November 8, 2009
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Sports & Leisure
Sports & Leisure
General Principles:
- A physician or other health care provider should be consulted before initiating an exercise program, particularly if you have health problems or are taking medication for a chronic health problem.
- The assistance of a professional knowledgeable in exercise principles and techniques is often useful to help devise a program to meet your specific needs.
- An exercise program should be individualized to meet the goals and potential of each person.
- An exercise program can be carried out at home, in a general facility, or in a specialized facility. Special arrangements for accessibility, equipment, or assistance may be necessary.
- Realistic performance goals need to be set at the beginning; the goals should be assessed at least every six months.
- Exercise should be engaged in regularly; at least 3-5 times a week.
- The duration of each exercise session needs to be adjusted periodically. In general, 20-30 minutes per session is the minimum goal. However, during the first few weeks, several short sessions (e.g.: 5-10 minutes) per day can be better than a longer period.
- Exercise should aim at strengthening weak muscles and stretching tight muscles.
- It is particularly important to increase the duration, intensity, and frequency of the exercise activity gradually. If you are at a beginning level, duration should be increased progressively before increasing intensity.
- Physical activity and exercise need not be overly strenuous to achieve health benefits. A moderate level will accomplish the same purpose. Muscle soreness may accompany early progress.
- Exercise with a partner for both social and safety benefits. For people with severe contractures or weakness, extra caution is advised to minimize muscle strain.
- Light headedness, chest pain, difficulty breathing, excessive fatigue, nausea, moderate to severe joint or muscle pain are all important danger signals. Stop exercising! Discontinue the exercise program and seek a physician or other health care provider's advice before starting again.
© UCP Research and Educational Foundation, Exercise Priniciples and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders