31-Day Fall Fitness Challenge for Beginners Day 4-6
Week 1: Gentle Movement We’re still focusing on gentle movement for days 4-6. The goal is to create habits and integrate them into our daily routine. Instead of trying to tackle everything at once, let’s break it down into smaller bits. Think about it: 3 days vs. 31 days. Can you commit to giving it a try for just 3 days?
Day 4-6: Chair Exercises – Incorporate seated exercises, such as seated leg lifts, seated marches, and arm circles. Do these for 10-15 minutes.
Osteoarthritis Knee Exercise Seated Leg Raise With Chair or Exercise Ball
Seated Marches will be at the figures 13-16 in the article from The Journal for Nurse Practitioners
Very brief video on Arm Circles but the exercise modeler is shown from two different angles to help you better see the exercise and proper positioning
For days 4-6, the Pilates Pro Chair is an excellent match for chair exercises
9 Comments
Kristine
Thanks for this 31-Day Fall Fitness Challenge for Beginners. There’s so much out there for advise exercisers. This is inspiring!
Jodi
Thank you Kristine!
Cheryl
Thank you, my father is currently in the hospital and I just said to myself, I need to do my normal walk somehow, with these exercises I can do them where he is.
Jodi
I hope you find a comfortable chair to use for your exercises while you’re with your father, Cheryl. It can be tough to carve out time and space for workouts during challenging moments. We might just need to get a little creative to discover the right movements that help us achieve our movement goals for the day with whatever resources we have available.
Tamara
We’re currently on a road trip, and I’m confident that we’re getting enough exercise explorig the sights. I’ll check out the chair exercise when I am back home, sounds interesting!
Julie Ann Jordan Scott
I am excited to do home chair exercises. I do chair yoga at the Y but struggle to be consistent with it at home, so these alternatives are wonderful (and knowing I can be “complete” at 10 minutes. Thanks again for this series!
Jodi
Happy you are enjoying it Julie! I like home exercises because if I feel it isn’t working for me at the moment, I can step away and come back again in 15 minutes or an hour or even two hours. I might have to set an alarm on my phone to remind me but that’s ok.
Jeanine Byers
Oh, what a neat challenge! Today would be my favorite, I think, because of the gentle movement and chair exercise. That’s abou my speed. 🙂
Jodi
I need gentle movement to not only establish good habits within my comfort zone but also to boost my confidence. It might take me longer to complete my reps, but as long as I keep at it, I’m heading in the right direction.