exercise and equipment - thalidomidetrust.org · exercise and exercise equipment ... power plates:...
TRANSCRIPT
Exerciseandexerciseequipment"Thosewhothinktheyhavenottimeforexercisewillsoonerorlaterhavetofindtimeforillness".EdwardStanley,15thEarlofDerbyExercise:OneoftheNHStoptipsforpainmanagementisexercise."Simple,everydayactivitylikewalking,swimming,gardeninganddancingcaneasesomeofthepaindirectlybyblockingpainsignalstothebrain.Activityalsohelpstostretchstiffandtensemuscles,ligamentsandjoints,whichcanlessenpain".
"It’snaturaltobehesitantifexerciseispainfulandyou’reworriedaboutdoingmoredamage.Butifyoubecomemoreactivegradually,it'sunlikelyyouwillcauseanydamageorharm.Thepainyoufeelwhenyoustartgentleexerciseisbecausethemusclesandjointsaregettingfitter".
Avoidingexercisecompletelycouldleadtootherproblemslikestiffjoints,weightgain,heartdisease,osteoporosis,poorbalanceandfalls.
Inrecentyears,studieshaveshownthatregularphysicalactivityalsohasbenefitsformentalhealth.Exercisecanhelppeoplerecoverfromdepressionandpreventthemfrombecomingdepressedinthefirstplace.PleaseseethesectiononEmotionalWellbeingforfurtherdetails.
Howmuchphysicalactivitydoadultsaged19-64yearsoldneedtodotostayhealthy?Tostayhealthyortoimprovehealth,adultsneedtodotwotypesofphysicalactivityeachweek:aerobicandstrengthexercises.
Guidelinesforadultsaged19-64Tostayhealthy,adultsaged19-64shouldtrytobeactivedailyandshoulddo:
atleast150minutesofmoderateaerobicactivitysuchascyclingorfastwalkingeveryweek,and
strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).
75minutesofvigorousaerobicactivity,suchasrunningoragameofsinglestenniseveryweek,and
strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).
• Amixofmoderateandvigorousaerobicactivityeveryweek.Forexample,two30-
minuterunsplus30minutesoffastwalkingequatesto150minutesofmoderateaerobicactivity,and
• strengthexercisesontwoormoredaysaweekthatworkallthemajormuscles(legs,hips,back,abdomen,chest,shouldersandarms).
Aruleofthumbisthatoneminuteofvigorousactivityprovidesthesamehealthbenefitsastwominutesofmoderateactivity.Onewaytodoyourrecommended150minutesofweeklyphysicalactivityistodo30minuteson5daysaweek.Alladultsshouldalsobreakuplongperiodsofsittingwithlightactivity.Findoutwhysittingisbadforyourhealth.Whatcountsasmoderateaerobicactivity?Examplesofactivitiesthatrequiremoderateeffortformostpeopleinclude:
• walkingfast• wateraerobics• ridingabikeonlevelgroundorwithfewhills• doublestennis• pushingalawnmower• hiking• skateboarding• rollerblading• volleyball• basketball
Moderateactivitywillraiseyourheartrateandmakeyoubreathefasterandfeelwarmer.Onewaytotellifyou'reworkingatamoderatelevelisifyoucanstilltalk,butyoucan'tsingthewordstoasong.Whatcountsasvigorousactivity?Thereisgoodevidencethatvigorousactivitycanbringhealthbenefitsoverandabovethatofmoderateactivity.Examplesofactivitiesthatrequirevigorouseffortformostpeopleinclude:
• joggingorrunning• swimmingfast• ridingabikefastoronhills• singlestennis• football
• rugby• skippingrope• hockey• aerobics• gymnastics• martialarts
Vigorousactivitymakesyoubreathehardandfast.Ifyou'reworkingatthislevel,youwon'tbeabletosaymorethanafewwordswithoutpausingforbreath.Ingeneral,75minutesofvigorousactivitycangivesimilarhealthbenefitsto150minutesofmoderateactivity.Foramoderatetovigorousworkout,tryCouchto5K,anine-weekrunningplanforbeginners.Whatactivitiesstrengthenmuscles?Musclestrengthisnecessaryfor:
• alldailymovement
• tobuildandmaintainstrongbones
• toregulatebloodsugarandbloodpressure
• tohelpmaintainahealthyweight
Muscle-strengtheningexercisesarecountedinrepetitionsandsets.Arepetitionisonecompletemovementofanactivity,likeabicepcurlorasit-up.Asetisagroupofrepetitions.
