POST-POLIO SYNDROME - handout from Dr. Ward from our January 23, 2020 meeting

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Regular Physical ACTIVITY = Moving = "Exercise"

Regular physical activity: The single best approach to improve health*.

(*Supported by multiple evidence-based studies in the past 5+ years when compared to other interventions including medications; manual therapies; injections.)

Better than diets; medications; marijuana/CBD; injection therapies; passive therapies such as massage, acupuncture, chiropractic adjustments, osteopathic adjustments.

Types of physical activity: Just about anything*. "You name it". If it is active, it is great.

The activity(s} should be specific to the specific person (physical abilities, pattern of post polio syndrome, interests, time).

Outside may be better than inside.

Walking. Hiking. Stairs. Yard work. Cycling. Yoga. Pilates. Tai Chi. Aquatics. Aerobics. Weight lifting. Dancing. Kayaking. Canoeing. Row boating. Paddle boarding. Pickleball, doubles. Tennis. Golf, walking. Volleyball.

How often: how much: Ideally, three-five days per week; up to 30 minutes per day, broken up into 5-7 minute segments of activity interrupted by brief 2-3 minute rests.

Other day-to-day strategies:

Park vehicle away from building entrances.

Use stairs up and down rather than elevators.

Walk on lunch breaks.

[Use a fitness tracker to count steps for motivation. Goal is about 8000 steps per day (not 10,000 as advertised). 8000 steps is about 4 miles.]

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Benefits:

·        Helps control weight: Burns calories

·        Prevents low back pain

·        Reduces back pain

·        Reduces pain generally

 

Helps health problems:

·        Improves blood pressure;

·        Diabetes control (improves insulin sensitivity);

·        Lipids/blood fat levels

·        Fibromyalgia

·        Dementia including Alzheimer's

·        Chronic fatigue

·        Reduces belly fat

·        Reduces heart disease; stroke; arthritis; osteoporosis.

·        Promotes better sleep

·        Increases overall energy

·        Increases strength and endurance and coordination

·        Improves balance

·        Reduces the risk for falls

·        Decreases anxiety

·        Decreases depression

·        Improves overall mood

·        Improves relaxation

·        Improves brain health, attention, and memory

·        Improves sex drive

·        Slows the aging processes

 

Barriers:

Few physicians advocate activity effectively with their patients. A high percentage of the public does not like exercise. "Exercise" is perceived as "work" and as time consuming. Exercisers are viewed as elitist.

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Sources of information:

·        Archives of Physical Medicine and Rehabilitation 2019; 100: 1153-61

·        Mayo Clinic.

·        Johns Hopkins.

·        Harvard Medical School

·        AARP

Henry David Thoreau-"one for the most central proponents of walking"

Internet. Be careful!