Seated Exercise Series:
Sandstedt, MS, Clinical Exercise Physiologist,
1: Chair Calisthenics
Individuals with diabetes
who suffer from chronic complications such as severe peripheral
neuropathy, severe peripheral vascular disease, unstable congestive
heart failure and morbid obesity, often do not engage in exercise
programs. It is useful,
however, for this group to participate in physical activity programs
to improve or maintain their functional capacity and strength.
are probably wondering what physical activity programs are appropriate
for you. The most appropriate
thing to do is build an exercise routine that not only allows you
to perform the exercises successfully, but that also has the potential
of instilling healthy lifestyle habits.
These new habits will form a path to improved blood sugar
control, improved functional capacity and strength.
seated exercise routine is designed for individuals who suffer from
chronic complications of diabetes and are unable to participate
in aerobic exercises. Keep
in mind, however, that this may be the stepping stone you need to
achieve your goal of participating in low-level aerobic, or more
are rhythmical exercises that help improve range of motion, joint
flexibility, muscular endurance, balance and coordination.
Start with 5 repetitions of each set and gradually increases
to 10-12 repetitions for a total of 10minutes.
Progress by adding 3-5 minutes at the beginning of each new
the Left and Right
Flexor Muscle Exercise
you feel you cannot complete all of the exercises in one session,
then break up the exercises into 2-3 sessions.
You know your body better than anyone, therefore a realistic
outlook will foster success.
By starting slowly and gradually increasing your exercise
sessions, you will have a more enjoyable and successful experience.
This particular method will help you to feel more energy after the
activity rather than completely worn out. In addition, you will
feel refreshed when you are done rather than relieved that the task
is over. Most
importantly, you will feel proud and satisfied because you have
accomplished the goal. It is the successes that motivate us to continue striving towards
the long-term goal. You
will have to decide what your long-term goal is, keeping in mind
that the long-term goal is not usually achieved in one or two weeks,
but perhaps in one or two months.
with goal setting comes a few other important tools for success.
Specifically, positive self-talk which is the inner conversation
that we all have with ourselves. This conversation is not only a reflection of our thoughts
and emotions, it also has a strong influence on how successful we
are at making lifestyle changes.
Self-talk that is positive and upbeat leads to success as
those inner messages are clearer and easier to listen to.
Self-talk that is negative and distorted can get in our way
and act as a barrier. In
addition, weighing out the cost and benefit of participating in
the exercise routine can be a useful tool for success.
Every day we make several cost/benefit decisions, particularly
when we think about making lifestyle changes.
If we see the cost as being reasonable and the benefit of
what we’ll get in return as being worth it, we tend to buy into
the idea of making changes.
But if the cost seems to high and the benefits are uncertain,
we usually are not as likely to make the effort.
Therefore, doing a cost/benefit analysis, which really allows
us to more clearly define the pros and cons of our respective situations,
help us make an informed decision about whether or not the effort
is worth the result before you make a particular lifestyle change.
that you have to be motivated to pursue a new habit or to change
an old one. Your motivations
will changes from time to time.
Most individuals who have been recently diagnosed with diabetes
report that fear is their motivator. Others who have been managing
diabetes for quite some time report family, significant others and
avoiding complications as their motivator.
next article will provide chair exercises using a thera/flexband.
These types of exercises also help us to build lean muscle tissue.
Management Therapies, a core curriculum for Diabetes Education,
Fourth Edition. The American Association of Diabetes Educators,
“I hate to exercise book” for
people with diabetes.
Charlotte Hayes, MMSc, MS, RD, CDE.
American Diabetes Association, 2000.
Best is yet to come, an exercise handbook.. D. Bruckerhoff, RN,
Certified Exercise Specialist. Boone Hospital Center, WELLAWARE.