Exercise 101. UIC Physical Therapy Presentation by: Samantha Caravette, Suzie Broski, and Ben Papke

Transcription

1 Exercise 101 UIC Physical Therapy Presentation by: Samantha Caravette, Suzie Broski, and Ben Papke

2 When you think of exercise, what s the first thing that comes to your mind?

3 Why are we here? Discuss the benefits of exercise Exercise Recommendations How often? How much? Getting Started! Exercise Pre- and Post-Bariatric Surgery Exercise Ideas Monitor Success Activity Log

4 Your Goal? Move as much as possible! Physical activity is movement that requires energy It can come from hobbies, chores, your job, running errands Ex: shopping, cleaning, walking, etc Exercise is planned physical activity

5 Why do we recommend exercise? Exercise is beneficial across the lifespan Benefits of exercise 1. Strong muscles and bones 2. Healthy body weight 3. Lungs function properly 4. Breathing becomes easier 5. Reduces the risk of diabetes, stroke, heart disease, high blood pressure, osteoarthritis 6. Live longer with a better quality of life!

6 More Benefits to Exercise 1. Increase energy 2. Sleep better 3. Everyday activities will feel easier 4. Decrease your chance of pregnancy complications 5. Decrease mental irregularities 6. Decrease stress incontinence (loss of urine with physical activity)

7 What is Recommended before Surgery? The following guidelines may help decrease surgical complications and improve your recovery 20 minutes of mild to moderate aerobic exercise per day At least 10 minutes at a time Beginners: 5 minutes at a time, 4 times a day 3-4 days per week

8 What is Recommended before Surgery? Focus on whole body exercises that increase your heart rate Walking, biking, swimming, dancing, etc Find something that interests you! Strength training should be added when you are consistent with your aerobic training Keep up your aerobic training! Combine strength and aerobic exercises

9 Rate of Perceived Exertion (RPE) Rating system that you can use to describe how hard you are exercising Your goal RPE: 10-12

10 Heart Rate (HR) Definition: how many times your heart beats per minute Increases with activity How to take your heart rate: Using your index and middle finger Feel your pulse on the inside of your wrist underneath your thumb Count the beats that you feel for 60 seconds Your goal HR: beats per minute higher than resting heart rate

11 Talk Test When exercising, you should be able to finish complete sentences A few pauses to take an extra breath

12 Things to Consider when Exercising Always warm up before exercise and cool down after exercise About 5 minutes each Wear supportive shoes and comfortable clothing that will allow you to move with ease Stay hydrated! Drink water Avoid sugary sport drinks or energy drinks Stretch regularly

13 Things to Consider when Exercising Follow your physician s specific directions Stop exercising if you are experiencing pain But, some discomfort is expected as your body is experiencing activities that it is not used to

14 You and Your Exercise Journey

15 How will Exercise Fit into your Pre- and Post-Operative Routine? Recommendations may change after surgery Goals are different Progression Consistency

16 Goals Before Surgery Exercise to reduce complications of surgery and improve your recovery Make exercise a daily routine so after surgery it is not as difficult or overwhelming Prevent further weight gain before surgery

17 Goals After Surgery Your goals will change over time Lose weight Maintain weight loss Prevent weight regain Get stronger! Be able to walk longer/faster Participate in new and exciting activities Daily chores should not feel challenging or drain energy

18 Exercise Ideas

19 Ways to Incorporate Exercise into Daily Life Park at the end of the parking lot to incorporate more walking Take the stairs instead of the elevator or escalator Utilize your lunch break by taking a walk Perform mini exercises while waiting in line or sitting at your desk Stand during stationary activities

20 Overhead Press

21 Wall Push-Up

22 Sit-to-Stand

23 Step-Ups

24 Heel Raise

25 Tracking Your Exercise: An Activity Log Date Amount Type Notes 6/1 10 min x 3 Walk Short of breath, felt good, RPE 10 6/2 15 min, 10 min Walk Slow and steady, fun, RPE 9 6/3 20 min Walk/bike Tired after 20 min, RPE 11

26 Remember! Please talk to your physician about your specific needs before starting any exercise program!

27 Any Questions? Thank you!