Exercises for We Couch-Coaches!

Exercises for We Couch-Coaches!

Ever since I turned 59 years old, I became too conscious of how fit I was. I had no big athletic aspirations like marathons or even a game of senior hoops on the weekend. My goal was to be fit enough to not get any chronic cardiovascular or pulmonary diseases, or to suffer, unnecessarily from skeletal-muscular ailments. Being limber and being able to run hard for 200 yards were my standards.

This became more emphasized with my encounters with a developing pulmonary-embolism and deep-vein thrombosis in my left leg, along with a rotator-cuff tear in my left shoulder. I had to devise an exercise that was vigorous for results but within the limits of my physical and medical stamina.

I think I found them right mix, which I do a serial circuit exercises for one hour or more while listening to the radio or TV-before going back to my 'Couch-Coach' position!!!

KNEE CRUNCHES:

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I am propping up my torso, as I bring my knees towards my chest as many times (up to 30x's) as I can.

ALTERNATE LEG THRUSTS: 

I'm in a front-leaning rest position with one leg bent back with my weight on it. I thrust that leg forward then back with the weight on it, alone. I then switch the weight to the other leg and repeat the process.

HIP ARCHES:

I'm on my back with my knees bent. I place one leg on or over the other leg, with that leg bearing the weight. I push up to my toes with that weight-bearing legs as I raise my hips-butt off the floor for as many reps (30 reps, max) that I can do.

LATERAL SIDE LIFTS:

I'm laying on my side with that side's arm extended above my head and my legs are stacked, the upper on the lower leg. I raise my upper torso and legs at the same time. I do 20 reps, max, on this one, since it is basically the breather I use between the more strenuous ones above.

Try these exercises out when you're listening to the radio or to TV programs where seeing the visual is not essential.

OBTW, I soak in a warm bath afterward to relax those 'over-worked' muscles!!
Good luck, Happy Body to you..