Foreachstrengthexercise,trytodo:
• atleastoneset
• eightto12repetitionsineachset
Togethealthbenefitsfromstrengthexercises,youshoulddothemtothepointwhereyoustruggletocompleteanotherrepetition.
Therearemanywaysyoucanstrengthenyourmuscles,whetherit'sathomeorinthegym.Examplesofmuscle-strengtheningactivitiesformostpeopleinclude:
• liftingweights
• workingwithresistancebands
• doingexercisesthatuseyourownbodyweight,suchaspush-upsandsit-ups
• heavygardening,suchasdiggingandshovelling
• yoga
TryStrengthandFlex,a5-weekexerciseplanforbeginnerstoimproveyourstrengthandflexibility.Youcandoactivitiesthatstrengthenyourmusclesonthesamedayorondifferentdaysasyouraerobicactivity-whatever'sbestforyou.Muscle-strengtheningexercisesarenotanaerobicactivity,soyou'llneedtodotheminadditiontoyour150minutesofaerobicactivity.Somevigorousactivitiescountasbothanaerobicactivityandamuscle-strengtheningactivity.Examplesinclude:
• circuittraining,aerobics,running,football,rugby,netball,hockey
Equipmenttohelpwithexercising:ResistanceBandsBodylastics12pieceresistancebandswithhandlesanddooranchor£19.95
BodylasticsPremiumFlatresistancebandswithouthandles£13.87
SuspensiontrainingstrapsProtoneprofessionalsuspensiontrainer-bodyweightstrengthtraining£29.99AllavailablefromAmazon.co.uk
AlterGtreadmill:08003688700www.alterg.comTheMill,HortonRoad,StanwellMoorStaines,MiddlesexTW196BJThetreadmillisidealforphysiotherapyclinics,rehabilitationfacilities,gymsandwellnesscentresandistheperfectsolutionforpatientslookingtoregainmobility,developstrengthandfitness,andincreaserangeofmotionandnaturalmovement–allwhileminimisingstressoninjuries.AlterG’suniqueandpatentedunweightedrehabilitationtreadmilltechnology:
• Allowspatientstomovewithlesspainduringphysiotherapysessionswhilstreducingtheriskoffurtherinjury
• ProvidesPhysiotherapistswithanaccuratetooltotrackpatientprogress,keepingthemengagedduringrehabilitation
• Helpsclinicsandtherapiststosetthemselvesapartbyofferingthemostadvancedphysiotherapytechnologyavailable
• AllowsPhysiotherapiststoeasilyobserveandanalysetheirpatientsrangeofmovement
• Actsasbotharehabdeviceandwellnesstoolthatgetspatientsexcitedandmotivatedtocontinueusingitforregulartraining
Findthelocationofyournearesttreadmill:http://www.alterg.com/en-gb/product/find-an-alterg/locations/?address=Northcourt+Ave%2c+Reading%2c+Reading+RG2+7HE%2c+UK
PowerPlates:Howdoesvibrationtrainingwork?Byexercisingonavibrating,andtherefore,unstablesurfaceyourmusclesareforcedtorespondinordertoregainstability.Yourbodydoesthisbyperformingreflexivemusclecontractionsmanytimespersecond.
