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.

[freddie*rooster]

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.

[katydidthat]

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.  

[happyroo_bunji]

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

[j*oono]

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.

[artforartssake]

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 

[cherry*135]

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.

[bright.ton42]

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. 

[katydidthat]

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?

[serendipityricho]

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

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