by Dee Vink
Introduction
As Polio survivors achieving the right level of exercise is a challenge. If you do too much, your body struggles to recover, and you may feel fatigue or pain. You know if you have overdone it if recovery takes more than a few hours or days.
You cannot exercise your way out of Post Polio Syndrome!!!
If you do too little, your body misses out on some great opportunities that Dee has outlined below. Please contact a knowledgeable physical therapist or health practitioner that knows PPS to determine how much is right for you. – Peter Way
Exercise and the Brain
We are born to move. The brain exists to produce adaptable and complex movements.
The primary motor cortex is largest portion of brain. The Cerebellum “little brain” responsible for coordination of movement and timing of movement contains 50-80% of total brain neurons.
Regular exercise has an anti-inflammatory effect. Inflamation can be checked with C-reactive protein or Interleukin 6 blood tests.
A measure of inactivity, will be elevated independent of obesity, age, gender and smoking.
Longer periods of standing or walking improve insulin action more than moderate to vigorous exercise.
Restorative health effects of being outdoors, including sitting: Increased positive energy, decreased tension, increased vitamin D levels.
If you are over 60 years old, being outside at least 30 minutes per day can increase vitamin D levels to those of 20-39 year olds.
Exercise increases neurotransmitters. Norepinephrine increases with exercise intensity less than 50% max heart rate. Seratonin is affected by intensity and duration of exercise, high intensity interval exercise.
Dopamine increase paths that regulate and control movement.
Beta-endorphins are the body’s painkiller, released with exercise.
Cortisol (hormone released in response to stress) Increased levels of cortisol showed decreased hippocampus volume (memory loss, depression). Exercise reverses decreased volume loss with improved memory including spatial memory.
Some exercise ideas
Note: These appear to be for a healthy person. Get Dee or your physical therapist to customize exercises for your situation.
Aerobic exercise increases brain volume, attention and memory. See changes with 5-6 months regular exercise. Starting level 40-50% maximum heart rate, 10 minutes, 3 times per week. Work up to 45 minutes 3 times per week.
To find your recommended maximum heart rate: 220 – age = maximum heart rate.
Learning a new task is more critical for the brain to change than continued training of a new task (7 days)
Resistance training benefits: increased strength, increases growth hormone, improved glycemic control, increases lean body mass.
Functional body weight exercise:
Start at 50% of one repetition maximum, increase 3 to 5% per week to 80%
Three times a week, 30 minutes or less.
Make exercise a habit: learned, repetitive, automatic. Use ordered, structured action sequence. To change: identify a routine, experiment with rewards, isolate cues, have a plan.
How to have a better brain
Vary your exercise:
- High intensity, functional movements (sit to rise)
- Be outdoors (5 times per week)
- Cross train
- Use body weight resistance (brief, intense, functional movements, up to 30 minutes one to three times per week)
- Move frequently at a slow pace (walk at 55-75% maximum heart rate 2-5 hours per week.)
- Sprint (fast movement, one time every 7-10 days for less than 10 minutes).
Dee Vink is a Physical Therapist with Advanced Spine Physical Therapy in Fort Collins. She has journeyed with our group for over 30 years. She has great practical knowledge of practical methods to improve PPS effects and regain strength.