Chair Aerobics: You can take this sitting down
 
 
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By Tay Hung Yong, Physiotherapist, Singapore Heart Foundation
 
Excerpt of article that first appeared in heartline, Dec 2009 issue.
 
Ever felt helpless because you wish to get more active but your arthritic knees do not seem to co-operate with you? Or perhaps due to certain medical conditions, you have to spend a great amount of time on the chair? Then, chair aerobics may be a way to tear down that barrier to exercise!
 
Chair aerobics is a form of aerobic exercise where the participant stays seated in a chair for the duration of the exercise session. Normally targeted at those with mobility problems, chair aerobics aim to give a complete workout while limiting the stress and strain on joints.
 
You can choose your own pace when performing chair aerobics. You can also choose how hard you want to work yourself out. A strengthening component can be added to the exercise by using dumbbells, exercise bands and ankle weights. If you are not keen to spend on such accessories, filled-up water bottles can be used as weights too.
 
A typical aerobic workout consists of a warm-up (at least 5 to 10 minutes), aerobic work (approximately 30 minutes or longer), cool-down (at least 5 to 10 minutes or longer if needed for heart rate recovery) and stretching/relaxation (at least 5 to 10 minutes if time permits). If you find yourself unable to endure longer periods of exercise, you can always shorten the actual workout by half.
 
Below are some illustrations of the exercises you can do:
 
你可曾想要活得更积极，但因为您的膝盖关节炎，而无法参于活动？或由于一些医疗情况，你必须长时期坐在椅子上。椅上运动可能是一种排除这些障碍的方式。椅上运动是一种有氧运动形式，参与者会坐在椅子上进行这项运动。这项椅上运动适合行动不便的人，为长时期需坐在椅上的人提供一个完整的训练，减低对关节所造成的压力。
 
您可以选择适合自己的步伐和运动量来做椅上运动。您也可以选择运用哑铃、运动松紧带或脚踝哑铃的重量，来加重您的运动量。如果您不要花钱购买这些器材，填满水的瓶子，也可以用来当作哑铃。
 
一个基本的有氧锻炼运动，将包括热身（至少5到10分钟），有氧运动（约30分钟或更长的时间），缓身（至少5到10分钟或更长时间，如果需要心率恢复）和拉伸/松弛（如果时间允许，至少5到10分钟）。如果您发现您只能忍受较低的运动量，可把运动量缩短一半。
 
以下是一些椅上运动的图片供您练习：
 
Chair Warm-Up Techniques
 
Never stretch a “cold” muscle. The following pictures show how you can warm up:
未热身之前，切勿做伸展运动。以下图片能教导您如何热身。
 
a) Do Marching On The Spot (MOTS) while sitting down, combined with hand movement (hand clenching and punching into the air)
坐在椅子上，两脚原地踏步，可配合手部动作，双手紧握或向空中击拳。
 

 
b) Turn the toes inward and outward for 8 counts of 8.
双足向内转，再向外转，重复8次。持续8回。
 

 
c) Alternate between heel raises and toe raises for 8 counts of 8.
脚跟提高, 再提高脚趾，重复8次。持续8会。

 

 
d) Bend and extend the elbows for 8 counts of 8.
双肩提至90度，弯曲手肘，然后伸展出去，重复8 次。持续8 回。
 

 
e) Bend and extend the wrists for 8 counts of 8.
双肩提至90度，往下弯曲手腕，然后手腕往上弯曲，重复8 次。持续8 回。
 

 
 
Stretching of Muscles: Perform each action at least 2 times, hold for at least 10 seconds in each position.
伸展运动: 每个动作重复2次，每个姿势静止10秒钟。
 
Neck (颈项)
Lower ear towards shoulder on any side, hold for at least 10 seconds, then repeat the movement on the other side.
把头侧弯，静止10秒钟，朝向另一方重复同样的动作。
 

 
Look up, without hyper-extending the neck, hold, and then look down.
仰望，静止10秒钟，俯视。
 

 
Neck Rotation: turn head toward shoulder. Repeat on the other side.
颈部旋转至一边, 静止 10秒钟，朝向另一边重复同样的动作。
 

 
Shoulders (肩膀 – 三角肌)
 

 
Triceps (肱三头肌)
 

 
Biceps (肱二头肌)
 

 
Lower Back (腰部)
 

 
Chest (胸肌)
 

 
Back (背部)
 

 
Hamstrings (后腿 – 股二头肌)
 

 
Calf (腓)
 

 
Toes (脚趾)
 

 
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