>> today we'll start our warmup with a large ball. so if you have one handy, get it ready. and if not, you can use an imaginary ball. let's get started. sit and be fit made possible in part by vq actioncare.com, makers of the resistance chair. when you imagine your future, you wanted to be healthy and active. stay strong. 1-800-570-6220. "sit and be fit" is a creation of mary ann wilson, registered nurse, teacher and recognized leader in the field of fitness and healthy aging. mary ann consults with a team of medical and exercise

specialists to bring you a fun and effective way to maintain functional fitness. >> mary ann: the exercise program you're about to do is effective for any age, but it was specially designed for anyone needing slow, gentle movement. all you need is a chair that touches your back while your feet are flat on the floor. if your back doesn't touch, put a pillow behind for that necessary back support. if you have your exercise band and towel, put them on the back of your chair. now, get ready to... "sit and be fit." >> hi. i'm mary ann wilson. i'm so glad you're here today. now, if you do have that ball handy, put it right behind your back to begin with and settle in. get it right in the small of your back. okay. does that feel good? now check your posture, up, back, chin back. okay. i think we are ready to go.

get ready to take a deep breath in. all right. here we go. breathe in. now, as you breathe out, i want you to press your back right into that ball. good. let's do it again. big breath in. get the chest opened up. and then breathe out. press that ball into the chair. and again. bring the air deep down into your belly and then press. pull that belly button in. and again, big breath in. and breathe out. now, lean forward and get your ball. bring it across the belly and then back. this time, take it all the way around the back.

you didn't lose your ball, did you? okay. let's go back. this time, just take it across the belly, and back to this side. now, we're going to toss the ball from hand to hand. so get your hands pretty close to start with. this is for reaction me. here we go. and now we're going to try it with just one hand. okay? one more. woo! just about two more. okay. now, if you still have that ball in your hand, i want you to circle around your face, just like you're putting your face in a frame. let's do it again. and then in the other direction.

this is for some shoulder range of motion. now, if you can, take that ball up above the head, by your ear and around. by the ear. up. and now let's reverse direction. get the greatest range of motion that you can. good job. now we're going to roll that ball from your knee on down. and then bring it up. down. and up. now, let's try lifting your knee. down and up. all right. let's try the other leg now. leave your foot on the floor to begin with. all right. now lift the knee.

that was great. you did super. readjust your posture now. you're going to take the leg up and take that ball under. up. there you go. let's do it one more time. all right. put that ball right here, right between your knees and squeeze. squeeze the knees against the ball. pull the belly button in nice and tight. boy, that makes you sit up tall, doesn't it? and relax. now, bring that ball right here. i want you to press your knee out against the ball and resist. press. and resist. now to this side. sit up tall. press. and press. now take that ball right above your head, and down and up. one more time. down and up. great job! now you can get rid of that

ball. all right. let's get started with good posture. abdominals are in. roll the shoulders back and lift the rib cage. touch the chin. pull it back. now, two shoulder rolls. lift up. make it a big circle. oh, there. that felt good. now you're going to make a circle with your nose. pretend there's a pencil on the end of your nose. go in the other direction. we're going to be doing a lot of patting and tapping here. all right. you want to put your hand and the other hand, just take it across. and pat. bring it back. and look over the shoulder and bring it back. and now let's try it with this

hand. pat right there. across your collar bone. look to that side, and now to look to this side. your hand is a guide. let's do it one more time. okay. great job. now, let's roll down. roll your hands down. and again. and now we're going to pat that arm. start at your shoulder. and back up. do it right to the beat of the music. and up. let's change. start at the shoulder. this is great music for this type of routine, isn't it? okay. now open up.

lift. take a deep breath in. now, the same movement that you use taking a shirt off, i want you to do that and squeeze those shoulder blades. and up and squeeze. and one more. okay. let's reach out. reach. lift the hip. now, you're going to bring your arms in front. just like you're cradling a baby. move from one side, the other. now take it around. one side, and the other. and take it around. okay. we're going to tap right here and drop your heel. one, two, three, four, five, six.

eight more here. one, two, three, four, five, six. let's do it together. eight more. good job! that was great music. now, let's move along. we're going to start with good posture, of course. that means you're right on top of your sitz bones and your ribs are up, as far away as you can get from your hip bones. okay? shoulders are back and down. and just touch your sternum and lift up that chest. pull your chin back. let's circle the seat. and now your heels stay on the floor. take those toes side to side.

okay. you gave that tibialis anterior a good workout. now, let's repeat with those heels. give the calf muscle a workout. now extend the leg. pull those toes back. take the foot side to side. now extend the other leg. pull the toes back. take the foot side to side. okay. now put your feet together. check your posture. here's a change. heels, toes. heels, toes. toes, heels. keep going. you're doing great. okay. tap two, three, four, back in. and change. back in. and let's lift the leg

and make a knee circle. and then reverse it. and then put that foot on the floor. let's lift the knee. circle. and reverse. okay. knee lift. two, three, four, five, six, seven and eight. change. now, it's heel, heel, toe, toe. woo! okay. i hope the blood's moving pretty fast through that body because we're going to do a little more patting. here we go. i want you to imagine a square on the floor. front. side. back. feet together. front. side.

back. and feet together. front. side. back, and together. one last time. now, you're going to imagine a square on the other side. here we go. front. side. back. feet together. front. side. back. feet together. one last time. okay. now, the toes are going to go side to side. and we're going to take the one hand down and reach as low as you can across your body. one. and now with the leg. one, two. and change. reach. lift your hip. you want to give those hips a good workout. add your leg.

