Simple exercise program that I can do at home

[artforartssake]

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.

[krazy.kiwi]

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.

[i-need-a-martini]

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

[bright.ton42]

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.  

[acacia_pycnantha]

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.

[Anonymous]

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! 

[acacia_pycnantha]

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.

[joz*garage]

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 

[joz*garage]

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)

[artforartssake]

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

[artforartssake]

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?