Exercise and Physical Activity for Individuals with Spinal Cord Injuries

RRTC on SCI: Promoting Health and Preventing Complications through

Exercise

Funded by NIDRR H133B031114

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

Benefit of exercise

• More energy

• Stronger muscles

• Greater endurance

• Helps prevent heart disease

• Helps control body weight

• Helps fight depression

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

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

After Spinal Cord Injury

• Depends on level and completeness of injury!– Complete vs incomplete– Above vs below 6th thoracic level

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

Types of exercise/activity

• Aerobic Conditioning

• Weight lifting

• Balance activity

• Stretching

• Assisted exercise– Functional Electrical Stimulation– Assisted walking

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

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

Stretching

• Helps to prevent injuries

• Improves range of movement to improve performance of daily tasks

• Prevents contractures

Assisted exercise

• Assisted movement

• Functional Electrical Stimulation

• Assisted walking

Now What?

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

Exercise Prescription

• Type (What to do?)

• Frequency (How often?)

• Intensity (How hard?)

• Duration (How long?)

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

Things to remember with exercise

• Autonomic Dysreflexia

• Bumps, bruises, blister…

• Pressure reliefs

• Nutrition

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!!!