1. Have a Physical Evaluation Before Beginning an Exercise Program
While a stroke can impair your ability to exercise, it's important to resume fitness activities to help with physical, mental and emotional recovery. Lack of exercise can lead to secondary health complications like hypertension, diabetes and cardiac stress, which may put you at risk for another stroke. Before you begin an exercise program, however, schedule a physician visit to go over your medical history and complete a physical exam. Your doctor will formulate an exercise prescription based upon your ongoing physical deficits, previous experience with physical fitness and ability to adhere to a program. He may recommend the installation of tools like grab bars or handrails to prevent falls when you exercise at home, and he may offer modifications for difficult exercises based upon your limitations.
2. Include Weekly Cardiovascular Exercise
The American Heart Association (AHA) recommends that stroke survivors participate in 20 to 60 minutes of aerobic exercise at least three times a week and up to seven, if possible. Studies indicate that increasing your mobility while raising your heart rate can decrease muscle atrophy, lower fat absorption and improve abnormal glucose metabolism. You can break aerobic exercise into 10-minute intervals while working on your endurance, and exercise may include walking, jogging or treadmill hill-climbing routines. In addition to the cardiovascular benefits of this type of workout, you may begin to see improvements in your coordination, strength and balance, which can improve walking difficulties and functional mobility deficits.
3. Incorporate Resistance Training for Major Muscle Groups
In addition to aerobic exercise, it's important to incorporate resistance training into your post-stroke routine. Consider hiring a qualified personal trainer to assist you in selecting exercises, perfecting your form and overcoming muscle-specific weaknesses. Your trainer should introduce basic exercises that allow you to work through a full range of motion, stimulate your nervous system and improve deteriorating muscle tone.
Your weight training workout should consist of eight to 10 exercises that target the major muscle groups in your legs, arms, chest, abdominals and back. Start with one set of 10 to 15 repetitions for each exercise, and increase the weight and repetitions as your strength and endurance improves.
4. Don't Forget Core Strength, Balance and Flexibility
If you're recovering from a stroke, you're probably dealing with balance, flexibility and coordination issues. Since all movement originates from the core, it makes sense to integrate core-centered yoga and Pilates-based programming into your post-stroke workouts. Ask your physical therapist or physician to refer you to a yoga instructor who specializes in stroke rehab since there are certain yoga postures and Pilates exercises that are contraindicated for those with stroke risk factors like high blood pressure, carotid artery narrowing and blood flow issues. Yoga and Pilates require attention to body positioning, so they can also help retrain your motor function.
Remember to include gentle stretches before and after your resistance training and aerobic activity as well. This will help improve your muscle memory, allowing you to improve your flexibility, agility and functionality as you continue to recover.
