Alright guys, I've stumbled onto the best way to get started after ten years on the couch. The results I'm having are amazing.

The first thing y'all need to know is that I broke my back when I was a kid. (Not paralyzed. I had 5 compression fractures of my thoracic vertebrae) I've been in severe pain for almost two decades and it's really hard for me to do *anything*. Heck, I need to take a break while doing dishes.

I *know* I need to move, but it's nearly impossible. I have two positions I can sit in. Walking is limited to 10 minutes. The fatter I was getting, the worse I felt. I've been in a loose-loose situation.

Now I've discovered isometrics. I can lay back in the recliner and work different muscle groups without hurting myself at all. I like to work abs several times a day.

I've lost three inches off my waist in the last two weeks. (and I've only lost 4 pounds in that time.) I'm starting to develop muscles where there were no muscles.

I should be able to start walking on the treadmill again once I hit 150. (At that weight, my back and knees don't whine so much.)

I just want people who've been confined as I have to know that there is something you can do to rebuild your strength, even with severe limitations. Anyone who tells you that you need 20 minutes of aerobic activity, or exercise doesn't count is full of *********! Every little bit counts. Yes, just sitting in a chair, flexing your butt and hip muscles until you can't do it any more is effective.

When I started two weeks ago, I couldn't move my ab muscles at all. (I had surgery in January and that ended it.) It took five days before I could pull my stomach in and hold it for one second.

Now I can pull it in tight and hold it for 30 seconds. My butt's loosing the flab! I can control different muscle groups and select whatever I want for the "burn". My muscle tone is improving wildly. I'm starting to feel better and stronger than I have in years.

Do what you *can*. Listen to your body. Don't give up. Be proud of "micro-accomplishments" and don't get hung up on the big goal. Just try to be better this week at one small thing than you were last week and you *will* make progress.

Great job! That's using your creative thinking skills. I always try to do mini exercises while laying on the couch and I think it helps.

Yes, it does!

When I was in my late teens and early 20's I kept myself between 130 and 145 with very little effort. Now this was before my thyroid crapped out (being young helped), but I'd always done little movements. Fidgeting and flexing.

I had no idea what I was doing. All I knew was that I couldn't do "regular" exercise, so I figured every little bit helped. I would walk around the couch once every time I went to the bathroom, tighten my stomach every time I got something out of a bottom cabinet, jiggle my legs, etc. all day long.

When I was in my late 20's I discovered the internet. Every article told me, "unless you're doing 20-40 minutes of exercise, you're accomplishing nothing." I bought it and quit.

Trying to recover from abdominal surgery with a long-time back injury really screwed me up. There was literally nothing left. Over the last 7 months, I've visibly aged.

I started doing my "little exercises" again two weeks ago. By accident I found details on Isometrics and figured out that this is what helped keep me slim years ago. Now I have an actual road map and I'm off and running!

At the moment, my right Transverse Abdominis is the only abdominal muscle I can't get to "twitch". I *know* I'll have that sucker firing within the next week.

So inspired! I am fully able-bodied and I appreciate what I can do but everyone can get started on an exercise program - it's absolutely true.

I just tried the Plank Pose.

Ho-ly crap.

I'm shaking like a hairless chihuahua in a sleet storm.

But I held the sucker for ten seconds! (It was the longest ten seconds of my life... but I did it!)

Tomorrow I'm going for 11 seconds.

My son has been a great teacher for me. About two years ago he decided to start juggling. At first, he seriously sucked. He kept practicing, celebrated every micro-accomplishment, and is now a wonderful juggler. He did the same thing with walking on his hands.

Every skill he's decided to develop has taken 6 months in order to do the basics and a full year to master.

I'm "Miss Instant". Miss Impatient. Miss Right Now. He's slowly teaching me to partake of the journey.

My goal is to hold the Plank for 60 seconds. But first, I need to learn how to celebrate 11 seconds.

Good job Shaylamar! Yes, every little bit does help! I use to be an all or nothing person too, which usually led to me doing nothing. I've resumed going back to the gym again. Now, I will not stay longer than 1 hour because if I do, it will be more of a chore and will not drag myself back.

Keep up with the activity! Congrats on the lost inches

Don't underestimate the assistance that a sports physical therapist could do for you, or specialist in rehab if that would be better. Likely you could get and Rx. And congrats, you are telling a great story.

Hi Shay,

Are you still doing the Isometrics? That actually sounds good to me especially since you lost so many inches so quickly. It would be nice to have toned and strong muscles.

I have a sedentary job & when I come home I don't do much but sit some more! I have been getting out rarely. So tonight I found it hard to walk very far at all! 100 steps sounded & felt like so many. SAD :{

So, holding in my stomach sounds like a great place to start!

This is also me:
" I use to be an all or nothing person too, which usually led to me doing nothing. "

K

Here is a WONDERFUL, challenging exercise routine from Jack Lalanne for the bedridden or people recuperating from injury or illness. I did it with my kids the other day and it was great. Lalanne is very gentle and encouraging.

http://www.youtube.com/watch?v=JTF9QCb33hw

Sorry I've been off the boards for so long! "Life" and all that.

Yes! I'm still doing the isometrics! I've now built up to the point where I can do some light weight lifting!

Thank you for talking about Isomectrics-I am going to try doing some. I have had multple knee surgeries and last October I fell and broke the bottom of my shoulder socket which still has not healed properly-can't lift my arm all the way up or straight out but there must be something I can do. I don't work right now but still do alot of sitting and when I do work I work on the phone and sit for 8-9 hours a day. Will just jiggling my legs do anything? When I work we only have 1/2 hour lunch and 2 15 min. breaks and can't get up and move around except those times.

Jiggling has definitely helped me.

IMHO, every little bit helps. For a few years I bought into the hype that "if you're not doing 20-40 minutes of aerobic activity a day, exercise is pointless."

Well, I didn't do it and the difference was incredible.

It's taken me a year to get most of it back.

After my surgery a year ago, I couldn't get out of my chair for three full months (except to go to the bathroom and move to the bed). It was a horrible recovery. I started seriously doing my isometrics, jiggling, flexing... anything that I could do. By the time I got out of the chair I was in better condition than when I went in.

Now I'm losing weight and there really is muscle under all that fat!

Shaylamar, that's super.

I, too, think every little bit helps.

Angela Lansbury's video, "Positive Moves" is a very encouraging exercise program. When I first started it, I just did a few of the exercises, and slowly worked my way up to doing the whole program. She is so positive and kind, like having an aunt showing what she does.

If you can do some of your exercises outside, the sunshine really helps so much.

I'm sure you are thrilled to be stronger. That is great.