Editor's Note: Thom is an Exercise Physiologist. He was diagnosed with
Sporadic Paraparesis in
January of 2002 after two years of increasing difficulty walking and an
initial diagnosis of PLS or SP. He uses a
cane and a wheelchair while working full time in a regional medical
health system. Thom is married to Margaret, with 2 golden retrievers in
the woods of Michigan’s Upper Peninsula by the shores of Gitchee Gumee. He
is happy to address individual
questions.
Having Hereditary Spastic Paraplegia (HSP) or Primary Lateral
Sclerosis (PLS) doesn’t automatically give you a “Get out of Exercise
Free” card. Just because you walk or wheel differently than other
folks doesn’t mean that you will avoid heart disease, diabetes, cancer,
or any of the other Top 10 Diseases that may be fatal. So, enough
excuses. I am going to tell you what you already know: Exercise IS good
for you.
Exercise (see, it is NOT a four letter word) is one way to help get
you through your day, easier. I am not talking about jogging, although
that picture of us trying to run might bring on the laughter. I am
talking about what each of us is capable of doing, because we are at
different mileposts along this journey. If you can ride a bike without
falling over when you stop, you have found a good cardiovascular
exercise that falls into the American College of Sports Medicine (ACSM)
guidelines for aerobic activity. ACSM encourages activity that involves
large muscle groups, like the arms and legs, that is rhythmical in
nature, which means it is a continuous activity, that can be performed
for 20 to 30 minutes or longer during a single session 3 or more times
per week, and can elevate your heart rate to a level appropriate for
your exercise program.
I mentioned bicycling, either outside, or stationary, as one example
of meeting the ACSM guidelines. Other activities might be swimming,
water aerobics, chair aerobics, or wheelchairing (is that really a
word?). Snowshoeing or cross country (x-c) skiing are a couple of winter
activities here in the north country, that give a great cardiovascular
workout, for those who are able.
Can you think of other activities that also fit into this group? This
is the aerobic type of exercise that is so good for controlling things
like high blood pressure, high percent body fat, lowering “bad” LDL
cholesterol and raising “good” HDL cholesterol, lowering our resting
heart rate, extracting and utilizing oxygen in our blood more
efficiently. Exercise can also help us to better control our caloric,
intake, promote muscle strength and endurance, improve our self esteem,
and may improve our overall quality of life.
Not all of us can perform moderate aerobic exercise for a number of
legitimate reasons, and must work at lower levels to keep the joints
loose, and to decrease pain due to tone and spasticity. For those who
fit into this category, think about slow movement (I know, in our
condition, everything is slow) exercises such as yoga, modified tai chi,
basic stretching from head to toe, or chair exercises.
The idea here isn’t to get into the Olympics, but to help us get
through the day more comfortably. We need to keep our strength up, and
can do that through exercises suggested above, or we can use weights
which offer resistance, to increase muscular strength and endurance.
Improved strength can help us somewhat with our balance
issues. Increased muscle mass can also help protect us when we do lose
our balance and fall, and even though it won’t correct our balance
completely, any assistance is helpful. You don’t need the 310 pound
Olympic weight set you used when you played football, but some hand or
ankle weights can be helpful. Think about using lighter weight, and
performing the activity using more repetitions, which can give better
definition to your muscles. You don’t need to go to Gold’s Gym to
purchase weights. You can use items from your kitchen to start with;
soup cans, milk bottles that can be filled with sand, pebbles, or water
to adjust the amount of weight you would lift, coffee cans filled with
sand, pebbles, or water. Be resourceful and creative. This will exercise
your brain a bit, also and we all benefit from that.
Tips for beginning an exercise program, with your physician's approval, of course:
-
Start slowly. Don’t try to exercise for an hour if you haven’t
been doing anything for a while, as it will only discourage you if you
are sore from overdoing it.
-
Warm up and cool down by performing the activity at a lighter pace
than the exercise itself.
-
Breathe comfortably. If you are huffing and puffing you are
working harder than you need to, and may have to stop soon due to
fatigue.
-
Work in a range that YOU would describe as Light, Moderate, or
Somewhat Hard. This is a good range of intensity for most of us.
-
Exercise regularly. This means almost daily, but don’t flog
yourself for missing a day. Get into the habit, and stay in the habit.
-
Exercise with a friend, if possible. This is always more fun, and
safer, too.
-
Make it fun. If it isn’t fun, how long do you think you will
continue to exercise?
-
Surf the net. Look up the activity you are interested in, and
research the different sites. Many site are set up for the terms
“disabled”, “handicapped”, “wheelchair” when used in conjunction with
the terms “exercise” or “activity”. This is part of the mental
exercise that keeps up fit above the neck.
-
If you feel dizzy, lightheaded, experience shortness of breath,
pain, or headache, STOP the activity. Report unusual symptoms to your
physician
According to the
American College of Sports Medicine,
“the biggest risk to exercise is not starting”.
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