Added February 19, 2012, Under: Diseases, Exercise, Health Whether you use them inside or out, rocking chairs are a great way of exercising without too much effort, especially for those who have limited mobility. Rocking provides a way to tone the leg muscles of those who cannot tolerate weight-bearing exercise, bringing a safe activity to people who might live an otherwise sedentary lifestyle. Forget about all those high tech gadgets when an old fashioned rocking chair (which may even already be in your home) can do the job. 1. Rocking works the muscles and the tendons of the thighs, the lower legs and even the ankles, helping to keep you fitter. 2. As little as 10 minutes of rocking per day can reduce your blood pressure and improve your circulation. A few minutes longer, even more benefits. 3. Rocking can reduce the impact of diseases such as arthritis. This is because the increased blood flow sends more oxygen to the joints while the relaxation effect boosts the immune system.
Just a minimum of one hour per day lulls the into a natural rhythm that is believed to speed healing while the physical operating increases muscle tone and flexibility around the knees. 4. Recently undergone surgery? Rocking promotes healing as those who rock seem to have fewer complications and recover faster than patients on a more traditional recovery program. 5. Rocking causes the release of endorphins that elevates the mood and relieves pain plus rocking can even lead to some weight loss as you burn 150 calories per hour with this form of exercise. 6. Rocking causes a reduction in the anxiety and depression often present in the elderly. But rocking is a relaxing activity for all age groups and you can even do it while watching TV! 7. Worried about your sense of balance? The motion of rocking stimulates the body to maintain the momentum, resulting in greater balance capabilities. This can be especially useful in older people who often fear the risk of injury by falling.
8. Rocking in a rocking chair is recommended as the perfect exercise to stimulate the circulatory system and the leg muscles. This is especially helpful for those who are elderly or housebound and are unable to do other forms of exercise. 9. Rocking chairs have become invaluable in those nursing homes caring for residents with dementia. A study published in the American Journal of Alzheimer’s Disease and Other Dementia found that “there were improvements in depression/anxiety and reductions in PRN pain medication significantly related to amount of rocking.” Those residents that enjoyed the program and wanted to continue rocking past the six weeks of the study “demonstrated significant improvements in balance as measured by center of gravity.” Useful for those taking care of someone at home with mid-stage dementia as they are often the most difficult to calm. At this mid-stage, sadly they are losing their faculties at a noticeable rate but are still aware of what is happening leading to fear, anger and anxiety.
The act of rocking leads to a calming and relaxing effect to reduce anxiety as well as pain. 10. The rocking chair combined with some basic exercises can help relieve chronic back pain partically because of the relaxation it affords but also the flexibility and strengthening the act of rocking can bring to the muscles. The late JF Kennedy frequently used his rocking chair to help ease his chronic back problems. You are probably most familiar with the classic wooden rocking chair that perhaps you saw your grandparent enjoying while sitting on the porch. But now there is a style to suit every taste and every décor in a variety of colors and materials. You can find the perfect rocking chair for your comfort, exercise and general well being. Conventional ab exercises get results, but let's face it, they're boring as heck. To help you rock a flat belly, we found easy, fun ways to tone your belly at your desk, when waiting in line, even while cooking! Your abdominal muscles are the easiest to engage without equipment because you can work them by simply pulling your belly in and holding that position, explains trainer Kathy Smith who stars in the new DVD Ageless with Kathy Smith: Staying Strong.
Doing movements and exercises that work your abs for a minute at a time just 10 times a day can result in a firmer stomach within a week.” Here, 6 impossibly easy ways to tone your core and flatten your belly—fast. Let's Stay In Touch Keep this field blank Enter your email address You may unsubscribe at any time. 1. Do this 2-second posture check Make your abs look flatter instantly by changing your posture, suggests Andrea Metcalf, author of Naked Fitness and fitness expert for Anytime Fitness. "When you’re standing and waiting in line, drop your tailbone and pull the hip bones up as if you’re trying to connect your hips to your rib cage. This pulls in and flattens out the belly. Keep your tailbone slightly tucked under to take pressure off your lower back while you walk. This also makes your stomach appear flatter." 2. Belly dance while you brush Smith likes the belly-dancing hip drop step to work obliques. To do the move, support yourself on the left leg with the right leg slightly forward and to the left, balancing on your right toe.
Move your right hip up and then drop it down. Do this hip dance for a minute on each side while you’re brushing your teeth, on the phone at your desk, or waiting for food to heat up in the microwave. 3. V-sit while you sit Reclaim those wasted minutes waiting for your computer to boot up by using them to do these quick and powerful seated chair office exercises. "The v-sit is one of the most effective ways to strengthen your entire midsection," says Smith, and you don’t have to get on the floor to do it. In fact, this move is easy to do even in a skirt and heels, and is so subtle no one will know you’re doing it. While sitting, scoot your butt to the front of your chair. Then lean back so that your upper back rests lightly on the seat back. Contract abs and lift your right knee up, then place your foot back down on the floor. Repeat with your left leg, doing 10 reps on each side. Then, sit up straight on the front edge of your chair, engage abs and lean back again to lean upper back against the chair back.
Sit up straight again, using your abs. Smith suggests 10 reps of the alternating leg exercises, then 10 reps of the front and back exercise. Once you get strong enough, pull both legs up during the exercises. Then do the movements together—legs come up, lean your upper back to the chair back, then sit up straight, and legs go back down. MORE: 7 Ways To Work Out At Work 4. Pretend there's gum stuck on your chair If you’re driving or sitting and just waiting at the doctor’s office, imagine there’s gum or wet paint on the back of your chair so you have to hold yourself up instead of leaning back, says Smith. Keep shoulder blades down and back, abdominals lifted, and picture yourself knitting your rib cage together and in. Sitting on an exercise ball at your desk may help you focus and power through your workload. Some studies found that when balls replaced chairs in classrooms, students had an easier time paying attention to their teachers and focusing on their schoolwork.
When you sit on or lie across a stability ball, you engage all the muscles in your core to keep yourself supported. A proper fit will help you work your way to a toned body with better posture, more-defined abs, and a healthy spine with less back pain. Here’s a guide to help you find the perfect ball size for your height: Under 4'6" / 30-cm (12") ball 4'6" to 5'0" / 45-cm (18") ball 5'1" to 5'7" / 55-cm (22") ball 5'8" to 6'2" / 65-cm (26") ball Over 6'2" / 75-cm (30") ball 6. Hoop it up Hula hoops aren’t just for the playground. Michelle Obama has been spotted hooping with her daughters, and actress Marisa Tomei credits it for her strong, sexy 46-year-old physique. ) are weighted to ratchet up their belly-flattening power and make them easier to twirl. Here’s how to do it: Move only your midsection, keeping upper and lower body stable and rocking hips from side to side or front to back—not in a circle. MORE: 5 New Tips to Beat Belly Bloat