The Body Coach TV by Joe Wicks
10 Minute Low Impact Workout for Pre-Op Patients | Joe Wicks Workouts
I have partnered with Guy’s and St Thomas’ to create 10-minute workouts that aim to help increase activity levels in people who are waiting for an operation – and are particularly suitable for older people.
40 seconds work | 20 seconds rest
March on the spot
Star jump variation
Squats
Knee drives (R)
Knee drives (L)
Reverse lunges
Punches
Tip toes
Walking lateral squats
Alt. Knee drives
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hello everybody and welcome to the body coach TV I'm Joe Wix and today I'm joined by Abby who is a occupational therapist here at guys in St Thomas host in London and the reason I'm here is because I found out recently that two million people in the UK alone are waiting for operations and of course that could be a long time you might need to be waiting to see a specialist and what I want to do is inspire you and motivate you to get moving yourself to take control a little bit and to boost your physical and mental health and hopefully prepare you for the operation but also help you maybe reduce the pain improve your Mobility and just build your strength and your self-confidence it's so important so we're going to go for a 10-minute workout um it's going to be 10 exercises 40 seconds on each exercise followed by 20 second rest they're all very gentle very low impact and I'm hoping um you know you can sign post this to your patients and anyone out there who is watching that may have a friend or family member that also needs a bit of help and a bit of encouragement you can also share this video with them because the more people get moving the better right yeah that's our message yeah and how important do you think it is for people that you know are coming up to operation to stay active and and look after themselves I mean I think it's it's one of the most important things I think is you know I've worked on the wards and I've worked in outpatients so I've seen both sides of the story and I think sometimes you know you can get really deconditioned and you can sit in a chair for a long time and not get moving and that can really impact on your recovery so if you're getting moving before having the surgery it's really important to then actually have better outcomes once you've had the surgery you got to take those steps you got to get moving and I know it's not easy when your motivation is low or you got an injury and you got you're living in pain but you have to believe that change is possible and this work I'm hopefully is going to help you so what we're going to do first of all we're starting in 20 seconds time is going be a nice gentle march on the spot so again if you can lift your knees up nice and high if not just gently raise those feet off the floor this is really about just sort of um you know waking ourselves up a little bit and also increasing our heart rate so we can work on that cardiovascular fitness which is very important if you operation whatever the operation is so here we go you ready yep off we go Abby so I've got a question for you yep have you ever done one of my workouts especially during lockdown did you get involved I yeah with Jo yeah thank you I thought you might is that just for your ego or no I just like know that the nurses cuz I one of one of my friends was a doctor at the time and he said all the doctors and nurses were so stressed out that they were going home and doing it at home yeah and so yeah I just like it's my look it's my proud achievement I'm always going to hang on to Anna yeah can't let go of that no I did you and and a bit of yoga oh a bit of yoga as well to relax afterwards last 10 seconds so how long you been working in the hospital for uh 7 years seven years wow so all Co busy yeah three two one and relax perfect that's excise number one complete next I'm going to do is it's like a variation on um going to tuck my string in It's A variation on a sort of jumping jack um like this but make it a bit easy just sort of step and you lift your arms above your head so same thing yeah perfect brilliant here we go in three we'll step to the right first just we go CL sure so we don't don't to bang heads if I get a concussion I'm in the right place aren't I I was going to say we can take you to the uh Urgent Care Center love is just stepping out arms above the head so what is the biggest challenge for you in your job and your role what do you find the most challenging and how do you yeah overcome that I think it is just that especially since Co like a lot of services have closed and I think it is just trying to get people re-engaged into the community and realize that there are things out there for them um and I think this is like a really nice way of showing people that you can just do it at home and it doesn't have to be expensive or difficult exactly yeah it's just about find that little bit of time and look you don't need a lot of space no equipment body we as well which is great it's just about making it accessible isn't it exactly yeah and and and Al those 10 minutes you might think what's that going to do what's that going to do to my body or my mind it's something and it adds up you know after you know 10 minutes a day 70 minutes a week it means something so number three we're going to go for some squats of a Paws now obviously you can go as low as you want so we're going to squat down pause at the bottom and and come up that's it so squat down as low as you can pause for a second if that's too challenging you can do a half rep so it's just about bending the knees activate the quads go as low as you feel comfortable I can obviously go a little bit lower because I've got the strength but if you find that difficult half reps are fine brilliant so how do you obviously find time for yourself you know the work the shifts the stress the pressure how do you find time to take care of yourself is it hard it is it can be hard yeah I think that's something that we sort of focus on quite a lot is trying to get that work life balance I think you know exercise has helped me as well as it's helped a lot people but you know I think the nice thing about hospitals is there's a community you know everyone sort of works together so yeah it's really nice love that and the hardest thing is always the diet when you're working shift patterns working for the night it's really hard yeah to eat healthy you know it's becoming more challenging so you got to try and get into you know meal prepping and taking care of that but it's hard it's a lot to do but you got just I just think little wins every now and again exactly little choices right next up knee drive so we're going to go for right knee M so we're going to sort of Drive our knee out to the side so you stretch your arms out to this and bring the knee up good that's it perfect there so how many patients would you sort of see on average a week ooh it very much varies see my patients like cuz they're coming in pre-surgery they've often got lots of things going on at once so they've sort of got health things going on they've got physical things going on then they've got like social issues going on so one patient can take all day oh really could be one person all day yeah so 10 very variable um so yeah I don't think there is really an average number right three two and one relax perfect so how do you encourage and most obviously it's very hard getting someone who is maybe feeling frail or injured or arthritis or they've got low back issues how do you convince them to just try exercise and give