November 8, 2009
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Sports & Leisure
Sports & Leisure
Suggested Exercises:
Suggested Exercises:
| Suggested Exercises: |
| Key:
B - bone structure and strength |
|
| Arm Cycling: HL; M; FR |
An activity that simulates bicycling but is done with the arms instead of the legs. Participants may use stationary indoor equipment called "erogmeters" or specially designed arm-driven cycles for outdoor cycling. When cycling outdoors, wearing a helmet is recommended. |
| Chair Aerobics: HL; M; FR |
A combination of upper body movements and stretches designed to increase flexibility and cardiovascular endurance. These are performed in a seated position; usually done with music. |
| Dancing: HL; B; FR |
An exercise done to music so the tempo of the music determines the speed of movement and the intensity. A specific heart rate zone should be predetermined. Correct body alignment, breathing intensity and range of motion must be carefully considered. Caution: Can be harmful to persons having significant contractures or bone density loss. |
| Exercise Bands: M; B |
The use of wide elastic bands for resistance training and stretching. Bands are often made of latex and come in several different styles, lengths and resistance levels. One end is usually attached to a stationary object. The other end is grasped and then stretched to exercise the desired body part. All stretching should be slow. Precaution should be taken not to release the band when it is in a stretched position. |
| Jogging: HL; B; M |
The act of fast walking or running at a steady pace. Jogging can be done inside: in place, on a treadmill, or on a track; it can also be done outdoors. Use of properly fitted exercise shoes is recommended. Mild muscle soreness may result at the start of the program. If joint discomfort develops, consider a lower type of impact exercise such as vigorous walking or swimming. Caution: Can be harmful to persons having significant contractures, bone density loss or degenerative joint disease. |
| Leg Cycling: HL; M; FR |
An activity on a mobile vehicle (2 or 3 wheel) or on stationary equipment. Outdoor equipment often has gears to assist on hills; indoor equipment often has mechanical or electronic programs for controlling resistance. When leg cycling outdoors, wearing a helmet is recommended. |
| Rowing: HL; M; FR |
A total body exercise in a seated position using stationary equipment. It involves repetitive pulling by both arms against a resistance, coordinated with straightening and bending of both legs. |
| Stair Climbing: HL; M; B |
The action of walking up stairs. This can be done on specific exercise equipment which simulates stair climbing or on actual stairs. Mild upper leg muscle soreness or joint soreness may result at the beginning of the program. |
| Swimming: HL; M; FR |
The act of moving progressively in water by means of purposeful use of the arms/hands and of the legs/feet. Accommodate yourself to the water temperature slowly; 75° F to 85° F are ideal water temperatures. If the pool is chlorinated, wear goggles. Never swim alone. Use a proper fitting flotation device if necessary. |
| Walking: HL; B |
The act of moving or advancing by foot with one foot on the ground at all times. Vigorous walking is a convenient exercise that can be done anywhere with or without an assistance device (cane, crutches, walker). Caution: Can be harmful to persons with significant contractures or advanced bone density loss. Joint pain is a warning sign of too much impact. |
| Water Exercise: HL; B; FR |
This includes many features similar to swimming. Water should be 80° F to 85° F. Focus exercise on one area at a time with repeated motions, gradually increasing speed and duration. Devices also should be used such as an aquavest, weights, styrofoam dumbbells/exercise equipment, special gloves, etc. Water resistance is less intense and can produce the same cardiovascular effect as exercise on land. |
| Weights Training: M; B |
The use of free weights or exercise machines that provide resistance; done at home or in an exercise facility. Weak muscles can be made stronger by placing resistance against the target muscles for short durations. Load increases strength; repetition increases endurance. The level of resistance and the number of repetitions of each exercise can be varied to produce the desired results. Don't lift free weights alone. |
| Wheeling: HL; M |
Propulsion of a wheelchair by the arms or legs over an extended distance. Vigorous wheeling can be done inside or outside. It can be done using a conventional wheelchair or a specialized sport wheelchair, with or without a wheelchair roller. If wheeling outside, precautions should be taken for street traffic. |
| Yoga and Tai Chi: FR; B |
A physical form of Yoga involving breathing and stretching exercises, and maintaining various positions for a short period of time. Tai Chi is a series of individual dance-like movements linked together in a slow, continuous, smooth flowing sequence. For these activities, no additional equipment is needed. Non-binding comfortable clothing should be worn. |
© UCP Research and Educational Foundation, Exercise Priniciples and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders