Supported by Destination fitness. PURPOSE Destination fitness provides guidance and direction not...

Supported by

Destination fitness

PURPOSE

Destination fitness provides guidance and direction not only on how to keep moving, but also on how to do it safely.

Physical activity will help you to achieve an active lifestyle, no matter how old you are or what type of bleeding disorder you have.

1. BENEFITS of physical activity

2. RISKS of physical activity

3. Components of a FITNESS PROGRAM

4. ROADBLOCKS to physical activity

5. CHOOSING the right activities

BENEFITS OF PHYSICAL ACTIVITY

PHYSICAL ACTIVITY MAKES PHYSICAL ACTIVITY MAKES US FEEL MORE ALIVE...US FEEL MORE ALIVE...

PHYSICAL ACTIVITY IS ESSENTIAL PHYSICAL ACTIVITY IS ESSENTIAL FOR HEALTHY GROWTH AND FOR HEALTHY GROWTH AND DEVELOPMENT...DEVELOPMENT...

BENEFITS…

increases self-esteem, self-confidence;

provides a sense of well-being;

develops social skills, interests and hobbies;

develops cardiovascular fitness;

reduces the risk of heart disease in later life;


PHYSICAL ACTIVITY...PHYSICAL ACTIVITY...

BENEFITS…

enhances bone formation (Adolescence is a critical time for bone mass formation);

reduces the risk of osteoporosis;

helps maintain healthy body weight;

reduces stress on joints;

reduces risk of range-of-motion loss;

decreases risk of diabetes and high blood pressure;



BENEFITS…



develops strong muscles;

protects joints from injury through improved endurance;

improves muscle flexibility which reduces risk of strains/bleeds;

maintains/improves joint proprioception;

improves coordination and reflexes, and shortens reaction time;

develops motor skills;

maintains/improves general mobility and function;

BENEFITS…



increases blood flow which helps to repair damaged tissues;

reduces mental and muscular tension;

increases concentration and energy levels.

BENEFITS

Avoiding all bleeds is unrealistic, but it is wise to avoid the more serious ones.

Certain factors increase risk, especially for those with target joints.

RISKS…

RISKS OF PHYSICAL ACTIVITY

Contact in hockey, for example—between players, with the puck, against the boards—is much greater than in soccer. The risk of injury, therefore, is higher.

RISKS…


CONTACTCONTACT

SPEEDSPEEDMotorized sports like water skiing, snowmobiling and dirt biking carry a greater risk of injury than regular biking because of their speed.

Football, boxing, and riding a 4-wheeler, for example, are extremely risky, even to people without a bleeding disorder, because of the high force of impact.

RISKS…


FORCE OF IMPACTFORCE OF IMPACT

HEIGHTHEIGHT

The more height involved, such as in snowboarding, downhill skiing, and hang-gliding, the greater the risk of serious injury.

Waves in water skiing, and icy conditions when skiing are examples of how unpredictable conditions can affect the degree of risk.

RISKS


UNPREDICTABLE CONDITIONSUNPREDICTABLE CONDITIONS

Any type of physical activity (as long as it is chosen carefully) is generally considered preferable to none at all.

Nevertheless, to obtain maximum benefits, try to include aspects of all three of the following components in your journey to healthier living:

endurance or cardiovascular activities; muscle strengthening activities; flexibility exercises.

FITNESS PROGRAM…

COMPONENTS OF A FITNESS PROGRAM

FITNESS PROGRAM…


strengthen the heart and facilitate the transport of oxygen throughout the body;

decrease the risk of diabetes, stroke and high blood pressure.

Examples: swimming, brisk walking, cycling...

ENDURANCE OR CARDIOVASCULAR ACTIVITIES...ENDURANCE OR CARDIOVASCULAR ACTIVITIES...

MUSCLE STRENGTHENING ACTIVITIES...MUSCLE STRENGTHENING ACTIVITIES...

help condition your muscles, bones, tendons and ligaments to resist various forces, without sustaining injuries.

Examples: weight lifting, calisthenics, shovelling snow…

FITNESS PROGRAM


aid your muscles, tendons and other soft tissues to attain and maintain their maximum range of motion;

help in the prevention of certain injuries through improved flexibility.

Examples: yoga, Tai Chi, specific stretches…

FLEXIBILITY EXERCISES...FLEXIBILITY EXERCISES...

OTHER COMPONENTS...OTHER COMPONENTS...

Nutrition and sleep - Some experts would add proper nutrition and rest (sleep) as components of a complete fitness program.

Regardless of the component in question, progress your activity level(s) carefully, so as to minimize the risk of injury.

ROADBLOCKS…

ROADBLOCKS TO PHYSICAL ACTIVITY

Many people, whether they have a bleeding disorder or not, find different reasons to avoid physical activity.

It’s too cold outside! It’s too hot outside!

ROADBLOCKS

ROADBLOCKS TO PHYSICAL ACTIVITY

ROADBLOCKS...ROADBLOCKS...

I am just not in good enough shape.

I am too busy to exercise.

My joints are so badly damaged there’s no point in trying to get in shape.

My parents won’t let me.

I have a bad knee and am afraid of hurting it.

I don’t like exercise. I prefer quiet activitites.

I have an inhibitor...

