Aerobic Stroke Exercises to Regain Daily Function
Exercise After Stroke
There are numerous reasons to exercise after having a stroke including rehabilitative benefits and increased quality of life. Most importantly, exercise is an excellent preventative measure to decrease the risk of suffering from another stroke. Most stroke patients understand the benefits of exercise but are unsure of what types of exercise to perform, how much exercise they should be doing, what equipment is needed and most importantly, how to stay safe while exercising. These concerns are valid and can easily be addressed! Check out these tips to stay healthy and safe while exercising post-stroke.
Stroke Exercise Guidelines
Aerobic exercise is incredibly beneficial for stroke patients. The American College of Sports Medicine suggests that in a week, adults complete 3-5 days of large rhythmic exercise for 20-60 minutes a session. Your doctor or healthcare professional will advise you on the exact frequency, duration, and intensity for your aerobic exercise based on the severity of your stroke and your medical history. Aerobic exercise includes activities such as walking, cycling, using a stair climber, elliptical, swimming and other large, rhythmic forms of exercise. This exercise can be completed in 10-minute bouts throughout the day if shortness of breath and low energy are of concern for you.
Stroke Volume During Exercise
Many stroke patients are hesitant to exercise because they are worried about putting too much strain on their heart. The American College of Sports Medicine suggests that it is safe to exercise at 40-80% of your heart rate reserve, or equivalently, at a Rating of Perceived Exertion (RPE) of 12-16 on a scale of 6-20. Many stroke patients have a target heart rate zone given to them by their doctors, and this is what you should follow when exercising. Wearing a heart rate monitor while exercising is a great way to stay within your target heart rate zone and give you peace of mind that you are exercising safely. Exercise does not have to be scary!
Safety While Exercising
Before starting any aerobic training program, stroke patients need to consult their doctor. Each stroke has varying effects, and different treatments and medications have side effects that need to be monitored. Your doctor will complete the appropriate tests for you based on the severity of your stroke and provide you with a safe intensity that you should be exercising at. Your doctor will also specify what you can and cannot do for exercise based on your treatment and medical history. Generally, high-risk stroke patients will need more care and will complete aerobic exercise in a supervised facility. Lower risk stroke patients do not need as much supervision and can safely complete the aerobic exercise at home when prescribed the correct intensity from their doctor. Additional safety tips include remembering to take your medications at the same time every day, and exercise within the hour of taking them. Stay hydrated and have water available when you are exercising. Finally, for those with paralysis or spasticity, remember to have stable support nearby when completing your sessions to reduce the risk of falls. Always wear any supports and braces and use your walking aids during your sessions. When executed correctly, exercise is effective and safe for stroke patients!
Exercise Equipment for Stroke Patients
Many stroke rehabilitation exercises can be completed in the comfort of your home without costly equipment. Generally, aerobic exercise does not require equipment unless you are using a machine (i.e. treadmill, elliptical, ergometer etc.) or would like to hold light dumbbells when walking. Depending on the effects of the stroke, you may suffer from semi-paralysis or spasticity. In this case, ankle or wrist weights are a great alternative to dumbbells to increase the intensity of your workout. Always consult your doctor before making any progressions to your aerobic routine.
Stroke Patient Exercise List
Aerobic training has many benefits for stroke patients including improving strength and balance, lowering blood pressure and improving mood and quality of life. Every aerobic training session will require a warm-up before exercise, and a cool down after exercising. A good aerobic warm-up will consist of at least 5-10 minutes of activity and a cool down 5-10 minutes of activity and stretching. Remember that each exercise session should be 20-60 minutes in length depending on your current conditioning. Keep in mind that your sessions can be broken down into 10-minute bouts if you experience shortness of breath or low energy. An example aerobic exercise session for a low-risk stroke patient can be found below.
Warm-up
1-minute Marching in Place
30 Seconds Ankle Rotation Clockwise
30 Seconds Ankle Rotation Counterclockwise
1-minute Marching in Place
3 Minutes Slow Walking
30 Minute Session
30 minutes of walking at Specified target heart rate zone or % HHR Specified by doctor.
Cool Down
5-minute slow walk
Thigh Stretch
Hamstring Stretch
Trunk Side Stretch
Calf Muscle Stretch
