Flexible Stuff - Article 22, Friday, November 21, 2024
Best Simple At-Home Exercise
Recap: I recently lost 25 pounds (and have kept it off) by following the habits outlined in Article 16, Lose 3 pounds every week quickly and inexpensively. The summary of what I did includes starting a low-carb diet, intermittent fasting, and exercising for 5 to 10-minute periods until reaching a total of 40 to 60 minutes daily.
Twisting to Better
Health
By April of this year (2024), I reached 185 pounds on my 5'4" frame and was dealing with escalating issues typical for my 80 years, leading to numerous naps and extended periods of sitting, which caused more harm.
To change my habits, I started a one-meal-a-day intermittent fasting regimen, combined with a high-protein, low-carb diet. Together, these worked like a charm.
While managing my eating habits, I searched for an exercise that wouldn’t stress my knees, hip, or back. I turned our room into a gym and assessed various equipment like a small treadmill, a rebounder, a step brick, whole body vibrators, and a twister disk. The twister disk was the best of the bunch, followed by a foam block. The rebounder was great, but too big for our area.
Not a Dance
If you are at least 60 years old, you will remember "The Twist," a dance popularized by Chubby Checker in 1960, which you can see HERE. While the dance provides energetic exercise, the twister disk involves different movements.
Using a Twister Disk
To use a twister disk:
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Step on the disk. Hold onto the back of a chair or bureau if you're unsure of your balance.
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Stand straight, using good posture, and gently swing your arms back and forth. Swing as though you were walking but do not move your hips. Swinging your arms will naturally rotate the lower half of your body without effort.
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Now, gently swing your arms back and forth so they cross slightly in front of your body. There should be no tension in your shoulders or the base of your neck. Keep your chin up! If you feel any tension, stop and rest. Practice in short bouts until you're comfortable with the movement
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As you become proficient, start raising your arms to shoulder height, even above your head. Achieving this is a gradual process.
I worked up to ten-minute sessions, three to five times a day, starting with 3, then 5-minute sessions. Your objective is to exercise 40 to 60 minutes daily in 10-minute increments, which can be easily accomplished.
You’ll find this exercise is easy to do, especially in front of a TV or streaming service. Consider using a twister disk at work too, as it doesn't require much space.
Along With Other Simple Exercises
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The twister disk is wonderful but should not be your only exercise. Other great indoor exercises include using a 19 x 15 inch foam block for non-impact step aerobics and balancing exercises, as well as just pacing a room for 10 minutes.
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Whole Body Vibrators can also be used, but they require a $100 to $250 expenditure. These are worth it, but if your initial goal is just to start moving while being careful of your ankles, knees, and hips, you’ll find that the twister disk, foam block, and room pacing provide what you need.
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Caution:
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Always consult healthcare professionals before starting new health regimes. Consider your specific needs and goals.
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Links:
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Swing Arms Back and Forth to Activate Fat Eating Cells to Lose Weight 20lbs Fast by Imi's Bigan Yoga.
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"Hip and Waist Exercise with Twister" a video by Rosen Harvison.
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Can You Get Trimmer with Twist Boards? By Corey Whelan and medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Published on July 19, 2019 by Healthline. www.Healthline.com
Upcoming blogs . . .
For those who don’t personally know me, that’s me demonstrating my twister disk in the photo above. My life has become busier as I just started OnlyVintageColors.com, a website devoted to celebrating the spirit of the vintage era, and I'm helping my husband who is working to solve a serious health issue.
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Articles will be published irregularly until 2025. My next article, scheduled for December 15, will discuss Whole Body Vibration machines and why they are helpful. This article was written by me, Karen Little, for Flexible Maturity and was published on November 22, 2024.