Stroke

A safe and effective exercise program is an important part of post-stroke rehabilitation. Regular physical activity contributes to improving balance and coordination, reduces the need for aids and increases the overall quality of life, most importantly; exercise reduces the likelihood of a stroke.

My general recommendation would be: training should be focused on an increase in mobility and overall fitness which reduces risk factors, and exercises which emphasize proper posture and rotation of the spine which contribute to better quality in daily life. Exercising 3-5 times a week is a good goal which you can set. Such an objective is easily achievable, and at the same time, enables the realization of the health benefits of exercise. The exercise of shorter duration (10 minutes) several times a day can be accumulated to meet the daily recommended values. The intensity of the activity should not exceed the intensity above which you can have a normal conversation

High blood pressure

We define hypertension as chronically elevated blood pressure above the value of 140/90 mmHg. If left untreated, hypertension increases the risk of strokes, heart attacks, and arterial disease. In addition to improving cardiovascular function, exercise also contributes to lowering blood pressure.

My general recommendation would be: pick an activity which you enjoy and it has low impact like walking, riding a bike, and low impact group exercise programs. When you increase your cardiovascular capacities you should include resistance training also. If you have high blood pressure, you should avoid holding your breath during exercise because it can cause huge fluctuations in blood pressure and increase the chances that you will faint. If resting systolic pressure is greater than 200 mmHg or diastolic pressure is greater than 115 mmHg, you should not exercise, you should focus on nutrition to lower your blood pressure first

Diabetes type 2

With exercise, you get much effective glucose control in your blood and it makes it easier to maintain ideal body weight, exercise also increases insulin resistance, and as a result of that it can reduce the need for medications because muscle cells become far more efficient in glucose absorption from the blood.

My general recommendation would be: adapt your exercise to time when you take your medications, for every 1h of exercise, take additional 15 g of carbohydrates before or after activity, minimal activity should be 4 times a week of aerobic activity 20-60 minutes and 2 resistance training a week, if it’s needed, you can take longer breaks during the exercise and it’s very important to avoid exercise while glucose in your blood is too high

Heart attack

Exercise takes a huge part in the prevention and rehabilitation of many cardiovascular diseases including heart attack, exercise reduces high blood pressure, reduces risk of diabetes and helps with maintaining ideal body weight. Aerobic exercise has huge benefits for blood flow which reduces load on the heart.

My general recommendation would be: if you are in a low level of training or just beginning it, you should start with max 15 minutes of training, with an increase of duration for 5 minutes after 3-4 training. Through a longer period of time, it’s needed to get to 30-60 minutes of exercise 3-4 times per week. It’s very important to monitor heart rate and stay within recommended levels. If you start feeling pain in the chest you should stop physical activity.

Obesity

A combination of exercise and healthy nutrition is the most effective way to reduce your fat mass and to keep that fat away. Exercise helps with increase in calorie consumption, reduces subcutaneous fatty tissue and reduces risk of many other diseases. The main activity should be activity which you enjoy and which you can do for longer periods of time without losing motivation.

My general recommendations would be: 20-60 minutes of cardiovascular activity 3-4 days a week, at least 2 days of resistance training for all bigger muscle groups, the most important thing is to set realistic goals like lose 2kg of fat in a month because everything over that can have negative health impacts, and you should pay attention to exercises which you do because of the huge load on your joints

Osteoporosis

With a regular physical activity, we reduce loss of bone density mass which is directly correlated with aging. Also, exercise increases strength and bone density. Except direct influence on bones, exercise increases muscle strength, endurance, mobility and reduces the probability of falls or bone breaks. Biggest benefits of exercise are received when plan and program are used for a longer period.

My general recommendation would be: resistance training and cardiovascular training, low impact low-risk exercises like walking, swimming, riding the bike, people with osteoporosis should slowly progress to 4 aerobic training and 2-3 resistance training per week

Remember any activity is better than inactivity

At least 150 minutes of low impact aerobic activity through the week (5 times a week for 30 minutes or 3 times per week for 50 minutes)

At least 75 minutes (3 times for 25 minutes) of high impact aerobic activity of equivalent of combinations of that activity

Media Contact
Company Name: Pentagram of Health
Contact Person: Dom Draganic RD & PT
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Phone: +385 95 533 7528
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