TOPS News for July 25, 2013

At the July 25 meeting of Imperial TOPS NE0267, Carolyn was the best loser for the week for the month of July, so she received the Butterfly pin to wear during August. Karen S. won a little cash in the Ha-Ha drawing. Carolyn and Karen W. will provide food for the Senior Center Dinner on Sunday, August 11.

The Yes-Yes for the week is to eat lean protein at all meals and to do the sitting exercises presented in Cheryl’s program at least once a day. The No-No is deep-fat fried foods.

Cheryl’s program on Functional Fitness covered the importance of strengthening muscles and improving flexibility in order to maintain the ability to perform everyday tasks for as many years as possible. She presented tips from Amy Goldwater, physical fitness expert for TOPS.

As part of the program, she also took the group through 11 exercises you can do while sitting (listed below). Exercise No. 5 is from a pamphlet called “Let’s Squat”!, which promotes squatting as a way to increase mobility and strength. Karen S. will present next week’s program, and Shirley will give the program on August 8.

TOPS Club meets from 9 to 10 a.m. at the Imperial Community Center, with weigh-ins beginning at 8:30. For more information about TOPS, phone Cheryl at 883-0265 or go to TOPS.org. The first meeting is free.



SITTING EXERCISES (Click to download)

Can’t walk? No problem. Try these invigorating sitting exercises. Remember to always consult your physician before beginning any exercise or weight loss plan. (Doing all these exercises takes about 10 minutes.)

1. Breathing - Sit comfortably in a chair. Raise arms to shoulder height. Inhale; raise arms over head. Exhale; lower arms slowly 5 times. Purpose: To get adrenaline flowing. (30 seconds)
2. Kiss the Stars – Hold head back. Stretch enough that it can be felt from chin to collar bone. Gently kiss in the air, turning head from left, center and right. Repeat 10 times. Purpose: Decreasing a double chin. (70 seconds.)
3. Neck Stretch: Relax your arms. Slowly flex your head forward and backward, side to side and look right and left. Repeat 5 times. Never roll your head around your neck––this could cause damage to the joints of the neck. Purpose: Stretch, tone, and firm neck and chin areas. (60 seconds)
4. Shoulder Rolls and Lifts: Remain relaxed. Rotate right shoulder forward 5 times, and then back 5 times. Repeat on left, then together, forward and backward. Purpose: Stretch, tone, and firm. (90 seconds)
5. Back Stretch: Sit on a firm chair with your sitting bones near the edge. Open your legs about a foot apart, fold forward, grab your elbows, and breathe. Hold the position for about 60 seconds. Purpose: Lengthens lower back.
6. Wrist Circles: Arms straight in front of body. Circle wrists in 10 times, then out 10 times. Purpose: Stretch, tone, and firm. (45 seconds)
7. Arm pushes: Arms out shoulder height, palms out, hands up. Press out, draw in 10 times. Purpose: Tone, firm chest, under arm, and bust area. (45 seconds)
8. Arm circles: Arms out at shoulder height. Palms out, hands up. Make small circles forward and backward, then large circles forward and backwards 10 times. Purpose: Firm and tone through the bust, under arm, and shoulder area. (45 seconds)
9. Bear Hugs: Arms out at shoulder height. Palms out, hands up. Hug forward and backward 10 times. Purpose: Firm and tone through bust, under arm, and shoulder area. (45 seconds)
10. Criss Cross: Left arm at shoulder height. Bring right arm over, touching left shoulder. Repeat with left arm, 10 times each side. Purpose: Firm and tone underarm area. (45 seconds)
11. See Saw: Left arm straight up. Using right arm, reach overhead and grab left arm. Gently pull with the left 10 times. Repeat using other arm. Purpose: Stretch, tone and firm chest area. (60 seconds)