Thesecontractionsmustworkinmultipledirections,becausetheplatformnotonlymovesupanddown,butalsovibratesfromsidetoside.Asyouincreasethevibrationfrequency
(Hz)ortheintensityfromhightolowyourmuscleswillalwaysbefacingarenewedchallenged.Alsonote,therearetwomethodscurrentlyavailabletodelivervibration-oscillationandverticalvibration.Researchhasyettoconcludewhichisbest,sotheargumentrageson.
Asignificantamountofresearchisstackingupinfavourofvibrationtraining,andasmoreisknownabouthowthebodyrespondstothestimulusofstandingonoftheseplatforms,we'resuremorebenefitswillbeidentified.Itisclaimedthatinstabilitytrainingorvibrationtrainingcanachievein10minuteswhatwouldusuallytakeonehour.HypervibeG-10WholeBodyVibrationMachine£200-£1,000(Thisisn’tarecommendation,buthasbeenpurchasedbyonebeneficiarywhoishappywithitsperformance.Youshouldensureyouresearchtofindaplatethatismostsuitedtoyourpersonalneeds/disability.Somehavehandles.)Ifyouhaveanyofthefollowing,youshouldseekadvicebeforeusingaPowerPlate:AbsoluteContra-indications:NONO! Non-absoluteContra-indicationsAcutediseases/inflammationprocesses MigraineWearingapacemaker Acutehernia,discopathyAcutethrombosisconditions CardiovasculardiseaseFreshwoundsresultingfromoperation WearingrecentlyfittedIUDs,coils,metalorsurgicalintervention pins,boltsorplatesPregnancy GallandkidneystonesOsteoporosisinanadvancedstage Syntheticjoints
TheGennySegwayMobilityDevice
ThismoderntwowheeledpersonalmobilitydeviceusesaselflevellingsystemderivedfromtheSegway,meaningitcangoforwardsorbackwards,accelerateandbrakejustbyusingintuitiveupperbodyleaningmovements.UsingtheGennyworksonupperbodymovement,workingyourcoremuscles.Steeringissimpletoo,withjustalightpushleftorrightonthehandlebarandGennycanturnonasixpence.
Gennyusesnohandcontrolsatallallowingalmosthands-freeoperation.Thisenablestheridertoholdadoglead,anumbrellaorevenapartnershandonthemove.Gennyisequallyathomeindoorsoroutdoorsandusesnolessthan5gyroscopesandmanymotionsensorstosafelytakeyoualmostanywhere.ThereallygreatthingsabouttheGennyisthatitcantraveloverfairlyroughterrain-snow,sand,gravelandmud.IftheoptionalXRkitisfitted,Gennyquicklybecomesaformidableoff-roadertoo.
https://www.youtube.com/watch?v=7DfcjRcoef0
GennyRegusHouseVictoryWayAdmiralsParkDartfordDA26QDTel:01322303473CraigTibblescraig@genny.cowww.genny.coDemonstrationsavailable.
Helpwithexercise:EnglishFederationofDisabilitySportNationalcharity,dedicatedtodisabledpeople insportandphysicalactivity.Theysupportawiderangeoforganisationstoincludedisabledpeoplemoreeffectively.Theirvision isthatdisabledpeopleareactiveforlife.www.Efds.co.ukEnglishFederationOfDisabilitySport,SportPark-LoughboroughUniversity,3OakwoodDrive,Loughborough,LeicestershireLE113QF§ Tel01509227750§ Fax01509227777
WheelpowerWheelPowerarededicatedtoprovidingopportunitiesfordisabledpeopletofindasporttheyenjoyandprovideopportunitiesthroughouttheyeartointroducepeopletowheelchairsport.
