ARauworth |
Welcome! Thank you for joining me on NCPAD's first live chat session. Please feel free to ask any questions related to physical activity and disability and I will do my best to provide answers. |
ARauworth |
Please excuse the spelling errors as there is not a spell check option! |
Pam |
Hi Amy, |
ARauworth |
Hi Pam! Do you have a question for me? |
Pam |
I am considering training for the Breast Cancer 3-Day walk for October 19-21. This walk involves 20 miles each day. |
Pam |
I use a wheelchair and currently wheel on a hilly trail 3-4 miles each day during the week and 5 miles on a flat trail during the weekend. They have a training schedule but am not sure this is okay |
Pam |
I don't want to have over use of shoulders, etc. Wondering what is reasonable for a wheelchair user to prepare or even if this goal is reasonable. |
ARauworth |
Pam-how would you rate your current level of fitness on a 1 to 10 scale? |
Pam |
How do I rate it?? I can go 5 miles on flat without being tired, about 12-minute miles. I do a seated aerobics video at night for 45 min. |
ARauworth |
You do have valid concerns. Many of the recommendations such as the Surgeon General's Report are based on individuals without disabilities. |
ARauworth |
You are the best judge of what you can and cannot do. |
ARauworth |
Since you are preparing early I think that you can monitor your progress for this event and can adjust your training schedule to accommodate for any concerns that may present themselves. |
Pam |
They recommend going about 5 miles every on Mondays, Wednesdays, and Fridays and then 8-18 miles until last 6 weeks, then tapering down on the weekends. They also suggest something else on the Tuesday and Thursday |
Pam |
What about strength training for shoulders? Specific stretches and when? |
ARauworth |
Like any training program, getting the miles in will be important but it should be a goal and if you don't feel great that day, take it a little easier and listen to you body. |
ARauworth |
Stretching...since most motion utilizes the muscles in the front part of your shoulder, it will be important to open up your chest and stretch this area. |
system |
User Mark has logged in. |
Mark |
Hi ARauworth |
Pam |
Does NCHPAD have any stretching or strengthening resources online? |
Mark |
Hi to everyone else in this room |
ARauworth |
To maintain a stable shoulder join it will be good to balance the time spent rolling in a forward motion and strengthen the muscles in the back. |
Pam |
Hi Mark |
ARauworth |
Sorry I type slowly! |
ARauworth |
Hi Mark. |
Mark |
I find this website really useful, keep up the good work! |
Pam |
For your suggestion Amy, What SPECIFIC stretches or strengthening exercises would this include? |
ARauworth |
Thanks Mark! |
Mark |
I am 34 years old and have porphyria. As you are aware this is a very rare disability. Do you have any recommendations on exercising out of my little house? |
ARauworth |
Pam, Yes NCHPAD does have resources. |
ARauworth |
Specific stretches...Let me see how I can describe some of them. |
system |
User Cheeri has logged in. |
sbonne2 |
Pam, do you remember the rowing exercise with the elastic band that I showed you in Asheville? That's a good one to counteract the forward wheeling motion that you'll be doing a lot of. |
Pam |
Hi Cheeri! |
ARauworth |
Thanks Sbonne…Blythe is a staff member of NCPAD. |
Pam |
Maybe your DVD about back exercises (& persons with stroke) would be good for me to follow? I'm not good at doing stuff out of my head. |
Mark |
HI Sbonne2 |
ARauworth |
Hi Mark, I have not worked with anyone with porphyria. This has something to do with chemical build-up in the body and the result is depends on the type...can you elaborate for me on your issues? |
ARauworth |
Hi Pam, Yes a video might be a good idea for you. |
Pam |
Thanks everyone. I will look closer at resources on website that may be a good guide. |
Mark |
I love to be outdoor and especially recreational activities. Being in Texas, that can never really happen. |
Maya |
Hello everyone, the following NCHPAD resources might be useful... |
Mark |
hi Maya |
Maya |
Core & Stability Exercises for Stroke Survivors and People with Multiple Sclerosis, plus How to Prevent Rotator Cuff Injuries in Wheelchair Users |
ARauworth |
Hi Pam-please email me or give me a call. |
Maya |
and another resource is the Strengthening Exercises fact sheet |
ARauworth |
Mark, you should go with what you like but is temperature an issue for you? What about your blood sugar levels? |
Mark |
oh ok ... |
ARauworth |
Thanks Maya...another NCHPAD support staff. |
sbonne2 |
Pam (it's Blythe - Hi!), the Seated Row in the Strengthening Exercises Fact sheet is the one that would target the opposite muscles from wheeling. |
ARauworth |
Mark - We have a lot of resources under lifetime sports...any in particular that you like to do outdoors? |
Mark |
I love to bungee jumping |
ARauworth |
Mark-another good idea is to think about sum protection as well which can be an issue as you know. |
ARauworth |
Oops...sun! |
ARauworth |
Hi mark-check out this link on challenge courses: Including People with Disabilities in Challenge Course Operations. |
Mark |
thanks ARauworth |
Mark |
I wonder why they are so many people here but no one else is typing |
Mark |
this world has many silent spectators |
ARauworth |
Mark-good question. I bet it is some of my staff and maybe others who don't want to ask a question to the group? |
ARauworth |
I can also be reached at my email at amyr@lakeshore.org |
Mark |
ok thanks ... |
Mark |
God Bless, bye. |
ARauworth |
Mark - all the best to you and keep moving! |
ARauworth |
Any other questions... |
Richard |
Yes |
ARauworth |
Hi Richard! |
Richard |
What should a exercise profession know in order to work with people with disabilities |
Richard |
*professional |
ARauworth |
I really think that it is no different to provide a service to people with disabilities or without... |
ARauworth |
you should always tailor the approach to the individual |
ARauworth |
That's just good customer service... |
ARauworth |
Ask the person about his or her disability... |
ARauworth |
He or she is the most knowledgeable about ability levels... |
Susie |
My friend experiences a lot of pain and it is difficult for him to exercise. Do you have any suggestions on how someone who deals with pain on a daily basis could exercise? |
Richard |
that was helpful, thanks ARauworth |
ARauworth |
find out what they want from their fitness program and go from there |
ARauworth |
Hi Susie... |
ARauworth |
Pain can be cyclic...movement and motion can help to break the cycle of pain... |
ARauworth |
Your friend should rate his pain levels daily...or just on a scale from 1 to 10 how does he feel? |
ARauworth |
then try to adjust his exercise or physical activity to accommodate the pain level for that day |
ARauworth |
Each day he can do a little more...even 1 to 2 minute bouts of exercise can go a long way in pain relief |
ARauworth |
Exercise should not increase the level of pain during or after |
Susie |
Can he exercise for 1-2 minutes at a time to total 30 minutes at the end of the day? |
ARauworth |
That old saying NO pain No gain is Not TRUE! |
ARauworth |
Yes...that is true, if you keep the intensity levels the same during each bout, your body gets the same benefit... |
Susie |
Ok and thanks, I will pass this information onto him. |
Cheeri |
Hi Susie - you may also want to pass on the Primer on Pain fact sheet on the NCHPAD website. |
ARauworth |
Thanks Cheeri! |
Susie |
Will do and thanks! |
Cheeri |
Here's the link:http://www.ncpad.org/281/1784/Primer~on~Pain |
ARauworth |
I am still here if there are any questions...if not that's OK too! |
Johnson |
I am a personal trainer and have a client in a wheelchair who wants to know his % body fat. How should I do it? |
ARauworth |
Hi Johnson... |
ARauworth |
% body fat can be done through several different ways... |
ARauworth |
Skin fold calipers, under water weighing, DEXA... |
ARauworth |
Most personal trainers have easy access to skin fold calipers...do you? |
Johnson |
yes |
Johnson |
I do |
ARauworth |
Then you can use sub-scapular, triceps, and chest for the sites to measure... |
system |
User Susie has logged in. |
ARauworth |
the equations are not necessarily proven accurate do to different amounts of lean body mass |
Johnson |
okay |
Johnson |
I see |
ARauworth |
Another good way is to measure waist circumference |
ARauworth |
You can check out my FITT column at : Understanding BMI and What It Means to You for some more info ... |
Johnson |
Awesome, thank you! |
ARauworth |
Waist circumference should be below 88 cm or less for women and 102 cm or less for men |
Megan |
Hello there! I use a pedometer to track my steps. A co-worker of mine uses a manual wheelchair wants to lose some weight. We plan on being exercise buddies. Do you have any exercise suggestions? |
ARauworth |
Hi Megan... |
ARauworth |
Yes...your exercise buddy who uses a wheelchair should not necessarily go by the 10,000 steps a day suggested... |
ARauworth |
He or she can attach the pedometer to his/her arm... |
ARauworth |
This can be done with a Velcro strap...we offer these at our web shop. |
ARauworth |
To get an accurate count and to set a goal... |
ARauworth |
He/she should wear the pedometer for a week or two and record the number of steps... |
Megan |
Wow. That’s a great idea! I’ll check out the shop. How many "steps" should she be doing? |
ARauworth |
once he/she gets an average ... |
ARauworth |
they can then set a goal of increasing the number of steps by 10% each day |
ARauworth |
this is just an estimate for the % and could be more depending on the person |
ARauworth |
It should be a gradual increase and if you both want to loose weight you should consider your nutrition habits as well... |
ARauworth |
You both should try to exercise most days of the week for approximately 30 minutes as long as you do not have any pain...start out slow and increase gradually |
ARauworth |
Even 5-10 minutes a day can make a difference! |
Megan |
I’ll definitely let her know about setting her personal goals. We can do this during our lunch hour! I’m so excited to start. Thank you! |
ARauworth |
Thanks for the question Megan! |
Cheeri |
Hi Megan - you can check out this NCHPAD fact sheet on Pedometers: What is a Pedometer and How Can I Benefit from Using One. |
Megan |
Thanks - I will! Bye. |
ARauworth |
I'm still here if needed... |
ARauworth |
Thanks to everyone who participated! |