What's Happening‎ > ‎

Walk Live Chair Walk!

posted Jul 27, 2013, 2:45 PM by Walk Strong Calgary   [ updated Jul 30, 2013, 7:53 AM ]
Walk aerobics in a chair? Yes, it's possible! People with reduced mobility can do Leslie Sansone's DVDs from a seated position. There is a gentleman in a wheelchair in one of her DVDs in fact, and he lost 100 lbs doing these workouts sitting down! As with any exercise program, however, consult with your family physician BEFORE you try it, as not all programs are suitable for everyone - this is critical if you have specific health issues or are recovering from an injury of any kind.

The key to doing it safely is in being careful not to compromise spinal alignment, so be prepared to focus on tucking that tummy and keeping your shoulders retracted. You'll really need to concentrate on that if you're following one of Leslie's DVDs and not in a live class where the Walk Leader will remind you. You also need to stick to the four basic moves for the lower body. Something like a kickback will compromise your sweet knees, and obviously you can't do grapevines, double side-steps, or walk forward and back. Substitute one of the 4 basic moves for these.

Keep the moves small to start, just like you would in a normal warm up. You need to get comfortable doing the moves from a seated position - it feels completely different! Your abs will get a super workout, and you'll notice your range of motion will be smaller. Don't worry about that - you don't want to exaggerate moves and compromise alignment. Whatever you do, don't allow yourself to lean backward into the chair. Sit up tall the entire time with your feet firmly planted on the floor (make sure you have a sturdy chair).

Can you do upper body work? Absolutely, and that includes boosters such as hand weights and firming bands! These are such great tools for bumping up the intensity for a higher calorie burn. Make sure the upper body is warmed up properly before introducing a booster. 

I did my first Chair Walk just recently, and let me tell you, it was challenging! I found my quads got a very good workout, as did my back muscles, which let me know all about it the next day. Please, please be careful not to put your knees in a position that may cause issues - you can do side steps seated, but be careful not to twist your legs - it feels more like a tap out than a side step, and you may be tempted to turn as though going into a lunge - this can cause a twisting movement, and due to the limited range of motion when seated, that may compromise the knee joint. Do NOT do kickbacks! 

The chair walk just shows how versatile Leslie Sansone's program is. It really is suitable for everyone! Young, mature, men, women, beginners, seasoned athletes, fully mobile or reduced mobility - we can ALL do it! 

What are you waiting for? Check to see if there's a Walk Leader in your area by visiting www.walkleader.com, or pick up one of Leslie's Walk at Home DVDs! You can even try it out by going to www.walkathome.com and scroll down to the 'Try It!' video!

Walk on, Walk Strong!
Nancy Ehle
Certified WALK Leader