http://www.wheelpower.org.uk/WheelPowerStokeMandevilleStadiumGuttmannRoadStokeMandevilleBuckinghamshireHP219PPTelephone:01296395995Fax:01296424171email(generalenquiries):[email protected]
Findingasuitablepersonaltrainer(PT):Google“Personal+Trainer+[yourlocation]+disabilityAgoodpersonaltrainerdeliverssafe,effective,funandinterestingworkouts(inthatorder)toallfitness-trainingclients.Thetrainingprogramsyoudevelopshouldbevariedandprogressive,andgearedtowardimprovingyourclients'healthandwellness.Feesvarydependingonlocation.MostPT’sofferafirstsessionforfreesothatyoucanassesshowwellyoumaybeabletoworktogether.It’sessentialtofindaPTwhoworkswellforyou.Manypersonaltrainersarehappytotraveltowhereyouwanttotrain(yourhome,alocalgym,localpark,etc).Theywillusuallysupplyanyequipment.Ifyouexperiencepain,youmaywanttotryandfindaPTthroughyourlocalphysioclinic,ortryandfindaPTwithknowledgeandexperienceofbiomechanicsand/0rsportinginjuries.PersonalTrainingforapersonwhoisdisabledmaybemorechallengingforboththeclientandthetrainer,howevermostpersonaltrainersshouldbeabletoadapttheirtrainingtechniquestoindividualneedsandabilities.Themostimportantthingistofindsomeonewhoyoufeelcomfortableworkingwithtohelpyoutoachievetheresultsyouwouldlike!
NationalRegisterofPersonalTrainershttp://www.nrpt.co.uk/
TheInclusiveFitnessInitiative(IFI)Mark:thisisamodelthatsupportsthefitnessindustrytobecomemoreinclusivetobothdisabledandnon-disabledpeople.WorkingwithintheEnglishFederationofDisabilitySport(EFDS)nearly400IFIMarkaccreditedfacilities,accreditationconsistsofthreelevels;Provisional,RegisteredandExcellent.Thesevenuessupportandleadthewayinprovidingaccessiblephysicalactivityandinincreasingparticipationamongstdisabledpeople.TheIFImodeladdressesinclusionholisticallythroughthefollowingareas:-• Accessiblefacilitiesintermsofphysicalaccessandaccessibleserviceprovision• Inclusivefitnessequipment• Stafftraining;customerserviceandadaptiveexerciseprogramming• Marketingandlocalpartnershipdevelopmentwithinthelocalcommunity• WideraccessiblesportandsocialactivitiesWhenvisitinganIFIMarkfacilityyoushouldfindaccessiblefacilities,equipmentthatisappropriateforthevastmajorityofdisabledpeople,apositivecultureandstaffattitudeandafacilitythatunderstandsthevalueofadiverseandinclusivecustomerbase.TofindyournearestIFIMarkfacilityring01509227750oremailifi@efds.co.ukorvisithttp://www.efds.co.uk/inclusive_fitness
TheinformationandadvicepresentedinthesepageswasdevelopedbybeneficiariesandadvisersasaresultoftheirparticipationintheFitfortheFutureeventheldinApril2016.ItisbasedontheadviceandexperienceofthoselivingwithThalidomidedamageandthosewhoworkalongsidethem.ItisalwaysadvisabletotalktoyourownGPbeforeembarkingonanexerciseordietregime.TheHealth&WellbeingteamattheTrustarealsoavailabletosupportyouwithallaspectsoflivingwellandcanprovidefurtherinformationandadvicebasedonyourspecificneeds.Pleasedon’thesitatetocontactthemon01480474074.
Physical activity benefits for adults and older adults
What should you do?
Cancers (Colon and Breast)
UK Chief Medical Officers’ Guidelines 2011 Start Active, Stay Active:
RED
UC
ES Y
OU
R C
HAN
CE
OF
BENEFITS HEALTH
IMPROVES SLEEP
MAINTAINS HEALTHY WEIGHT
MANAGES STRESS
IMPROVES QUALITY OF LIFE
PHYSICAL ACTIVITY INFOGRAPHIC COLOUR_AW_HR.pdf 1 21/08/2015 14:58