Beginners excercise

[Captainfantastic365]

Hi all. Thanks for your welcome messages to me.

Time to start now.

I have back issues which makes gym style excercises difficult so what are the groups alternatives. Walking in the summer is great and we do loads but impractical during the winter mainly.

Thanks in advance

[MissisB 4 stone]

That's a difficult one Captainfantastic365 (fabulous name by the way). It depends which part of the back, why, and so many other variables. My friend has back problems but is able to go to the gym as she works under direct supervision with someone qualified in various disciplines. But she enjoys the gym, you might not. 🙂

I would make an appointment with your GP and ask their advice on what is a "no", and what is a "yes". And have a look around at the many and varied ways people in here and elsewhere do "move more" and if there is something you fancy, make sure it is on the list to ask your GP about.

[Clematisa1 1st 7lbs Maintainer in reply to MissisB]

I also have back problems and my physio has given me exercises to do (don't always do them though). He says I can do them standing or sitting and don't have to get down on the floor to do them, as that's my problem. He also suggested Pilates but it needs to be tailored to me specifically. I can do side wall stretches and push ups and easy crawl stretches and I "walk a mile" following a programme on youtube every day - it takes me just over 15 minutes and I do it in my lounge. Hope that helps.

[Captainfantastic365 in reply to Clematisa1]

Hi that’s helpful thanks. What was the YouTube link please?

[Clematisa1 1st 7lbs Maintainer]

I searched for "Walk a Mile" videos and it came up with several. youtube.com/watch?v=qJ7lgOD...(Not working as expected?) and also 1.0 Mile Happy Walk | Walk at Home | Walking Workout same lady but a different group - it's like being part of a class.

[BridgeGirl Administrator SS Supercook 2 stone in reply to Clematisa1]

Thanks for this suggestion Clematisa1. I'll give it a go today

[Clematisa1 1st 7lbs Maintainer]

I got my Physio exercises sent to me on my phone through PT Momentum but my previous physio is now retired so not sure if I am still able to get them now, but I will check. I also put in Interval Training - 10 Minute Walk at Home Routine | Fitness Videos and that gave me other videos down the side of my laptop to choose from. I use "chromecast" so I can cast the youtube videos to my phone or my TV, and I just find a spot / space on the floor in front of the TV and walk - I also set my timer for 15 minutes so I know how much time is left and that keeps me motivated too. You could use a couple of tins of soup as weights when doing the arm movements - nothing too heavy!

[Clematisa1 1st 7lbs Maintainer]

Have found my link to all my back exercises - you would need to check these out with your own Physio though as these are designed specifically for me don't think I can post them here though, sorry.

But I'll give you an idea - Crawling Position (you should look like a cat on four feet) Pull your stomach in and hold for 10secs. Now repeat x10. I need to be near a chair to get myself back up after that one. I also have a lot of neck and shoulder exercises to do as I had nerve damage to those areas and had no feeling in one hand as a result of that. One exercise was "Stand facing a wall.

'Walk' your fingers up the wall as high as possible. Reverse down in the same way. Repeat 10 times." And another was Standing with hands clasped in front of you.

Lift both arms straight forward over your head. Separate your arms sideways and take them back down to the starting position. Repeat 10 times. Sorry can't find the pics to link to you. Best idea is really to ask your own physio for exercise that would be good for you and then incorporate them into a work out. If / when I do all of mine it takes me about 30minutes and uses about 200 - 250 or so calories.

[Captainfantastic365 in reply to Clematisa1]

Thanks. You’ve been really helpful

[Pineapple27]

I have problems using a gym because of my disability. You can do walking in front of the telly - there are some great walking / marching videos - Leslie Sansone. youtube.com/watch?v=qJ7lgOD...(Not working as expected?)

I also have a gym ball and have devised a whole programme of stretches, slow twists, etc.

youtube.com/watch?v=Z2ZuGXe...(Not working as expected?)

Hopefully this gives you some ideas!

Another great form of exercise of those with bad backs is mat based Pilates, as this strengthens the core muscles - those supporting the spine...

youtube.com/watch?v=D3TC-tz...(Not working as expected?)

youtube.com/watch?v=L-Oyo6l...(Not working as expected?)

Believe me, Pilates looks so easy but REALLY works the muscles that need to be worked! I love it!