Welcome back to the Healthy Life Podcast... today we are going to talk about energy, exercise and reserves. You’ll find that most stroke survivors have their energy in the morning and it can decrease as the day progresses. So movements, activities, and exercises need to be done early in the day. In fact I often suggest that people postpone any showering routine until later or after exercise or only shower every other day if energy is an issue.
Exercises do not need to be strenuous in order to be affective... but they do require movement and consistency. It is important that you understand your limitations but work slowly to expand them. Too often we limit ourselves because of taking on or trying too much and then being discouraged or giving up altogether. One rule I often apply is the five finger rule. Limit your self to five exercises (movements) of 5 repetitions each. Take your time. A little multiplied equals a lot. Most times we do not have the energy for a prolonged exercise time... we wear out... so take it in small bits. For those that lack a lot of movement take these 5 movements to heart:
Weight shift/tip - While seated on bed side lean right and then sit straight and then left and then straight. (This is one repetition) now do 5 repetitions.
Knee bendWhile sitting in a chair extend your knee out straight and then back down - first the right 5 times then the left 5 times.
Hands grasp in front & overhead: Clasp your hands together and pull them out in front of you and then lift over your head or as high as possible. (This is one repetition) now do 5 repetitions.
Wall slide: (This may require assistance) stand with your back against the wall and place your feet out about 12” from the wall. Slowly slide down the wall about 5” to 6” and then slide back up. (This is one repetition) now do 5 repetitions.
Leg lift: while laying on top of your bed lift your right leg up 6” and hold for a three count repeat with the left leg. (This is one repetition) now do 5 repetitions.
These are simple movements that may or may not need to be assisted... it’s not earth shattering but they are good generalized movements. Now many people who are more active or have a walking schedule may think they don’t need these. In that they are mistaken. These may seem simple but fulfill basic movements you need. Sure if you are able to be consistent and add to this do, but you need these basics. It’s easy to put these aside for others that may be more strenuous but not necessarily more helpful.
If you are limiting your activities on a daily basis then you need to set aside time each day for some exercise. If you are moderately active then maybe 3 days a week... but unfortunately I often see it reversed! I have said it before... use it or loose it! Discomfort or tightness just shows how much movement we need... the more we move the easier it becomes. I recently watched a video that someone posted and I have to be careful... I deal with stroke survivors everyday and I know they were thrilled with his walking but they asked me to critically view the clip and give my input... which I am happy to do... his suggestions that I gave were...
1 add arm swing in the affected side
2 keep your eyes ahead and not looking down
3 better posture over speed
Now sugar highs and lows often can also exist when we eat refined sugar, sugary drinks or energy drinks. Often we do this to increase energy for exercise. Although I’ll admit they can provide short bursts of energy....but it peaks and dissipates too quickly and the best form of energy is in an animal protein... which is best, but for those who are vegan and vegetarian can still benefit from sources of protein such as pea protein, dairy, and certain plant proteins such as macadamias. Protein speeds metabolic function every time it is consumed. Jerky or cheese sticks work the best... we need that kind of energy to increase metabolism and not weight, have energy in reserve that will last us all day and not just 30 minutes.
Well unfortunately it’s that time again...that’s all the time we have for today ... I’m glad we had this chance to talk about our energy and exercise... thanks for joining me today and I look forward to sharing with you next week, ...please feel free to leave me a message at stroke.global or on Facebook @stroke.global, I enjoy seeing them all and I’m happy to critique a video too. I’m thrilled to mention again that we are now on iTunes so please subscribe... it’s best to search by my name (Ruth Lycke) there are just too many podcasts out there and we’re not big enough to be noticed yet...
It really is an honor and it’s been a pleasure sharing today and I hope you’ve enjoyed this podcast... we keep it brief so it’s easy to add to your day... we want to thank our sponsor TCM Restoration for helping us provide this venue. Feel free to share this podcast with others, offer your feedback and questions and follow us online on our website stroke.global or on our Facebook page. Well I look forward to learning more with you tomorrow.