okay. let's take both hands. down. and back. and up. slowly go up. and back down. okay. let's extend and flex. extend and flex. let's do it in a more functional way. okay. last one. now, extend that leg. push it down. check your posture. place both feet flat on the floor. extend the leg.

let's do the windshield wiper. side to side. change. side to side. and now we're going to lift that leg, and make a circle with your foot. reverse it. and change. reverse again. and let's do rainbow knees. side to side. and now we're going to rock fast. we're doing those hip lifts again. right here. one, two, three.

four more. and change. and now we're going to do the reaching down with both arms. ready? down. two, three, four. reach across. and now reach back and up. back and up. round the spine. sit up tall. take a big breath in. ah. you did great. time for weights. exercising with weights helps strengthen muscles and bones. correct form is important. keep your wrists straight and breathe throughout the exercise. you can benefit from the movements even without using weights. if you have pain or can't maintain good form, do the exercises without them.

if you have high-blood pressure, check with your doctor before using weights. before we start working with the weights, i want to get you in good alignment. sit on top of the sitz bones and see if you can lift that rib cage up. now, shoulders go back and down. chin is tucked. we are going to start to the right side -- or to this side. now, i want you to put your foot flat on the floor, and it's going to help you sit up tall. okay? and the palms are up. we're going to go to hawaii. this is a -- i call it a rolling bicep curl. stay tall. we're going to do four more. slow and easy. and now only one arm, let it hang down. bring your shoulder back

and pulse to the back. lift. now, we're going to do a tricep fling. so that elbow stays right there. only the lower arm moves out. and now here comes another change. we're going to punch it forward, pull it back. and a tricep extension. forward. pull back. you have two more. you're not letting that elbow drop, are you? all right. let that arm relax. just let it hang down. this is a wonderful exercise just for rotator cuffs. so don't think you're being slack here. you're doing some work. and we're going to turn to the other side.

foot flat on the floor. it's going to help support you. okay? ready for your bicep curl? it's the rolling one. the waves are coming in. use your imagination. take a little quick vacation. stay tall. slow and easy. on and now let that arm hang and take it back. back. now it's time for the tricep fling. keep that elbow up and extend. okay. and now it's reach. pull. extend. reach. pull. that elbow stays right up there.

there you go. last one coming up. okay. let that arm hang. let's relax. you did a great job! for leg sengthening and stretching exercises, stand directly behind your chair, placing your hand on the center of the chair for balance. if you prefer to stay seated, follow gretchen. she will be turning during the leg exercises for demonstration purposes only. you should stay facing forward in your chair for a solid base of support. we have some great music and some great exercises here for you. i want you to feel that floor below. if you wiggle your toes, you can feel it. okay. now bounce on your heels a little bit. okay. all right. are you awake? here we go. your feet are flat on the floor. you want to tuck that tailbone

under. and then the pelvis just pulls in. and then the ribs come up. the shoulders roll back. then they come up to the ears and roll back again. and the hands reach back and pull down with your fingertips. that's great. now, you're going to put one foot forward, one foot back. remember your center of gravity is right here. i want you to shift your weight forward and then back. shift forward. and back. and you can stay right there and go forward and back. and then one more time. forward and back. and then let's change legs. okay. have your balance? shift the weight to the front leg,

and back. front leg and back. just two more. all right. now, you can just bring your feet together and stay right there. now, i want you to shift your weight to the toes. and now shift your weight to the heels. shift your weight to the toes. and shift your weight to the heels. it's so important to feel that floor below. back to the heels. good. can you do one more forward? and back. and now flatten both feet. get your feet about shoulder width apart and we are going to shift your weight to the sides of the shoes and then center and then to the other side. and center.

to the side and center. side and center. one more time. side and center. this is really working your legs very hard. okay. now we're going to work a little bit more on your balance. so extend your leg, and there's your heel. put your weight over that heel and back. put it over and back. and now stay back there. and lift. and down. and lift. and down. two more. lift and down. okay. let's put your other heel forward now. put your weight on that heel. and back. weight on your heel. and one more. and then stay back there

and lift. and down. one more. okay. now bring your feet together. we're going to pretend we are on a tight rope. so put one foot in front of the other and you should be able to feel the shoe. and then come up on the toes and tighten, tighten, tighten. right here. and down. do it again. up on the toes. pull everything up inside. and down. and let's change legs. can you feel your shoes? the heel of one shoe is right up against the toe of the other. and come up. and down. and up and down. okay.

now, lift this knee. take it to the side and front. back. side. front. and back. and let's change. side. front. and back. and side. front. and back. let's move right into stretching. we're going to do a little more of upper body stretching. so shift your weight. bring this arm up. and then bring this arm up. slowly. can you feel your legs just gripping? your feet just gripping that floor? one more to each side. okay. let's do a calf stretch first. i'm going to put my right foot forward.

and i'm getting the stretch on the left leg and so is gretchen. okay. lift the back hip and do a hip flexor stretch. this is a muscle that gets very tight. and then back to your calf stretch. we're going to do it on the other leg now. so bring your feet together, and then put the other foot forward. okay. if you're standing, you should feel it right there. and if you're not, get your feet wider apart. now, lift up the back heel and get into your hip flexor stretch. and then shift back into your calf stretch.

and then bring your feet together. smooth out the water and take it up, up. thank you so much for being here. keep reaching out for a better day. for information on "sit and be fit" workouts, including those for specialty conditions, or for a complimentary copy of the "sit and be fit" newsletter, write, call toll free, or visit our website.

sit and be fit made possible in part by vq actioncare.com, makers of the resistance chair. when you imagine your future, you wanted to be healthy and active. stay strong. 1-800-570-6220. b;b;ñ

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