movement a chance well I think we incorporate it a lot into like just general activity so it's really important left side so same thing so just general sort of fitting into their day sort of thing yeah exactly so like you know promoting that sorry I'm doing that wrong time to you there we go got be SN up so um but just promoting you know like if you live in a house just going up and down the stairs a couple of times extra if you get the bus normally get off one stop earlier yeah walk to the shops and things yeah like I said these things they M they make a difference it adds up doesn't they exactly it's all those little things that we can get people to do and you know I think that's why it was really important to do the chair-based exercises as well so that make it accessible yeah exactly all all people can do these brilliant well I'm glad to be here to be helping out and relaxed cuz I do I try to make my content accessible and you know free on YouTube I want people to like that can't afford it you know get to the gym to go well I love a little go like this and it makes a difference it picks ener it really does yeah so next up we've got number six is going to be if we if you face me yep we'll reverse lung this way so basically we're going to step back yep Bend those knees off we go and Alternate you got a good lunge but if you can't go that deep into the lunge just slight the leg just stepping back good you're getting a little sweat on aren't you I know I am it's warm in here it's very War those um do you call them scrubs yeah tunic this one they're thick it's a thick material isn't it yeah not really the ideal workout uniform and we're in the basement of St guys and Thomas it's not that cool down here right last few seconds we got 15 on the clock yeah I'd recommend people you do it in Fitness clothes rather than so are you working today this evening oh not this evening no almost done yeah well there you go this is your work up there you can go and relax now exactly last few seconds good lunges Abby and relax so that's a great ex working your quads it's also your core your balance great exercise so next up we're going to do a little bit of a um combination of punches so right leg back yep hands up this we're going to throw left right then you hook and then up cut okay so it's sort of straight straight round up yeah you and that I did under let's go straight straight hook you went Street Fire there we go jab cross hook afca yeah yeah against Kate got there now there you went way over the T that's a sucker punch knockout punch it you imagine one of them coming over out yeah be very violent wouldn't it not what we're promoting at all jab hook jab cross CL one in dine Street Fighter that's going to be the new movement now I'll bring that into my workouts jab cross hook uppercut last one Jab cross hook yeah there we go finisher finish him right next up toe walking now this is good for balance obviously building up the Cal these ones here look at the size of that big big we're going to we're going to just tiptoe we we can obviously walk around if you want but we'll just do it on the spot and again this is great for your balance core strength um and just really get up on those tiptoes ready here we go that's it a little bit of toe walking so you enjoying this I am this feels like we're about to go and do something suspicious like Burg yeah go jump on someone like keep going good tip toes tiptoes so really sort of come onto the um balls of your feet that's it good keep it going 20 seconds to go we already got two more exercises after this okay feeling good yeah I'm tired so been a long day yeah good thing about excis often people think oh I'm too tired to exercise right but what they don't realize is you're tired because you're not EX exerc in when you exercise it energizes you picks up your energy relax it's true honestly so like I know you feel tired now but when you get out and you get fresh air you oh yes I'm glad I've done that I feel good and it's going to give you a little bit of energy on the way home okay so what we're going to try now is um a bit like a squat very we're going to squat down and then we're going to step out to the left we'll just do a couple to the left yeah and then back to the right yeah yeah so it's good just getting the outer glutes working so squat down step to the left and down good step to the left good one more then we go back to the right so squat there we go down there we go there we go we're in syn now knew we get in the end hand hard to hard to match it all up no you're doing great lovely so have you had a busy day yeah it's not been too bad but it's always a bit busy oh sorry going left now I last coordination them last 15 seconds so just S as low as you can we've always got something going on this is a big hospital isn't it yeah my mama's here recently cuz she's got um problem with our chest at the moment they got great with spiritual team yes yeah and relax there we go right you ready for the last exercise yep you're doing great Abby this is number 10 so what we're going to do here again this is great for your balance we're going to stretch out with our arms and then we're just going to bring our knee up into our hands and down so we so got left knee down right knee down yeah so it's good for your core and just coming on that single leg as we're going to feel your activate the balance the right leg first so right and left good right and left perect you're doing great everybody keep it up this is the final move and I really hope you enjoyed this session it's a line pack workout but we worked through lots of muscles here oh you lost your balance I did and it's just about look just doing something right 10 minutes is better than no minutes and if you're struggling with your mental health keep coming back to exercise give it a chance give movement a chance give Healthy diet a chance and just keep taking little baby steps right every day of the week if you can last few seconds come on in there five four three two one and relax right high five Abby I've got a lot of respect for you that's a tight shirt it is you work us hard you got good sweat on love that respect that so thank you for tuning in today to this workout and please if you can if you enjoyed it share with your friends and family if you know someone that's struggling to move struggling to you know get to a gym or just find that motivation please share it as far as you can and I want more people moving thanks for having me here today at the hospital thank you for coming and um good luck with your job keep doing the wonderful work you do and um thanks thanks again everyone see you soon bye-bye
#Minute #Impact #Workout #PreOp #Patients #Joe #Wicks #Workouts
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I'm so desperate to get fit I have been housebound over 15 years through agoraphobia and now I need an operation for hyperparathyroidism but I fear surgery because I am soooo deconditioned I am so desperate for help I can't have the op until my levels of fitness are much improved 😢I'm so glad to have found this video although I can't even get a quarter of the way through before I need to sit down because my heart seems to have had enough 😢
Not pre-op just getting stiff in all my joints – this was harder for me than I expected.
Fantastic stuff
Amazing!
Go Abbie! Thank you for getting that OT recognition out there!
Well done Abbie! Representing the OTs! 😀
Poor OT not too fit of breathe
What a great video idea. I so appreciate how you take fitness to all ages and stages of life. Thank you. People need this