Exercise and Fitness
Exercise plays an important part in successful weight management as well as being essential for overall good health. For those with reduced mobility, even a small amount of activity can make a difference. Exercise has many benefits. Its good for your heart, helping it pump more blood around the body. This blood carries oxygen to your vital organs and muscles which helps your body function more efficiently. Exercise can also lower blood pressure, reduce your risk of heart disease and reduce levels of harmful cholesterol which clogs arteries and causes heart attacks. At the same time, exercise can help raise levels of good cholesterol which helps protect against heart disease. Exercise also has other benefits which include the enhanced feeling of well-being, and reducing stress and anxiety.
There are different ways in which people can approach exercise. For some, it can be a formal programme undertaken at regular intervals eg cardiovascular workout, and for others, it might be just doing ordinary day-to-day tasks quicker or more often eg cutting the grass, cleaning windows, taking the stairs instead of a lift. Obviously the more vigorous and regular the exercise, the more you benefit but every little bit helps.
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If you have a disability or any health issues, it is essential to discuss your plan to start an exercise programme with your doctor or physiotherapist beforehand. You can discuss any risks or problems which may arise and/or they may be able to advise on the most suitable kind and level of exercise for you. The key is to set achievable goals and as you achieve these goals, you progress and set new goals. It is important to find and follow an exercise plan that suits your individual needs and meets your specific goals.
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For people who have made the decision they want to get fit, a more formal approach to exercise can be taken. Initial training must exceed the normal daily demands on the body, and as the body adapts to the increased exertion, more exertion should be added. The rate of improvement relates to three factors which can be easily remembered with the acronym FIT: Frequency, Intensity and Time. Frequency - aim for three sessions per week, Intensity - when you feel your body can accommodate it increase the pace or repetitions, Time - gradually increase the duration your session.
'Overload' is the basic concept underlying training. Stress is placed in the body and when the body adjusts to this, the level of stress can be increased and the body in turn adapts to this greater stress. Over a period of time greater training loads can be accommodated. By adapting these training loads, the athlete becomes stronger, fitter and better conditioned.
Progression does not mean making continual increase without allowing time to recover. The body requires periods of rest in which these adaptations take place. Pushing yourself too hard can result in illness, injury or excessive fatigue. Listen to your body; training and exercise should not leave you in a distressed condition. If you find that it does, seek medical advice.
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Always keep safety in mind. If you are a wheelchair user, is your wheelchair in good condition? Check that the equipment you are using is safe. For floor exercise always use a mat. If you are doing roadwork, choose bright and safe terrain. Always wear appropriate and bright attire and make sure you have reflectors on your gear. Correct footwear is also very important. Your physiotherapist should be able to advise you on what is best for you.
Warm-ups increase body temperature, respiration and heart rate. They also guard against muscle, tendon and ligament strains. Stretching reduces soreness and risk of injury and increases the range of motion around the joints.
Begin each training session with a warm-up. Warm muscles are more flexible. Then do five minutes of stretching exercises stretching any muscles that are susceptible to soreness or injury. Stretching should involve smooth movements, reaching until you feel slight discomfort, hold the position for fifteen to twenty seconds then relax and repeat.
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Your exercise programme should be devised based on your current ability, level of fitness and your training goals. It is very individual and should be created in consultation with someone qualified to advise you. Always make sure you are in capable and qualified hands when embarking on a new exercise programme which could potentially do you harm if not appropriate for you.
Whatever the type or level of training, be sure to cool down after a vigorous workout. Stretching helps the circulation clear waste from the muscles and reduces the likelihood of stiffness and soreness. Plan a five-minute cool down after all training sessions.
Have fun. The fun element should never be excluded from training. It can be more fun to train with a group and a leader/coach rather than on your own. Vary the exercises and introduce games. Keep it enjoyable, particularly for people who do once a week sessions. The introduction of music can lighten the atmosphere.
The information given here will not suit everybody, but they can be adapted to suit age and functional ability. There are sporting organisations all around the country which can offer advice and guidance.
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