Have you given some thought into how you can get extra exercise into your routine? Everyone has excuses like “not enough time,” or “I’m too tired,” but I think routine is the optimum word. You have a certain routine currently that includes brushing your teeth, maybe going to church on Sundays, or watching American Idol on Mondays (is American Idol even on Mondays?) In 2010, the average American, regardless of income, watched no less than an hour and a half of television. The time is there. Now it is time to incorporate a little physical activity into that routine.  Exercise is as important as – if not more so than any medication you take, so think of it as another pill.

You can start small – commit to 15 minutes 3 times a week, like when you get up on Mondays, Wednesdays and Fridays. Whatever you can do would be a great start. Once you start, I promise you will feel better! The more you move, the more energy you have!! As it gets easier, and as you feel stronger, add 5 minutes to your sessions.

Take it week by week, and don’t get down on yourself if you miss one day. If you miss a Wednesday morning, make it up Thursday. If you miss a whole week, don’t beat yourself up, just pick up the routine the following week. It may be difficult to continue on when you do not see changes in your body, but you will be making positive changes to your health that may not be noticeable.

Now to think about what you can do for those exercise sessions… Sometimes it is difficult to get to a gym, which should not be a set back. Can you go for a walk or push around the block? Can you lift your arms above your head 15 times? How about punch your arms for one minute without stopping? Or dance?? There is something you can do to get your heart rate up.

I have heard the challenges a number of people have, but make up your mind to change, and you will. The key is to stick with it! Make exercise part of your regular routine, and don’t give up.


Movement is a medicine for creating change in a person's physical, emotional, and mental states.  ~Carol Welch

As this is my first blog for the Reeve Foundation audience, I will start with introducing myself. My name is Kristin, and I am a physical therapist practicing with people who have spinal cord injuries, and other neurological deficits. After years of working on improving the mobility problems my patients were having, I decided to change my focus toward emphasizing what people can do, and how to maximize this to stay healthy!

I love Newton’s Law of Motion “a body at rest tends to stay at rest, and a body in motion tends to stay in motion, unless the body is compelled to change its state.” This basic law of physics can be easily applied to our physical state, don’t you agree?

How many of you have put exercise low on your “to do” list so that it frequently is what does not get done? This is common, but you can see how doing this for a week easily becomes a month, and for some – years!
For people who have difficulties with their mobility, do you let your caregivers or loved ones do things for you that you could be doing yourself - which further limits your activity?
For caregivers, do you skip your own workout because you are tired after a day of work?

Let’s discuss some of the positives of incorporating even minimal exercise into your routine if you are limited in your mobility:
- Decrease risk of coronary heart disease, hypertension, diabetes, impaired glucose tolerance, abnormal lipid profile
- People with physical disabilities tend to carry more fat than able-bodied counterpoints, particularly in abdominal area, which is correlated with increased risk of heart disease
- Additional weight impacts function by making transferring and walking more difficult. Exercise and improve or maintain the independence you have!
- Exercise can lower risk of secondary complications of disability such as development of some forms of cancer, respiratory illness, and UTI
- Exercise can decrease feelings of anxiety or stress
- Exercise can manage pain
- Exercise can decrease constipation
- Exercise can improve muscle strength, endurance, self image, and ability to fall asleep and sleep well
- Exercise can reduce hospitalizations!!
- Exercise will improve overall quality of life ☺
It is important that you encourage your caregivers to help you get exercise, as well as encourage them to incorporate exercise into their own lives!!

Exercise is equally important for caregivers because:
- Decrease risk of coronary heart disease, hypertension, diabetes, impaired glucose tolerance, abnormal lipid profile
- Exercise will decrease your risk of injury from the physical job that you do
- Exercise can decrease feelings of anxiety or stress – it is important to take time for yourself!!
- Exercise can manage pain you may have from your job
- Exercise can improve muscle strength and endurance, making your job easier!
- Exercise can improve self image, and ability to fall asleep and sleep well
- Exercise will improve overall quality of life ☺
It is important that you encourage and assist your client to get exercise, as well as make time to incorporate exercise into your own life!

It is important that you find something that you enjoy for exercise; otherwise you will not stick to the routine. I will discuss these options in future blog entries.  In the meantime, think about your options and challenges.

Thank you for welcoming me to your group!

Kristin McNealus, PT
Kristin@scitotalfitness.com
scitotalfitness.com
562.645.6348