Each of these statements contains an

element of truth, a reason why physical activity may be more

difficult.

Keep your reasons in mind as we go on to the

next section: CHOOSING THE

RIGHT ACTIVITIES!

CHOOSING…

CHOOSING THE RIGHT ACTIVITIES

Speak to your physiotherapist who can help you to identify any joint or muscle problems that may affect your ability to participate in your chosen activity.

Consider having some baseline measurements done, such as heart rate, muscle flexibility, strength or % body fat. Then repeat these measures after a period of time to measure the effect of physical activity on your body.

BEFORE YOU START A NEW ACTIVITY...BEFORE YOU START A NEW ACTIVITY...

CHOOSING…


Individual or team activities?

Recreational or competitive level?

Indoor or outdoor?

Summer, winter or year-round?

WHAT DO YOU LIKE TO DO?WHAT DO YOU LIKE TO DO?

WHAT DO YOU KNOW ABOUT THE ACTIVITY?WHAT DO YOU KNOW ABOUT THE ACTIVITY?

Have you seen it done?

Have you tried it?

Is there any preparation or equipment needed?

How much does it cost?

Is there good coaching/supervision available?

What types of injuries are possible?

Do you know someone who has done it?

CHOOSING…


Do you need prophylaxis?

Do you have a target joint?

Do you need to protect certain joints with braces or splints?

Have you spoken to your physiotherapist?

Do you need to build up strength/improve flexibility before you begin?

ASSESS YOURSELF / YOUR CHILDASSESS YOURSELF / YOUR CHILD

START SLOWLYSTART SLOWLY Try a few sessions before you commit yourself.

Have a plan for dealing with injuries.

Keep a record (once you start the activity):

→ Are you having MORE or FEWER bleeds?→ Are you using MORE or LESS factor?

CHOOSING…


Several attempts have been made to classify sports and activities by risk:→ WFH “Go for It!”→ NHF “Hemophilia Sports and Exercise”

You need to look at the… → potential for injury - Some activities are rough. → type of injury - Injuries may be infrequent but when they do occur they

are very serious (e.g. head injury).

CATEGORIES OF RISKSCATEGORIES OF RISKS

REMEMBER!REMEMBER!Injuries related to sports and activities are caused by: contact with players, objects, equipment; speed (loss of control, collision); force of impact; unpredictable conditions;

height; overuse (repetitive strain).

CHOOSING…


THINK ONCE!THINK ONCE!

Considered safe for most people with bleeding disorders

Tend to be individual, not team, activities

Tend to use little or no equipment

May still pose problems for some individuals, e.g. target joints, inhibitors, poor coordination

Examples

Tai Chi ▪ yoga ▪ swimming ▪ bicycling ▪ golf

fishing ▪ hiking ▪ walking ▪ sailing ▪ canoeing ▪ kayaking

CHOOSING…


THINK TWICE!!THINK TWICE!!

Can cause some injuries, but can be fun to do with friends

Usually need some preparation: → learn skills and rules;→ have proper equipment;→ might need prior conditioning.

Involve more speed and potential for collision

Examples

badminton ▪ basketball ▪ baseball ▪ bowling ▪ tennis ▪ skating

volleyball ▪ cross-country skiing ▪ running ▪ soccer ▪ hackeysack

CHOOSING


THINK AGAIN!!!THINK AGAIN!!!

Because of the speeds involved and the risk of collision or body contact, these sports can cause serious injury even in people who do NOT have bleeding disorders.

These may seem like fun to do, but the types of injuries can be serious, even fatal.

Examples

football ▪ hockey ▪ downhill skiing ▪ rollerblading

skateboarding ▪ karate/judo ▪ snowboarding ▪ wrestling

boxing ▪ taekwondo ▪ dirt bike racing ▪ racquetball ▪ snowmobiling

CHOOSING

CONCLUSION

Being in good physical health doesn’t mean you have to go to the gym every day or push yourself until you hurt.

Not every activity is for everyone. There are many things to consider when you choose a physical activitity.

Your physiotherapist can help you decide if you should think once, think twice… or think again.

The most important thing to remember is to listen to your body. Know your limits and don’t push past them.

ACKNOWLEDGEMENTS

The CHS would like to acknowledge those people who contributedto the development of Destination fitness.CLARE CECCHININational Program Manager, Canadian Hemophilia Society (retired)

KAREN CREIGHTONMember, Hemophilia Ontario, Mississauga, ON

ANDREA HANN, PTJaneway Child Health Centre, St. John’s, NL

PAMELA HILLIARD, PTHospital for Sick Children, Toronto, ON

KATHY MULDER, PTChildren’s Hospital, Winnipeg, MB

RAYMOND O’SHAUGHNESSYMember, CHS Quebec Chapter, Terrebonne, QC

DAVID PAGENational Executive Director, Canadian Hemophilia Society

PATRICIA STEWARTMember, CHS Quebec Chapter, La Durantaye, QC

KRISTY WITTMEIERPhysiotherapy Innovation & Best Practice Coordinator, Winnipeg Regional Health Authority

NICK ZOURIKIAN, PTCHU Sainte-Justine, Montreal, QC

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Supported by Destination fitness. PURPOSE Destination fitness provides guidance and direction not...

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