Exercise is For Everyone   (Advance February 2, 2003)

As we head into another month of this “old fashioned” winter, are you longing for some bare pavement on which to stretch your legs?   Don’t despair.  Your whole body can benefit from gentle movements and from the ideas we share with you in this column.

Have you ever stood in front of a mirror and made funny faces - put your face muscles through a workout.  It is all part of a healthy physical workout that people of all ages and physical abilities can do.   At one of the monthly meetings for people with Parkinson’s and their caregivers, Susan Montgomery, Occupational Therapist with the Arthritis Society Consultation and Rehabilitation Service in Parry Sound and Muskoka led an exercise class.  She demonstrated some simple but effective movements that can be done in a safe manner yet add so much to a person’s strength, flexibility, and mobility.

You have probably read or heard many times about the benefits of exercise, but they bear repeating.  Physical activity contributes to a feeling of relaxation, eases cramps, and spasms and aids in sleep.  All the body systems - digestion, circulation and respiration - benefit from exercise.  Improved circulation feeds our muscles and helps to prevent constipation.  It is well known that even a small amount of physical activity promotes a general sense of well-being and helps prevent depression.  Mobility problems associated with inactivity and disuse, such as weakness, poor co-ordination and balance can often be improved with exercise.

As with any endeavour there is a right and a wrong way to do it.  Start by wearing comfortable clothes and good shoes, avoiding heels, crepe soles and loose slippers.  Remember to start with correct posture, breathe while exercising and take a slow, gentle approach - go at your own pace.  In her activity classes, Susan teaches two aspects of exercise - stretching to promote a range of movement and aerobics for strengthening.  To prove that you don’t have to be jogging around a gym to be active, she demonstrated exercises that can be done from a sitting position (side of the bed, or wheelchair) and from a standing position while holding on to the back of a chair for stability.

Susan emphasized that it is not necessary to do all the exercises at once nor in one location.  Some stretches can be done before you get out of bed in the morning, others at the meal table and still others later in the day.  Take about 5 minutes to “warm up” by doing some gentle stretching, walking in place or marching legs while seated.  This encourages blood flow to the muscles and helps prevent injuries.  Plan to exercise  a total for at least 15 - 20 minutes per day.  At the end of your exercise session, close your eyes for a few minutes, relax and practice deep breathing, and congratulate yourself for taking charge of your health.

Before beginning a physical exercise program it is wise to consult with your physician.  You could also arrange for an appointment with a physiotherapist or occupational therapist who can custom design an exercise program to suit your individual needs.  Many disease-specific organizations, such as Parkinson Foundation, Arthritis Society, Osteoporosis Society, and Stroke Recovery Association, etc. have information about recommended exercises.  Another option is to check in your community for group exercise programs - a fun way to improve both your physical and mental health. 

Monthly Get-together for Caregivers: