- Speak with your physician or therapist first!
- Ensure appropriate treatment schedule is being followed
- Always warm up and cool down
- Exercise within a pain-free range of motion
- Start conservatively and progress slowly by setting realistic fitness goals
- Be cautious with any joint or muscle involved in reoccurring bleeds
- Light activities may be resumed after consulting your physician
Aerobic exercise
- Adults should aim for 150 minutes of moderate-intensity exercise per week
- If necessary, exercise time may be broken into three 10 minute sessions per day
- Gradually progress exercise time, frequency and intensity
- Monitor intensity using the Rate of Perceived Exertion Scale (RPE) or the “talk test”
Strength exercise
- Start exercising 2 times a week using low resistance and high repetition (1-2 sets of 10-15 reps)
- Include all major muscle groups; if no bleed is present you can work affected joints
- Focus on decreasing strength imbalances
- Use free weights, Thera- bands, and functional resistance activities
Flexibility exercise
- Only stretch warm muscles (best performed at the end of an active workout
- Include all major muscle groups except joints that are ankylosed
- Focus on decreasing flexibility imbalances
- Hold the position and avoid bouncing movements (ballistic stretches)
Balance exercise
- Maintaining good posture while standing or sittin
- Clear exercise area of potentially dangerous items
- Begin with 1 set of 5 balance exercises two times per week holding each exercise 10-15 seconds
- To progress, increase the time you hold each exercise and increase to 2- 3 sets
Mind/Body exercise
- Focus on good posture, clearing your mind and taking deep, even breaths
- Tai-Chi is an excellent option
Precautions: If a bleed does occur during or after exercise, stop immediately, administer appropriate treatment and contact a physician. Individuals with hemophilia must be able to self-monitor and recognize early signs of a bleed. Make sure medication is nearby should a bleed occur.
