Yes You Can - Fourth Edition - 202

special gloves, elastic wraps, or Velcro cuﬀs to secure your hands to the equipment. Illness: If you’re sick, take a break from your exercise program until you’re feeling better. Low blood pressure [hypotension]: If your upright resting blood pressure is less than 90/50, you should wear an abdominal binder and compression stockings while exercising. Blood pressure often drops in people with SCI when they’re exercising, so know the symptoms of hypotension and monitor how you’re feeling. High blood pressure [hypertension]: Some kinds of exercise can induce autonomic dysreﬂexia for some people with SCI at T6 level and above. Know the symptoms, stop exercising if they arise, and seek medical attention if necessary. Pain: Don’t do exercises that cause or aggravate pain. Consult your doctor or therapist for recommendations about alternative exercises that don’t cause discomfort. Medications can aﬀect exercise tolerance. It’s not uncommon to take many medications to manage SCI issues and other medical conditions. Some medications directly aﬀect the body’s tolerance for and reaction to exercise. Check with your doctor about the medications you’re taking—ask speciﬁcally about your medications in relation to exercise. Fitness and function are more important than looks. Your goal should not be to have bulging muscles like a body builder but rather to have a healthy and ﬁt body that allows you to do what you need to do without fatigue and pain. Eat well. Good nutrition is a very important aspect of your exercise program. Read section 4.b, Nutrition and Weight, and contact your dietitian if you have speciﬁc questions. Ask for help. If you’re unsure how to do a particular exercise or need guidance to start a new exercise program or ramp up an existing program, ask your SCI therapists to get you going in the right direction. Get an evaluation before you start an exercise program. It’s usually safe to start an exercise program without undergoing any special testing, but people with certain medical problems—like heart disease or diabetes— may need some testing before they start doing aerobic exercises. It’s a good idea to discuss your exercise plan with your healthcare provider before you begin. Regardless of your level of injury, exercise is important to keep your body as physically ﬁt as possible. You need your muscles to be strong, your heart to be healthy, and your body to be ﬂexible to maximize your independence. Make a commitment to keep exercise a part of your healthy lifestyle. A Few Final Suggestions Choose activities you like. You’re more likely to continue a program that’s fun. Consider exercising with a friend or family member to keep things enjoyable. Don’t overdo it. “No pain, no gain” means you should work hard; it doesn’t mean you should work to the point of hurting yourself. You might feel some minor muscle soreness when you start or progress in an exercise program. This should fade away in a day or two. Smoking and exercise don’t go together. The many harmful eﬀects of smoking negate the many beneﬁts of exercise. There’s plenty of information and support out there to help you quit smoking. [ 202 ] | Yes, You Can!

Yes You Can - Fourth Edition

Table of Contents for the Digital Edition of Yes You Can - Fourth Edition