quick exercise tips

purplemb

as we know exercise is SUPER for so many things, heallth, happiness, and we just plain feel better....

os let's list quick exercises...

1. she hate's me's....sit on floor lean back lift feet off the floor ...and make them walk in the air...i find folding arms over chest helps...

enjoy...MB...known as the exercise slave driver in the CIRCLE...

roseg

Stairs - save energy and burn calories going up and down stairs. Don't take elevators or escalators for just one flight.

purplemb

Wall push outs....(push ups)
Stand facing the wall, start by taking a small step out, place hands on wall shoulder width apart...slowly do push outs...increase difficulty by stepping further out from the wall...
Remember to listen to your body
MB

purplemb

cookie crunches...lol...
lie on your right side, support your body with your right hand, placed palm down in front of you...knees bent and facing forward...now take your left arm and do a sort of side ways sit up...elbow to knees...about 10..switch sides....then straighten out your left arm...and in a pulling motion ..top to bottom...(like your are lifting your knees with a string attached) do 10 more sorta sideways sit ups...
Good luck..and

Anonymous

<------is still running from PurpleMB, but I did have to check out your new thread. Maybe I will start after work today.

Nicki

purplemb

Nicki....lol...I can find you anywhere..lol...I am a mom...
and we haven't even started leg lunges...lol...
MB

Anonymous

Hey! No exercise today, but at least I thought about it. Maybeeeeeee tomorrrowwwww!

Nicki

lizws

MB, don't you have to be able to get on the floor and move to do those? LOL Okay, okay! When the back is better I'll try the cookie crunches. Already do the wall ones.
Couldn't do it without you.

Hugs
Liz

purplemb

easy holiday relaxers....

stand feet slightly apart...
1...gently sway arms front to back...about 20 times
2...fly them like a bird..gently...20
3...now fly them together off to one side while slightly lifting the back foot...switch sides...
do these as gracefully as you can...not like me...a flying oaf...lol...
These will lift your spirits too...
Hugs...
the Slave driver...MB

susanmcm

I found you. toooooo funny!

susan - who is not exercising this week because she is buzy getting ready for her trip to Dland.

purplemb

Ok Friends You know I started this to help those that are exercise challenged and don't know where to start, these are easy (just wait till after the holidays...lol) I promise only one new one a week...lol...

Susan don't forget the relaxing exercises...they will make you feel great...and you'll handle the lines in a better mood...lol..

Anonymous

Tomorrow morning? I promise. I will be flying.

Nicki

susan_CNY

Hey Mary Beth this is cool, I can't exersize by myself, thanks! I need help with this ankle and leg swelling since the broken kneecap, and now the rest of my body is whining about compensating, doc said to get moving or go to therapy, like I have the time or money for that. This flying stuff feels great, and Rosaleigh is having fun too!

purplemb

Susan, don't forget to do some of the exercises in a chair...the relaxing one can be done that way...
I'll try to get a list together for more chair exercises..there are some floor ones but you may need help up...so we will wait on those...hugs MB

Mena

Well hi-dee-ho...I found you by accident after I pm'd you MB!...so no excuses for me! I'm in a chair typing...does that count?...start tomorrow...I promise...this is great...thanks...Mena...xo

DFW

Nicki, slip over here by me, she doesn't know where I am hiding!

purplemb

quick check in to make sure everyone is busy no hiding on me...hugs to be back soonn...MB

purplemb

Mena this one's for you..and anyone else sitting typing....

lift your leg out straight...now flex your toes up & down...do this about 15 times each side....

now just pretend your walking...move your legs in the air....sort of a sitting down she hate's me...lol...
I'll be back later with another leg exercise for everyone...good to be back

beth1225

chair exercise was good...got more? I can do with my mom on her days between her PT. I like 'em...am i being a kiss a**, Mena? Oh well.

btw, mb, the walking in the chair thing, maybe I am uncoordinated but is that like marching while siting or do we lift legs up like wiht the ankle flexes?

purplemb

Beth sorry yes lift your legs parallel with the floor...oops...

