Evidence suggests that exercise may decrease the risk of mortality due to a stroke. Although further research is needed to validate the benefit of regular exercise for stroke victims, the American Heart Association finds the case for increased physical activity "highly compelling at the present time." Exercising the legs is especially important because the legs are so central to daily functioning. Consult with your doctor, however, before starting an exercise program to discuss your individual situation.
Walking
Since so many daily activities require walking, walking is an appropriate exercise to begin with when you are healthy enough to exercise following a stroke. Walking strengthens the lower- and upper-leg muscles and improves your cardiovascular health. Walk at a moderate pace for 20 to 60 minutes per day, at least three days per week. You can break your workouts up into 10-minute segments if desired. If possible, start on a treadmill, allowing you to walk at a steady speed on a consistent and level surface. If you can't walk or have trouble keeping your balance while walking, consider cycling on an exercise bike instead of walking.
Leg Extensions
Leg extensions strengthen the quadriceps on the front of your thighs -- the primary knee extensors. These muscles are essential for sitting down, standing up and stabilizing the knees while walking. Sit upright on a high chair so your feet cannot touch the floor. Allow your lower legs to hang off the edge with your feet about 6 inches apart. Extend your knees to lift your lower legs as far as possible, until both legs are parallel to the floor. Hold this position briefly, then reverse back to the starting position slowly and repeat. Wear ankle weights to make the exercise more challenging.
Leg Curls
Leg curls target the hamstrings, a group of three muscles on the back of your thighs, opposite your quadriceps. The hamstrings are the primary knee flexors and assist with hip extension. Like the quadriceps, they are also help with sitting, standing and walking. Stand with your feet about 2 feet away from and pointed toward a wall, about hip-width apart. Place your hands against the wall at chest height for balance. Keeping your ankle flexed, lift your left foot a couple inches off the floor. Flex your left knee to arc your foot upward and toward the back of your legs as far as possible. Reverse the movement and then repeat. Perform the exercise with your right leg as well. Have another person watch you from behind in case you lose your balance. Wear ankle weights if desired.
References
- "Circulation": American Heart Association: Physical Activity and Exercise Recommendations for Stroke Survivors; NF Gordon, et al.; 2004
- American Council on Exercise: Starting a Stoke Recovery Fitness Program
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
