No couch potato, exercise has always been a consistently important part of my day. I learned a long time ago that leaving my workout clothes at the foot of my bed helped to ensure my readiness for whatever activity I planned to do the next morning. Some days are cardio, some are strength, some are stretching and balance. Recently, I began to take a class that incorporates all of these; some of it is done while seated on a chair. And believe me, this is not your mother’s chair class…this is hard work!
The hour class begins standing with cardio warmup and once we bring in arms while marching, moving laterally, or forward and back, our heart rate rises. At that point, our instructor, Rita, usually brings in some balance work, again, frequently with arms and legs moving while we focus on our posture and proprioception, or place in space. I find myself riveted to the mirror as I spot myself, untrusting of my ability to stand for any length of time like a stork. But each week, I am more and more capable of doing so.
Once seated, the hard work begins. Core engaged, we do countless reps of upper body exercises using the heaviest weights we are capable of handling. I began with 2 lb. weights and am now up to 5 lb. weights. Since I have an ileostomy, which makes me prone to a hernia, I will not use more than 5 lb. each, even if they begin to feel lighter in the future. I will just do more reps to build my upper body strength.
Again, while seated, Rita also uses balls of different sizes and densities for our workout. We may push hard on a ball between our thighs, release, and repeat for 30 reps, or use a small, heavy ball instead of a weight. She mixes it up for us, but always pushes us to remember our goals…balance, strength, flexibility and cardiovascular work. My confidence in my body is improving as I achieve more.
Many years ago, I had a rotator cuff injury and from that point on, I never had full range of motion of my left shoulder. Despite the weeks of physical therapy, I had no confidence in my ability to use my left arm without pain. After these weeks of class, I not only have a much-improved range of motion, but I also have no pain when I fully engage my shoulder.
There is a wonderful social component to classes, as well as physical improvement. It is simply fun to be together with others getting stronger, and standing straighter.
Ellyn, you are sorely missed in our chair strength class. As i dance, lift weights, and balance my way to improved physical and mental health, i salute your chair and think of you fondly.