Questions and Answers

I am still in rehab, can I exercise with you?
Yes, most definitely. We can work with your rehab team to develop a program specifically designed for you and your needs whether you are recuperating from hip surgery, knee replacement, back or shoulder surgery. When you are ready to be discharged from therapy we will contact your therapist as we work together to progress you to the next stage of your program. Continuity of exercise will prevent possible relapse and make for better outcomes.

I ache every morning, I have arthritis, can exercise help?
Yes, according to the Arthritis Foundation, exercise is especially advantageous in regards to the joints. Joint movement transports nutrients and waste products to and from the cartilage, the material which protects the ends of the bones. Moving the joints daily helps to keep them fully mobile. Added joint support is achieved by strengthening the surrounding muscles. We would create a safe program specifically for you that include land based exercises including range-of-motion, resistance, and flexibility and combined with endurance (cardio). We can also recommend aquatic and yoga exercises. Whatever you choose is consistent.

Can I exercise if I have heart problems?
Yes, after getting clearance from your physician as to what he will allow; we would suggest a specific cardio/endurance program that might include walking, circuit training, using a recumbent bike or swimming. Just like lifting weights for your muscles, consistent cardio exercise can strengthen your heart and change how your heart functions for the better.Researchers found that people who did three total-body weight workouts for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

Can I just walk and forget the rest?
Yes, walking is one of the best exercised you can do for your over-all health however, you need to do more. We follow the guidelines of the American College of Sports Medicine (ACSM) and American Heart Association (AHA) guidelines. We will design a program specifically for you that include strength, flexibility and balance.

How much physical activity is enough?
The ACSM and AHA recommends the following for healthy 50 plus year old adults:

• Do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity OR
• Do 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity OR
• Do an equivalent combination of moderate- and vigorous-intensity aerobic activity

For healthy 65+ year olds the recommendations are:

• Do moderately intense cardio 30 minutes a day, five days a week OR
• Do vigorously intense cardio 20 minutes a day, 3 days a week AND
• Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

I don’t like to exercise, but know I must.
I know how you feel, I used to feel the same, but remember the more you sit around the more tired and discouraged you get. Boost your mood and energy level. For instance, we can show you simple and fun ways to move and you won’t even think it is exercise. Or simply use the steps more often when you can, part your car away from your destination and walk, get a buddy who is comparable to your level and walk. Find any activity that gets you moving.

I am not very patient, how long will it take until I see a difference in my body?
Depending upon how much time you want to invest in looking and feeling great, yourself 6 to 10 weeks and then you will notice the difference. In the initial conditioning stages, it might be best have us help establish safe goals and get you started on the right path by designing a program with the proper volume, mode and intensity. We can teach you how to monitor your performance, to establish and keep you within safe but effective limits. You should work progressively as your conditioning (established by baseline testing and evaluations) improves. Every effort should be made to make your program as much FUN as possible, by relating your exercises directly to your interests and goals.

I like to exercise, but I don’t want to become too muscular.
I understand, with what we do there is too much repetition to be concerned with bulking up. We use lighter weights and do 2-3 sets of 8 to 12 repetitions for each strength exercise for your upper and lower body.

I am afraid of falling, can you help?
Yes. We would initially assess your fall risk and mobility then develop a progressive routine. As part of your program, we would incorporate postural coordination, flexibility, core and strength exercises to improve your balance thus reducing your fall risk.

I take a variety of medications, won’t that interfere with my exercise.
Of course your physician is the best one to access how your medications will affect your outcomes. Once you receive clearance from your healthcare provider we will then design a program specifically for you. Your safety is of utmost importance to us, so we will monitor your:

1. Vital signs – such as blood pressure and pulse before, during and after exercise. This will serve as an initial guide as to whether you should proceed with exercise, modify or intensify, stop program or arrange for medical intervention.
2. Document all signs, symptoms, changes and complaints of discomfort in response to exercise.
3. Encourage clients to stay well hydrated before, during and after exercise. Given the potential for dehydration with antihypertensive medications – coupled with fluid loss from exercising – this is very important.
4. Monitor exercise intensity appropriately based on medication and client’s physiological response.
5. We will not focus entirely on resistance training with hypertensive clients. If using weights, we use lighter weights and increase the repetitions.
6. Correct exercise techniques (posture) and to avoid any further increase in blood pressure. Avoid placing legs above the heart, placing arms above the head and doing isometric exercises that are held longer than 5 seconds.
7. We will use utmost caution when working with clients on anti-coagulant therapy, to reduce the risk of bumps and bruises that could precipitate a hemorrhage.
8. Provide gradual warm-up exercises and movements and proper cool-down exercises to allow body to acclimate and prevent injury. It is recommended to warm-up and cool-down for at least 10 minutes.
9. Try to organize exercise sessions with as few positional changes as possible to increase safety and decrease the injury.

I don’t like to eat breakfast before I work out, can I just skip it?
You know how mom used to always say that breakfast is the most important meal of the day? Well, guess what? She was right! When it comes to realizing that breakfast is the fuel that keeps us running throughout the day, you’ll be surprised to know how your body can change if you take the time to eat this important meal.

The fuel that keeps our motors running is glucose. Your brain and your nervous system need glucose to work: that means walking, speaking, stretching, typing – any activity requires this fuel. If you don’t supply it, your system resorts to finding stored carbohydrates or it tries to turn fat into glucose. Why put your body through all this? Instead, do what your mom used to say and eat that breakfast!

My dad was diagnosed for beginning stage Alzheimer’s; I hear aerobic exercise would be good for him.
Yes, that is very true. There is no proven way to prevent Alzheimer’s disease, research provides some of the strongest evidence yet that regular exercise can protect the brain — and even improve cognitive performance — in older adults showing signs of mental decline. We work with clients with cognitive impairment every day; it just takes patience and perseverance.

We start as we do with any new client, with an assessment then and develop a routine that is aerobic in nature and includes other non-aerobic exercise activities to round out the program.