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NCHPAD - Building Healthy Inclusive Communities

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Transcript


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. amyr@lakeshore.org or call the 800 number and we can work on a few specifics. I talk much faster than I type!

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!


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