Since those surgeries, I’ve had back pain. I wake up in the morning with a stiff, sore back, which makes simple tasks like bending to splash water on my face or put on shoes and socks a struggle. So I guess I’m looking for a program that will help that problem as well as improve my fitness.

I’ve been to physios but found that I could never follow the exercise charts that they gave me. I’m not interested in attending exercise classes because I don’t have the time or the inclination for group activities. I’ve tried reading books on pain management but they tend to paint with such a broad brush that it’s useless to my specific problem.

I’m not well co-ordinated so I need a program that’s easy to understand and straightforward to do.

Thanks for any help.

Re: Simple exercise program that I can do at home

freddie*rooster — Tue, 23 Jul 2013 01:19:29 GMT

You need to get yourself into hydrotherapy, the water will make exercise much easier for you, plus they will set you an exercise regime suitable for your condition.

Re: Simple exercise program that I can do at home

katydidthat — Tue, 23 Jul 2013 01:23:21 GMT

Years ago I went to a physio and she gave me some exercises to do to improve my back pain. They were simple, easy to follow and worked really well. I'd share them with you, but they're in a box ... one box of about 15. I'm just letting you know that there is help out there.

You could try walking ... that helps with back pain and fitness, or swimming (if you have a heated pool nearby) ... I'm sitting here freezing at the moment.

Or, one thing I was thinking of this morning is our wii fitness thingie. That's fun ... playing tennis, boxing etc. But, it's a bit expensive to buy if you don't know if you'll like it. There again, if you have kids, they might enjoy it, too.

Re: Simple exercise program that I can do at home

happyroo_bunji — Tue, 23 Jul 2013 01:24:17 GMT

No one in thier right mind would suggest an exercise program for you, after seeing what you've posted over the years regarding your back surgeries. I for one would be afraid of you coming after me for some perceived wrong doing if you hurt yourself doing something I suggested.

If you can't follow what the physio's suggest, what makes you think you'll actually follow anything else. BTW physio's are the best qualified to recommend suitable exercises for specific problem areas. Not the average Joe off the street

Re: Simple exercise program that I can do at home

j*oono — Tue, 23 Jul 2013 01:27:31 GMT

That's a great tip Freddie

I was thinking of a simple basic pilates dvd that you could follow. That is very good for core strength but your back might not be up for it at the moment.

Hydrotherapy would be perfect.

Re: Simple exercise program that I can do at home

artforartssake — Tue, 23 Jul 2013 01:39:43 GMT

Thanks for the suggestions so far.

I promise that if anyone can send me a simple chart of gentle exercises that I can do at home for 10-15 mins at a time, I'll be very careful with them and I doubt whether any harm will come to me. and I'll not sue anyone.

I'm ultra cautious when it comes to my back, even lifting the washing basket is done with great care only bending the knees

Re: Simple exercise program that I can do at home

cherry*135 — Tue, 23 Jul 2013 01:56:38 GMT

I agree with happyroo. You need to get an exercise plan from a medical/professional person that knows what operations you have had on your back and they can advise on which type of excercise is best for you personally.

Re: Simple exercise program that I can do at home

bright.ton42 — Tue, 23 Jul 2013 02:21:17 GMT

I absolutely agree with happyroo. and am*3. I have a bad back problem though haven't had surgery (yet) but I do understand

how critical it is to do the correct exercises. Even a 'gentle' exercise if it's the wrong one can cause

untold problems. You do need professional advice. and if you didn't understand your physio do go back

and get exercises that you do understand. There is a lot you could do with a Fit Ball but again, you would need

professional advice. I don't know if you wish to do cardio as well but generally

a recumbent exercise bike puts no strain on the back but like others here I'm sorry but there is nothing I would

recommend as I am not qualified.

Re: Simple exercise program that I can do at home

katydidthat — Tue, 23 Jul 2013 02:43:19 GMT

Do a search on Bing for "simple back exercises". You should see a series of images about 3 down ... some of them are the ones I used to do ... if any look good to you, why don't you take them to a physio as a starting point for discussion on what would be good for you?

Re: Simple exercise program that I can do at home

serendipityricho — Tue, 23 Jul 2013 09:07:08 GMT

Artfor-have a look on the net for---isometric.

No huff and puff---tailor the simple ideas to suit your condition.

Re: Simple exercise program that I can do at home

krazy.kiwi — Tue, 23 Jul 2013 09:32:48 GMT

My son has some back problems and the osteopath he says says the best thing for hiim to do is go for as fast a walk as he can for 15-30 minutes a day.

