1. Exercise and Physical Activity for Individuals with Spinal Cord Injuries RRTC on SCI: Promoting Health and Preventing Complications through Exercise Funded by NIDRR H133B031114

2. Problems with being a “couch potato” Low level of fitness Weak Bones (Osteoporosis) Depression Chronic pain Abnormal Blood Fats (Atherogenic dyslipidemia) Increased Insulin resistance Increased risk for coronary heart disease Increased skin breakdown Decreased metabolic rate

3. Benefit of exercise More energy Stronger muscles Greater endurance Helps prevent heart disease Helps control body weight Helps fight depression

4. What is working during Exercise? Muscles (movement of arms and legs) Heart Lungs Autonomic Nervous system (automatic control system for: –Heart rate –Blood pressure –Sweating

5. Before Spinal Cord Injury Increased activity causes: –Increase IN heart rate –Increase IN systolic blood pressure and decreased diastolic blood pressure –Increase in blood flow to the heart –Increase volume of air through the lungs –Increase blood flow to working muscles –Increase in sweating

6. After Spinal Cord Injury Depends on level and completeness of injury! –Complete vs incomplete –Above vs below 6 th thoracic level

7. After Spinal Cord Injury: A closer look Muscles (movement of arms and legs) Heart Lungs Autonomic Nervous system (automatic control system for: –Heart rate –Blood pressure –Sweating

8. Types of exercise/activity Aerobic Conditioning Weight lifting Balance activity Stretching Assisted exercise –Functional Electrical Stimulation –Assisted walking

9. Aerobic Conditioning Improves endurance Increases and improves blood flow of the heart and muscles being used Helps to move air through more parts of the lungs, (helping prevent pneumonia) Helps lower blood pressure Increases circulating HDL cholesterol, (good Cholesterol) Improves body’s use of sugar in the blood Reduce stress

10. Weight lifting/Resistive exercise Increase strength of muscles and bones Improves bodies use of sugar in the blood Perform daily task and recreational activities more easily

11. Stretching Helps to prevent injuries Improves range of movement to improve performance of daily tasks Prevents contractures

12. Assisted exercise Assisted movement Functional Electrical Stimulation Assisted walking

13. Now What?

14. Getting stated Know you resources Find something that you enjoy Use the buddy system Set a realistic goal Start slow Make it convenient Have fun

15. Exercise Prescription Type (What to do?) Frequency (How often?) Intensity (How hard?) Duration (How long?)

16. Example Joe Couch Potato –Has not exercises since spinal cord injury 5 years ago –Works as a computer programmer –Father of 2 –Enjoys being outside –Has a complete spinal cord injury at C7

17. Things to remember with exercise Autonomic Dysreflexia Bumps, bruises, blister… Pressure reliefs Nutrition

18. Prevention is Key Use proper technique with exercise Be aware of shoulder problems Do NOT over do it Pay attention to the weather Wear a helmet!!!