Sit to get fit

By Kat Bergeron

Apr. 17, 2008 (McClatchy-Tribune Regional News delivered by Newstex) --
Have you heard? You don't have to get out of your chair to exercise.

Welcome to the little-known world of "chair exercise."

It is suitable for people of all ages, in nearly any physical condition -- healthy or disabled or just plain out of shape. Chair exercise is definitely not get-your-heart-rate-up exercise, but it is helpful in other ways.

"I describe it as a low-impact stretching, bending and reaching exercise," said Robert Locke of Gulfport, who helps seniors become more flexible and balanced. "Chair exercise can help with mobility and strength."

Think about it. From your chair, you can improve your neck, shoulder, back, leg, chest, buttock and stomach muscles. You can do knee extensions, leg raises and arm circles. You can rotate ankles and neck. You can strengthen shins.

"You don't have to be an 'Olympic Oliver' to be able to do these things and to benefit from chair exercise," said Locke.

Locke was recently hired by the city of Gulfport as senior services program director and in that capacity he has started three free chair-exercise classes for seniors 50 or older. Morning classes are at at Handsboro Community Center, 19th Street Community Center and there's an afternoon class at Morning Star Baptist Church.

Locke said some of the nation's more progressive retirement centers and nursing homes offer chair-exercise classes, and occasionally a fitness center might teach one. For how-to tips, he suggested looking for exercise books and Internet sites, including that of the National Institute of Aging.

To help spread the chair-exercise message, Locke has added demonstrations to Gulfport Leisure Services' April 26 Senior Day of Fun at Gulfport High. Alongside seniors competing in softball throws and long jumps will be others learning how to do a knee flexion.

But take note. Chair exercise is not just for older generations. If you have the kind of job where you sit in an office chair all day, or if you are by nature too sedentary, it could be useful.

"I've been a couch potato, and now that I've been doing these chair exercises every morning, I've noticed I have more energy," said Pat Weber of Gulfport, 80, who attends one of Locke's classes. "It's so easy. I should have been doing this all along."

Her friend, Adrienne Resch, summed up: "This is a lot more exercise than most people think it would be."

Locke learned about chair exercise in the 1980s from an in-flight magazine. He had a master's degree in therapeutic recreation and was surprised to never have heard of it.

Intrigued, he launched chair-exercise classes at the Armed Forces Retirement Home, where he worked, and quickly noticed improvement in the residents' mental and physical health.

"A major difference I see in people in class is the socialization and the encouragement," Locke said. "It's not a case of someone running faster than you on the treadmill or able to lift more weights. With chair exercise everyone is on the same level."

The first rule, whether you take a class or do this yourself, is use a sturdy chair.

"Sit up straight with your fanny right up to the back of the chair, your legs about 6 to 8 inches apart, feet flat on the floor, shoulders straight and the palms of you hands resting on your thigh," Locke said. "That's how we start every exercise."

To know what to do next you will need to take a class, get a book or research the Internet for illustrations on the dozens of different movements, some of which will seem familiar from your school gym days, only translated to a chair.

IF YOU GO

Classes: Robert Locke and the staff of Gulfport Leisure Services hold free, open to the public, chair-exercise classes at three locations, each followed by a walking session. They are Mondays through Fridays: 8:30-9:30 a.m., Handsboro Community Center, 1890 Switzer Road; 8:30-9:30 a.m., 19th Street Community Center, 3139 19th St.; and, 4-5 p.m. Morning Star Baptist Church, 1440 20th St.

Demonstration: Gulfport Leisure Services will demonstrate chair exercise during the April 26 Senior Day of Fun, 9 a.m. to noon, Gulfport High School track on Loposser.

Details: 868-5882.


IF YOU EXERCISE

Always check with your doctor before starting any new exercise program.

If you have had such surgeries as hip or shoulder replacements, know the limitations before you start.

Wear loose-fitting, comfortable clothing and proper shoes that offer safety and support.

Drink water before, during and after exercise.

Make sure you stretch before and after you exercise.

Newstex ID: KRTB-0021-24581674