Wed, 15 March 2017
Struggling with their health, Professor Niall Moyna developed the most intense fitness screening of Atif and Amina's lives. Amina’s weight is putting her mind and body under a massive strain and Atif’s mobility issues leaves him in in the bottom one percent of fitness levels for men his age. Niall Moyna explained: “What I saw in Atif today, is what I would have seen in someone with heart failure.”
Atif is diagnosed with osteopenia, which means he is on the way to osteoporosis. His bloods also show that he is extremely malnourished. Speaking about Amina’s fitness screening results, Niall said: “To me they weren’t just surprising, they were actually shocking."
She is in the bottom 5% in fitness levels for women of her age, she is obese with 36% body fat and a BMI of 35. She is also extremely close to being insulin resistant, which means she is on her way to developing type two diabetes.
Follow Atif's fitness plan below:
DCU Fitness Program: Atif
It is recommended that Atif accumulates 30 minutes of Moderate to Vigorous physical activity per day (Heart is beating much faster than normal and you are breathing much harder than normal, face is flushed, begin to sweat and become breathless).
As well as following the program it is important that he begins to make changes in your every day activities. Try to choose the active option where possible e.g. taking stairs instead of lifts, walking to the shop, getting off the bus one stop earlier and walking the remainder of the journey.
Try to ensure you enjoy the physical activity you take on.
When walking, divide your time by two e.g. 10 minutes walk breaks down to 5 minutes walking away from the house and 5 minutes back.
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1
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Chair exercises 10 min brisk walk |
Chair exercises |
Chair exercises 10 min brisk walk |
Chair exercises |
Chair exercises 10 min brisk walk |
Family Activity |
Family Activity |
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Week 2
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Chair exercises 10 min brisk walk |
Chair exercises |
Chair exercises 10 min brisk walk |
Chair exercises |
Chair exercises 10 min brisk walk |
Family Activity |
Family Activity |
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Week 3
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Chair exercises 15 min brisk walk |
Chair exercises |
Chair exercises 15 min brisk walk |
Chair exercises |
Chair exercises 15 min brisk walk |
Family Activity |
Family Activity |
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Week 4 |
Chair exercises 15 min brisk walk |
Chair exercises |
Chair exercises 15 min brisk walk |
Chair exercises |
Chair exercises 15 min brisk walk |
Family Activity |
Family Activity |
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Week 5 |
Chair exercises 15 min brisk walk |
Chair exercises |
Chair exercises 15 min brisk walk |
Chair exercises |
Chair exercises 15 min brisk walk |
Family Activity |
Family Activity |
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Week 6 |
Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
Family Activity |
Family Activity |
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Week 7 |
Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
Family Activity |
Family Activity |
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Week 8 |
Chair exercises 25 min brisk walk |
Chair exercises
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Chair exercises 25 min brisk walk |
Chair exercises |
Chair exercises 25 min brisk walk |
Family Activity |
Family Activity |
For these exercises you’ll need a chair or a stool.
Toe stance while sitting
Sit down on the chair with your feet flat on the ground and your back not touching the back support. Place your hands on your knees and try to lift your heels from the floor. You can push with your hands on your knees to make the exercise harder.
Single leg extension
Sit down on the chair with your feet flat on the ground and your back not touching the back support. Place your hands in your lap and extend one leg. Keep this leg up for one second and put it back down. First one leg 10 times then the other leg 10 times. Each leg 3 series.
Standing up/sitting down
Sit down on the chair with your legs together and your feet flat on the ground, very close to your chair. Your back does not touch the back support. Place your hands in your lap. Now swing your torso and try to stand up with as minimal help from your hands as possible. Sit back down without letting yourself “fall” into the chair. Repeat five times.
Alternating knee lifts
Sit down on the chair with both legs together and your feet flat on the ground. Your back does not touch the back support. Place your hands in your lap and lift one knee as high as you can. Put your foot back down and repeat with the other leg. Repeat for both legs 10 times each.
Alternating extended leg abduction/adduction
Sit down on the chair with both legs extended and together, the heel touching the ground. Your back does not touch the back support. Place your hands in your lap. Now lift one leg and move it outwards, then lift the other leg and move it outwards. Now bring back the first leg back to starting point. Repeat with the second leg. Repeat ten times on each leg.
Simultaneous knee lifts
Sit down on the chair with both legs together and your feet flat on the ground. Your back does not touch the back support. You can grasp the side of your chair with your hands. Raise both knees at the same time. Exhale when lifting your knees up. Repeat ten times.
Diagonal knee-elbow
Sit down on the chair with your legs spread apart a little and your feet flat on the ground. Your back does not touch the back support. Place your hands in your neck with the elbows out. Lift one knee and try to touch it with the opposite elbow. Return and repeat with the other side
Overhead arm extensions
Sit down on the chair with your legs together and your feet flat on the floor. Your back does not touch the back support. Clasp your hands behind your head with the elbows pointing outward. Extend your arms to the ceiling. Repeat ten times.
Bicep-clap
Sit down on the chair with your legs together and your feet flat on the floor. Your back does not touch the back support. Raise and extend your arms to the side to shoulder height. Bend your elbows and touch your shoulders. Extend your elbows. Clap above your head. Repeat ten times.
Marching on the spot
Sit down on the chair with your legs together and your feet flat on the floor. Your back does not touch the back support. Lift your knees as if you are walking. Simultaneously swing your arms. When lifting the left knee, you swing the right arm. Repeat for 1 minute. Rest for 15 seconds; repeat.
