Welcome back to the Healthy Life Podcast. Today we’re going to start a talk about leg exercises, movement and mobility. Keep in mind because these are only 10 to 15 minute chats they are enough to take in and start with. Do not buy into the idea that of if doesn’t come back in 6 weeks it’s lost forever! You have time but you must maintain and recreate data flow and the brain muscle connection... you can develop control over time.
These are key things that you need to master regarding stroke, age, joint injuries, and arthritis. Let’s begin with the number 1... luffa stimulation... this I have mentioned and have a video on my stroke.global website. I will say that even those who think they don’t have a data flow problem have a data flow problem. Inflammation that comes with injury or arthritis slows data flow and the faster - the better the stimulation this also increases blood flow and circulation increasing the removal of wastes and reducing stagnation and improving body healing.
2. Building large muscle movement through simple & slow exercises that encourage movement and stimulation while building control.
If you can walk then it is important to walk at least short distances for a total of 1 hour every day. This could be to the kitchen, bathroom, room to room, but you should be “moving” for at least an hour. The key is movement. Move it or lose it. You should spend 15 to 30 minutes of casual walking. HINT: it is more difficult to walk slow than fast. Slow walking requires more balance... rapid walking is controlled falling and not as graceful. Slower walking is also less stressful on joints.
The third was strengthening joints. This applies to the ankles, knees, & hip... areas where most problems and issues arise. An ankle needs to be strengthened to compensate for foot drop or weakness and this cannot be done in an AFO (Ankle Foot Orthotic). Many physical therapists never make plans for an AFO to be obsolete. They see them as permanent “helps”, necessary tools that will always be needed. Plan on losing it!
If you do not have regular assistance from a friend or spouse the next best thing is a chair turned backwards at the bedside. I did most of my exercises this way or lying on the bed for many. When the chair is backwards you can stand on your toes and then rotate to your heels and back again. Lunges using a chair works on the knees. Standing and sitting on the tips... all of these work on balance.
The fourth issue is nutrition for healthy joints. It is amazing the foods like spinach that we assume are good for us but actually are high in oxalates that create small crystals that cause inflammation in joints or stones in organs... such as kidney stones or gall stones. Oxalates are a compound found in many foods and produced by your body. While harmless for most people, high oxalate levels can trigger or worsen kidney stones . To prevent kidney stone flareups it's best to limit your oxalate intake to 40 to 50 milligrams per day.
For personalized guidance in this, counsel from a dietitian who specializes in this is recommended. For your information and convenience I have placed a downloadable list in my tips area at stroke.global along with a link to my nutritionist Jodelle.
Please keep in mind that exercise or “activity” is necessary but that it needs to be a part of our overall plan of re-establishing a healthy body and healthy life. Just because we have endured a challenge or two doesn’t mean we can not over come these and continue to live a healthy life and promote a habit of healthy living. These are basic and beginning exercises but keep in mind the goal is not “exercise” for exercise sake but restoring our body to a healthy state. I am over 60 but I feel like and act 30. I fully intend to live well into my 100’s so I need to treat my body well. For those that are hesitant... there is never a better time to start than now!
Well that’s all our time today... thanks for joining me today as we talked about beginning exercises for the legs ... I look forward to chatting more tomorrow ! Please feel free to leave me a message at stroke.global or on Facebook @stroke.global.
It has and always is an honor and 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.