I would try starting with that and see how it goes, anything else I think you need to get checked by a health professional before you start.

Re: Simple exercise program that I can do at home

i-need-a-martini — Tue, 23 Jul 2013 09:47:48 GMT

Hubby has serious back problems and started Pilates about 6 months ago as a last resort before surgery.

The exercises are really simple. So simple he can't believe they could do anything but he has been pain free for ages. Like balancing on one leg.

His surgery has been put off indefinately.

It's expensive but the first however many are covered by private insurance or through the medicare program who's name I have forgotten. So long as they are done through a certified person.

Once you learne the exercises they are things you can do at home

Re: Simple exercise program that I can do at home

bright.ton42 — Tue, 23 Jul 2013 10:50:32 GMT

Yes Pilates is wonderful.

I think there is a medicare programme which has to be okayed by the doctor and is called a

Health Plan or something like that. I was able to use it for physio and had 6 sessions - which was

enough to learn the correct exercises including some pilates.

Re: Simple exercise program that I can do at home

acacia_pycnantha — Tue, 23 Jul 2013 11:40:59 GMT

Swimming or other low impact excercise is a good way to start, as is walking briskly, like to the shops and back or to the pub.

Re: Simple exercise program that I can do at home

Anonymous — Tue, 23 Jul 2013 12:33:20 GMT

Hi art,

Good on you for wanting to get moving. That's half the battle. I aim for a countdown of 6 hours a week of productive exercise with my back condition. That's exercise that raises my heart rate. That can be house work, walking around the house, walking on a treadmill or even just marching on the spot for five minutes if you have to.

Heck... I march on the spot while cleaning my teeth... that's four minutes of exercise every day without trying.

Art, You can come up with some great ways to get your body moving.

Our bodies are tough and enjoy movement, they thrive and respond to activity by increasing oxygen in cells and improving circulation.

I've been studying the reaction of pain in our bodies for a while now and believe me, your body will not break because you gently exercise and raise your heart rate to improve your fitness levels. Pace yourself and be sensible by not overdoing any thing in one go to begin with and talk with your GP and have your vitals checked on a regular basis.

You go for it. I think you rock!

Re: Simple exercise program that I can do at home

acacia_pycnantha — Tue, 23 Jul 2013 17:25:44 GMT

Artsfor . . . you're asking chinwaggers for advice on fitness?

You're asking the krispy-kremers ("I don't take excercise cos I get all the excercise I need right here by using my button-pushing fingers while my body slouches out in front of the screen") people?

eat less, walk more, breathe the fresh air. after you have done this for a few weeks you might risk a little jog to the letter box.

come on. it's not rocket science. calories in equals more then calories burned equals weight gain.

calories burned equals more than calories in via eating, equals weight loss. But it has to be a real and lasting lifestyle change, otherwise you risk gaining more weight which makes you want to excercise less, and so on.

Re: Simple exercise program that I can do at home

joz*garage — Tue, 23 Jul 2013 19:17:21 GMT

OP, if physios suggested you go both ways with stretching excercises (in all directions)

-perhaps that is not for you and you might need to go ONE WAY

i think you know what im talking about if youve read books on the subject

you have to learn this yourself on which direction to go, and the only way to find out is through books.

because in my experience, no quack or physio is going to show you how to exercise correctly to put yourself back in line so to speak.

btw, a stretch routine only takes me a few mintues each session once or twice a day

Re: Simple exercise program that I can do at home

joz*garage — Tue, 23 Jul 2013 19:39:50 GMT

for example if you are over extended and this is causing you pain on the back of your lumber

why would you do extention excercises? this would only make it worse

gentle flexion exercises would help sort it

(same goes if you got a prob in the opposite direction, if youre over flexed.. gentle extension excercises would help sort it

that goes for a lateral and a rotation problem

(bit of trial and error, but most are determined to get it right)

Re: Simple exercise program that I can do at home

artforartssake — Wed, 24 Jul 2013 00:55:56 GMT

thanks for all the great advice guys, will work my way through yr suggestions and see what suits

Re: Simple exercise program that I can do at home

artforartssake — Tue, 30 Jul 2013 01:23:52 GMT

hi again,

a friend of mine came around last night and showed me how to do "plank" exercises.

My friend is 10 years older than me. He hasn't had the kind of back probs that I've had, altho he is a cancer survivor. He swears that by doing these "plank " exercises twice a day, his life has changed for the better. He says that he feels healthier and has put on weight since his brush with death last yr. Says that he now has a better appetite and is more active and less tired

what do you guys think of this?

Is it safe for me to do?