SCI patients often have greater health problems than others do. They can also be exposed to gaining weight, fluctuating in cholesterol, elevation in blood sugar, and an increased risk of heart disease. Non-active activity is most likely going to sharpen these conditions.
Simple everyday activities are just not enough when trying to maintain heart health in an individual with SCI. Regular exercise is a critical component to helping reduce one’s risk for these complications after an injury with SCI.
Why Regular Exercise is Important
The actual benefits of routine exercise include increased energy and activity. It is an excellent exercise that builds up solid muscles and gives flexibility. Exercise is also a good mood and sleep booster that reduces pain and helps maintain a healthy weight, along with lowering cholesterol and blood sugar levels.
This, in return, reduces your likelihood of developing heart disease. Consider exercise as doing something more than enjoying yourself. It is a potent medicine for both preventing and treating many health issues.
Regimen in Exercising for Spinal Cord Injury
Engage in different types of exercises that involve stretching, cardio, and resistance training. According to the CDC, adults should adhere to the three regimes of exercise:
- Option one does 150 minutes of medium-level cardio with muscle-building exercises on two or more days. It focuses on every major muscle group.
- Option two is 75 minutes of high-intensity cardio accompanied by muscle-building exercises on two or more days every week. Don’t forget to consider any major muscle group.
- An equal mix of medium-level and high-intensity aerobics with muscle-building exercises on at least two days of the week. Most notably, it targets the exercise of all major muscle groups.
Can’t follow these guidelines? No problem. Make sure to do some form of activity depending on your capabilities on a regular basis. Remember, being active is the important part. Exercise is better than no exercise at all.
Stretching
For individuals with spinal cord injuries, habitual stretching is essential to prevent stiffness in muscles and joints. A good flexibility program should focus on all the major muscle groups. Pay particular attention to your shoulders, hips, knees, and ankles.
Why? These are the hotspots for tightness after an SCI. You can either stretch solo or get a hand from a fitness instructor, therapist, caretaker, or even a friend. Try to make stretching a frequent part of your routine, ideally most days of the week.
Many people with SCI stretch several times a day. Start with a gentle 30-second stretch for each muscle group. Then, repeat it, stretching a little further. It is also beneficial to stretch before and after your aerobic routines and strength training sessions.
Aerobic Exercise
This kind of exercise is a blessing to your heart. The “talk test” is a convenient way of checking the level of intensity at which you are exercising. It is really simple. If one can hold a conversation during exercise but cannot sing, then he or she is in the zone for a moderate level of exercise.
If talking is a struggle in more than a few words because of catching one’s breath, then you’re exercising at your vigorous-intensity level. Incorporate three phases for your aerobic exercise session:
- Spend some time stretching and gradually get your heart rate and your muscles warm with mild activity.
- Exercise at moderate or vigorous intensity, depending on your “talk test.”.
- Lastly, cool off with less intense activity to allow the heart rate to gradually decrease.
Strength Training for Spinal Cord Injury
This may be performed on the same day you do your aerobic activity or at different times. Just remember, it does not fit into any of your time for your aerobic activity. Your strength training should cover all major muscle groups that are under voluntary control.
It will differ for everyone, depending on their SCI. Try to do at least 10 repetitions (that’s 1 set) of each exercise, and then take a quick break. Repeat the set one or two times. For maximum benefit in strength training, push yourself to a point where it’s really difficult to do another rep without help.
Developing a Plan for Physical Activity
One great way to stay fit is by exercising for at least half an hour a day. However, even a brief 10-minute workout can make a big difference in your health. Ideally, you should spread the workout throughout the entire week. And the more you exercise, the healthier you will become!
Getting Fit: So Many Ways to Do It
The beauty of exercising is the abundance of choices that it offers. Fitness could be incorporated into one’s day-to-day activities as easily as walking or wheeling to the office. Exercises can be done right in the comfort of one’s own home, perhaps following along on a fitness video by stretching, flexing, and toning.
Other options include your local gym or the fresh air outdoors in your neighborhood. You get to work out solo and enjoy the people’s culture of group workouts. Some of the types of stretch stretches available include:
- Yoga
- Lying flat on your stomach
- Using a standing frame
- Exercise bands
For the aerobic exercise, you can choose:
- Hand cycling
- Rowing
- Circuit training
- Swimming
- Playing wheelchair basketball
- Increase the speed of your workout using your wheelchair
If you wish to include strength training, you can do any of the following:
- Weight Lifting
- Resistance bands
- Yoga
Just keep in mind that sometimes equipment is necessary for your workout, either for your own body needs or in a location where you wish to exercise. Equipment may be the use of straps to hold you and stabilize you during exercise, grips to assist you in holding exercise apparatus, body weight support to support you while you exercise, or electrical stimulation in exercising muscles that are injured.
Exercise Precautions for Spinal Cord Injury
Skin Care
When using exercise equipment, be aware of your in and out transitions. Pay attention to areas where friction, pressure, or shearing can cause damage to your skin. No matter what kind of exercise you prefer, remember to monitor and take care of your skin.
Understanding Autonomic Dysreflexia (AD)
You must understand clearly how your body reacts towards some stimulations that will lead to pain or irritation and will cause AD. Knowing your responses is the key.
Overuse Injuries Prevention
Keep proper form when exercising to avoid injuries from repetitive motion. Don’t do the same thing each time you exercise or overstretch the same muscles, sometimes at different times. Exercises should avoid overstretched muscles you are flexing and contracting often; for example, steering with your arms in a manual wheelchair.
Managing Spasticity
Remember that spasticity may render it impossible to perform an activity in a great way, or you may even be moved out of position while exercising on apparatus. If you tend to be very spastic, have someone accompany you the first time you use new equipment or routines of exercise.
Consequences of Medications
If you are on drugs that make you less sensitive to pain, you may not be aware of pain from a dangerous exercise. Remember! Exercise should not hurt! If you’re ever unsure about an exercise, check with a trainer or therapist to make sure you are doing it correctly.
Talking to Your Healthcare Provider
You will want to discuss your exercise program with your healthcare provider before you start a new exercise program, especially if you will begin a weight-bearing or standing exercise program to reduce the risk of fracture. They can advise you of exercises that are safe for your situation.
Increasing Your Breathing Endurance and Strength
An SCI may, depending on your individual injuries and their severity, leave your breathing muscles weaker, so it will be hard for you to take deep breaths. In this situation, doing certain exercises to help you breathe better can greatly improve your breathing, bringing more oxygen into your body and brain. Let’s introduce you to a few easy-to-follow and immediate exercises for breathing in and out training:
- Breathe in deeply and wait for a little before you softly breathe out.
- Take a deep, fast breath in, filling up as much air as you can, and then push it out as fast as you can.
- Breathe in with a deep breath, hold it, then take another and another before you slowly breathe out.
- Deeply inhale and then exhale while trying to count as fast as possible.
- If you have a spirometer, then that’s a great add-on to your workout routine, as it tracks what is going on with your body over time.
Summary
Indeed, the time has come for us to rethink recovery in the physical sense after a spinal cord injury (SCI). While rebuilding independence is the single focus of rehabilitation efforts, it may be wiser for your mind to ensure that you can keep the best health and physical condition. Not only that, but you also have to concentrate on making sure all body systems- including those with which the injury is involved- work correctly again.