How fit are you? Can you sit and stand?
Leg - and thigh- strength is really important and something we work on in every class. Doing as many sit to stand as possible is great but this video does not take knee replacements, sore hips, back issues or breathing into account. I just tried it on 2 different chairs and got 2 different results! The thing to remember is that thigh strength is important and practicing sit to stand is a valuable exercise.
Why? Well, think about how often (and when) you stand and sit. For meals at home and out, coffee mornings, knitting circle, bridge club or book club? On the bus, in and out of the car, the bath and toilet, hair dressers, doctors surgery, dentist chair.
The video shows lots of people doing this in so many ways, but here is something I have used in class. Remember...if you hurt yourself it is not my fault...only try this if you are 100% sure you can do it, that your knees, hips, back, and breathing can cope without too much effort and you have a sturdy chair that will not slip as you sit and stand!
1) Find a clock with a second hand and make sure you can read it. Your phone has a stopwatch.
2) Push a sturdy chair against a wall (to prevent slippage as you sit and stand) - making sure you can see the clock and the chair is completely safe. Uneven floor? Rugs, carpets? Make sure the cat or dog can't get under your feet. This can be quite strenuous so make sure you have your puffer etc to hand just in case you feel a surge of energy and have an Olympic moment and try to break the world record!
3) Stand with the back of your knees touching the chair so your body knows it is there and sit down.
4) Stand up trying not to 'hover' with straight legs and good posture - do not be tempted to cheat and only go half way!
5) Lower yourself back to sitting, if you need to feel the chair with the tips of your fingers when lowering into sitting then do so, but try not to use your hands to push yourself up. Always end seated.
6) Do a few to get the feeling and then move away for a minute or so to let the muscles do something else for a few minutes.
7) When you feel ready, return to the chair and see how long it takes to do 10...or if you prefer how many you can do in 10 seconds.
If you manage 1 a second you should do 10 but if knee or hip replacements, breathing or heart issues make it difficult then don't worry just see how many you can do.
If your number is a bit low then practice by doing a few every day, walk up some stairs (and down again) to strengthen the muscles in your leg, but don't over do one muscle group, be sure to move in all ways every day.
If you think you need to strengthen the muscles and get a bit fitter and mobile but you do not fancy working wth weights or machines, then a general exercise, whole body movement to music class might tickle your fancy. If you are looking for a class but you are too busy enjoying the summer weather then don't worry, pop these dates in your diary and join us in September.
All classes, except the Monday EXTEND class, resume the second week of September:
No Medau class on Wednesday 19th September.
I hope to see you soon.
Exercise With Tracy
EXTEND Exercise and Medau Movement teacher. Keeping the muscles working, the joints mobile and having fun!