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Q: I am interested in becoming more physically fit. Do you have any exercise or safety tips for adults with SB who want to become active? A:
General Guidelines and Safety Many people with Spina Bifida have latex allergy. If this is the case, always check beforehand to make sure that the exercise equipment is not made of latex. Equipment manufacturers such as Thera-band® offer latex-free versions of their products. Breathing - Breathe normally while performing the exercises. Do not hold your breath at any time. To make sure that you are not overdoing the exercises, you should be able to maintain a normal conversation. If you are exercising alone, it is best to count out loud while doing the exercises. A useful technique is to slowly count 1-2 when performing the exercise action, and count 1-4 when going back returning to the starting position. Posture - Sit up tall with both feet planted firmly on the floor. Back Support - To make sure that your lower back is supported, roll up a small towel and place it behind your back. Rest - Give your muscles a day's rest between strength training sessions. Your muscles may feel sore a day or two after you've started a new exercise. IF you are sore, wait until soreness has diminished before going back to strength training. Consult with your doctor if the muscle soreness lasts longer than two days. In addition, if muscle soreness last 2-3 hours after exercise, you know you have done too much. During the next exercise session, decrease the number of repetitions, sets, or weight until you find the right settings for you. http://www.ncpad.org/exercise/fact_sheet.php?sheet=273§ion=1765 * This information does not constitute medical advice for any individual.As specific cases may vary from the general information presented here, SBA advises readers to consult a qualified medical or other professional on an individual basis. |