Professional Documents
Culture Documents
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Physical Fitness and
Exercise for Adults with
Cerebral Palsy
local fitness center or community college
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Physical Fitness and
Exercise for Adults with
Cerebral Palsy
between strengthening a given muscle
group.
• The goal is to exercise at your target heart • Stretching and flexibility can occur during
rate. Your target heart rate zone is 40 – 85% muscle strengthening exercise. It is a
of your maximum heart rate. common misconception that the only way
• First calculate your maximum heart rate. to improve flexibility is through stretching
This is 220 minus your age (for example a or doing yoga. In fact, joint ROM can be
48 year old person’s maximum heart rate is greatly improved by simply using a full
220 – 48 = 172) range during the normal resistance
• Then calculate your target heart rate. exercises.
Multiply your maximum heart rate by the • Stretch before and after exercise. Simple
desired percentage. With a maximum heart stretches may be completed as an element
rate of 172, your target heart rate zone of of warm-up prior to your aerobic and
40 – 85% is 70 – 149 beats/minute. Start at strength training. However, once you’re
40%. Increase your target heart rate slowly. finished with your exercise, your muscles
• Check to see if you are exercising in your and joints will be warm and primed to do
target zone. While exercising, take your some effective stretching.
pulse for 10 seconds and multiply the • Use dynamic stretches. It is important to
number by 6. Are you “in the zone”? If your remember that joint range of motion is not
heart rate is too low, try to work a little only determined by muscle length, but also
harder. If it is too high, then slow down a muscle strength. Try to contract your
little. muscles through the full range of motion
• Duration is important. The recommended during exercises. Doing so will strengthen
minimum duration for improving muscles throughout the end ranges of
cardiorespiratory fitness is 10 minutes. motion, where they are weakest and prone
However, aerobic exercise may also be to injury. This will not only improve the
designed to include shorter bouts of higher function of the muscle, but will also help to
intensity exercise, simply by completing protect the joint and muscle from injury.
repeated intervals of equal rest and work.
For example, you could complete 5-10
repetitions of 1 or 2 minutes of vigorous
exercise, followed by 1-2 minutes of rest.
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Physical Fitness and
Exercise for Adults with
Cerebral Palsy
your upper body with handles and are
placed on a table.
HEALTH & SAFETY
• Expect some mild muscle soreness for up to • Use exercise bands. These are commercially
48 hours after beginning a strengthening available in different elastic capacities, or
program, especially after exercises where resistances. They can be used to strengthen
your muscle is lengthening, such as muscles while standing, lying down and
lowering a weight, walking down stairs or sitting in a chair.
squatting down. • Climb the stairs. This can be both a
• Dress appropriately. Wear comfortable strengthening and cardiorespiratory
clothing that does not restrict activity. If activity. Use the hand rail if needed for
you choose to ride a bicycle outdoors, wear safety.
a helmet. • Swim or do other water exercise. Water
• Listen to your body. Lightheadedness, chest provides great resistance in every direction,
pain, difficulty breathing, excessive fatigue and the buoyancy makes many activities
or sudden weakness, nausea, and moderate easier than on land.
to severe muscle or joint pain are all • Contact your local community college.
important danger signals. Stop exercising. Many community colleges offer exercise
Seek a physician or healthcare provider’s classes and adaptive exercise programs.
advice before resuming exercise. • Join an adapted sports, yoga, and dance or
fitness class. Many activities and
organizations offer adapted versions of
SUGGESTED EXERCISES AND ACTVITIES their programs. And most instructors are
more than happy to include people with
• Ride a stationary bicycle for physical disabilities in their classes.
cardiorespiratory fitness. If you have • Be your own advocate. No one knows your
trouble keeping your foot on the pedals, try abilities better than you do. If you are
using an Ace wrap or rubber strap to keep having trouble doing a specific exercise or
them on. Or refer to the “Resources” piece of equipment, ask if there is a
section below for foot pedal modifications. modification that can help you achieve
If you are able, ride a bicycle or adapted similar results. Use common sense in
tricycle. There are many models of adapted selecting activities or equipment. Exercise
tricycles available for every size and need. should be fun and challenging, not
And don’t forget your helmet! dangerous.
• If you have problems using your legs, use an
arm exerciser. These devices, called upper
extremity ergometers, are like bicycles for
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Physical Fitness and
Exercise for Adults with
Cerebral Palsy
disabilities through sport.
http://www.blazesports.org/
RESOURCES
The Inclusive Fitness Coalition is an expanded
Here are a few organizations that promote
group of organizations and individuals
fitness, exercise, and recreation for people with
representing a cross-section of the disability
disabilities.
rights, sports, health/fitness and civil rights
USA: communities. http://incfit.org/
The Northeast Disabled Athletic Association
The United States Adaptive Recreation Center
(NDAA) is a non-profit charitable organization
(USARC) works with schools, hospitals,
that provides recreational and competitive
rehabilitation centers and park and recreation
athletic opportunities for people with physical
departments to serve children and adults with
disabilities, and supports disabled athletes in
all types of cognitive or physical disabilities.
their pursuit of excellence.
http://usarc.org/
http://www.disabledathletics.org/index.htm
Norway:
The National Sports Center for the Disabled
Beitostølen Healthsports Center, 2953
(NSCD) is a therapeutic recreation organization
Beitostølen, Norway. A pioneer institution
providing leadership and expertise in adaptive
within rehabilitation with focus on the potential
sports. http://www.nscd.org/index.php
by means of adapted physical activities.
Disabled Sports USA’s provides opportunities http://www.bhss.no
for individuals with disabilities to develop
Netherlands:
independence, confidence, and fitness through
The Netherlands Institute for Sport and Physical
participation in community sports, recreation
Activity (NISB) is a knowledge institute that
and educational programs.
strives for a vital society, where everybody,
http://www.disabledsportsusa.org/
young and old, is active in his or her own way.
The National Center on Health, Physical Activity http://www.nisb.nl/
and Disability (NCHPAD) is a public health
Gehandicaptensport Nederland stimulates and
practice and resource center that offers
advices activity and sport in persons with a
directories of programs, organizations and
disability.
equipment, by state, for people with
disabilities. http://www.nchpad.org/ http://www.gehandicaptensport.nl/
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