chair arm exercise.....
carefully lift your arm up and try to place your hand between your shoulder blades...(now that is the final goal so do the best you can)....gently push down on the elbow..which is above your head...this is a gentle stretch...

purplemb

more Chair exercises...hmmm...

slide yourself forward, close to the edge of the chair...
put your hands on the side of the seat...
feet flat on the floor..
now carefully try to pick push your B*tt off the chair...
hold it for a second or two...increase the time as you go...
if your arms are a little short...like mine...I make a fist and put it on the top of the seat and push off the fist...

for those who can do a little more....

use a chair....no wheeled ones
feet flat on the floor
hands grasp the side of the chair...
NOW slide your B*tt off the chair...try to hold yourself up...if your really good do a backward push up...lol...and sit back on the chair
Repeat....
MB....

gsg

PurpleMB: i LOVE these! I'm going to do them at work, too, as I'm sitting at a computer all day. It should be interesting seeing the look on my coworkers' faces when I fly like a bird. I may even add some chirping and whooshing noises for fun.

purplemb

OK a new week....by now everyone should have their pedometer...remember to set it for steps...10,000 a day...

those in the chairs....arm circles....20 each way(forward & backward)
straight out to the side, over the head, straight out in front...then do just the wrists...

and for those more mobile....just a few simple squats
stand with feet shoulder width apart...
back as straight as you can..bending your knees lower your butt...carefully bob 3 times...then come all the way back up...repeat for 3 sets of 15 each...

Good luck and keep up the great work....
MB

purplemb

Ok I can't tell if any one is following these...so are we ready for more?
MB

lizws

MB I'm ready for more kiddo. Still walking around my house because of the weather. I did hurt my back trying to shovel snow so am taking it a little easy right now. Thanks so much!

Hugs
Liz

purplemb

Liz, hurt back...hmmm...keep using the relaxation exercises at the beginning...they really help you relax... .

to help lymph drainage......per my yoga instructor...I love this one....stretching involved...

stand next to the wall, your side touching, arm pit as close and you can to the wall, your feet slightly away from wall put your arm over your head...now place your hand flat on the wall, hold it for a slow breath count of 5...slightly move your arm forward at a 45 degree angle..and repeat 5 count...then move your arm to 90 degrees...repeat 5 count...return to the top and do it the best you can behind you...you will move your hand around like clock hands... now step aawy from the wall, and gently swing your arms before turning and put your other side against the wall...go easy and only do what you can...it took me weeks before I could really do this properly...

to take it up a notch.. .move your feet further from the wall...keep your armpit on the wall at all times...good luck.. MB

purplemb

I'm giving you all a break this week...remeber to alternate your exercises...and lots of the relaxing ones everyday....

I have a bad cold and am going to sip tea and just watchover everyone from a distance this week...I will share my exercises but not my cold...hugs... and keep up the good work..
MB

TeddyJudy

MB ~ You started a GREAT thread.
I go to Curves 3 times a week (except this week because of a bad cold as well.)but I really like the excercises you are instructing and the relaxation one is wonderful.

Get better now ya hear.

Thanks,
Judy

purplemb

Ok ...now let's get warm....

running in place today....lifting your knees...face one way ..then count to 50 make a quarter tunr...and 50 more then turn....go around the clock........whooo hoo now you should be warm,...lol..
MB

purplemb

IMMMMMMMMMM BBBAAAAAACCCCCCCCCCCKKKKKKKKKKK!!!!!
now where are you all.......

ok no more slacking...MENA Nicki,,,,that goes for you too....

jumpin jacks...we do them a little different here...ok
stand up straight...arms down by your side
now jump...feet out arms only up to shoulder height, then back
next one one foot out and one back and arms over your head....back
next one same but switch feet...and back ...
do 3 sets of 10 each....
this will get your heart going...and you will warm up...lol....and it will test your concentration...lol...enjoy..
is anyone playing here?

MB

lizws

Hmmmmmmmmm - LOL

Hugs