Exercise Therapy

Exercise is vital for maintaining brain health. Before starting any exercise program, please complete the following checklist.

1. Get clearance from your health care provider for the exercise you plan to do
2. Make sure to have the proper equipment and clothingA

There are basically 4 types of exercise. Each is important for good health.

1. Aerobic
2. Strength training
3. Coordination
4. Stretching

As a general rule, neurological disorders require you to perform all 4 of the above exercises. The general rule is:

1. Gentle stretching
2. Aerobic exercise, alternating with strength training
3. Coordination exercise

Aerobic exercise

Aerobic exercise requires the heart rate to be in "the zone" which is generally 60-75% of maximum predicted heart rate. You can calculate this for yourself by using the following formula:

220 - age = Maximum Heart Rate (MHR)

MHR x 0.6 = 60% rate

MHR x 0.75 = 75% rate

Age 60% 75%

50 102 127

60 96 120

70 90 112

80 84 105

90 78 97

You should remain in the zone for at least 20 minutes per session. Continued additional benefit occurs for every minute above 20 minutes that you stay in the zone, up to 60 minutes. You can tell if you are in the zone by purchasing and using a pulse meter. These can be purchased on line and in sporting goods stores. While they can be complicated to operate, the importance of staying in the zone cannot be overemphasized. Friends, family, and even your health care provider can help you set up the equipment. This is an important part of aerobic exercise, so don't skimp and learn how to use it properly.

In general, don't outwalk or outrun your heart or your breath. If you start getting too breathless to talk, then slow down or stop.

Stretching

Yoga is the typical example used for stretching exercise.

Coordination

This usually applies to hand-eye or leg-eye movements. The best one is dancing, especially with a partner. Alternatives include racquet sports, golf, swimming, jumping rope (the last 2 can combine aerobic with coordination and are excellent combo exercises for saving time).

How often to exercise?

Minimum with benefit = 20 minutes of aerobics 3 times a week

Ideally, 30-60 minutes of exercise a day, evenly split between aerobic, coordination, and strength/stretching.