Wed, 29 March 2017
In episode four we meet Geraldine (54) and her daughter Amanda (30).
Amanda admits she comfort eats and has an extremely unhealthy relationship with food. Her weight started escalating when she had a relationship break up at age 18, and in recent years she has put on two stone a year. She also suffers from polycystic ovaries.
Amanda used to work as a fitness instructor – and now worries that she may not be even be able to walk in the coming years, let alone exercise. Amanda never eats breakfast – and there are plenty of chocolate bars, snacks, dinner, and invariably a take away late at night. She also smokes between 15 – 30 cigarettes a day and has 10 cups of coffee daily, each with three dessert spoons of sugar.
Professor Niall Moyna developed this fitness programme in order to help Geraldine get her health get back on track.
Geraldine's Fitness Plan
It is recommended that you accumulate 30 mins 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 you begin to make changes in your every day activities. Try to choose the active option where possible eg. 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.
Geraldine you may substitute any of the day’s walking with a 30 min swim.
Continue to complete the chair exercises however.
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1
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Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
20 min brisk walk |
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Week 2
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Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
Chair exercises |
Chair exercises 20 min brisk walk |
20 min brisk walk |
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Week 3
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Chair exercises 25 min brisk walk |
Chair exercises |
Chair exercises 25 min brisk walk |
Chair exercises |
Chair exercises 25 min brisk walk |
25 min brisk walk |
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Week 4 |
Chair exercises 25 min brisk walk |
Chair exercises |
Chair exercises 25 min brisk walk |
Chair exercises |
Chair exercises 25 min brisk walk |
25 min brisk walk |
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Week 5 |
Chair exercises 30 min brisk walk |
Chair exercises |
Chair exercises 30 min brisk walk |
Chair exercises |
Chair exercises 30 min brisk walk |
30 min brisk walk |
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Week 6 |
Chair exercises 30 min brisk walk |
Chair exercises |
Chair exercises 30 min brisk walk |
Chair exercises |
Chair exercises 30 min brisk walk |
30 min brisk walk |
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Week 7 |
Chair exercises 35 min brisk walk |
Chair exercises |
Chair exercises 35 min brisk walk |
Chair exercises |
Chair exercises 35 min brisk walk |
35 min brisk walk |
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Week 8 |
Chair exercises 40 min brisk walk |
Chair exercises
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Chair exercises 40 min brisk walk |
Chair exercises |
Chair exercises 40 min brisk walk |
40 min brisk walk |
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Exercise explanation |
Equipment needed |
Attention points |
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1 |
CHAIR Toe stance while sitting |
Chair/stool |
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 |
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2 |
CHAIR Single leg extension |
Chair/stool |
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 1 sec and put it back down. First one leg 10 times then the other leg 10 times. Each leg 3 series |
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3 |
CHAIR Standing up/sitting down |
Chair/stool
Add weight |
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 5 times |
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4 |
CHAIR Alternating knee lifts |
Chair/stool |
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. |
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5 |
CHAIR Alternating extended leg abduction/adduction |
Chair/stool |
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. |
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6 |
CHAIR Simultaneous knee lifts |
Chair/stool |
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. |
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7 |
CHAIR Diagonal knee-elbow |
Chair/stool |
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 |
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8 |
CHAIR Overhead arm extensions |
Chair/stool
Add weight |
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. |
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9 |
CHAIR Bicep-clap |
Chair/stool
Add weight |
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 |
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