The single best activity you can perform at home when recovering from a Stroke (Hands down!)

Hey Team,

One of the questions that I receive the most following an adaptive fitness assessment from a client is "what should I be doing on my own?"...

This is a great question, and my answer to these clients usually receives the following response... "that's it!"

Clients usually expect a really elaborate exercise program right from the start so that they can begin performing it as soon and as often as possible so that they can reap the rewards sooner.

I've learned over the course of my career that consistency in the performance of an exercise or activity is more important than the program design or slew of exercises that I can give a client, because of this I instruct the majority of my clients who are recovering from a stroke to perform one activity, every day, for a duration of 20 minutes, consistently!

Walking!

That's right, walking....

"Well I walk everyday" is probably what your thinking, and I'm sure you do walk every day but, what I mean is a timed duration of 20 minutes of walking with little to no rest breaks (standing rest breaks are allowed).

One of the greatest ways to improve Neuroplasiticy is through Functional, task specific, repetitive movements.

What is more Functional, Task Specific, and Repetitive than Walking?

Think about it...You're in a weight bearing position (excellent), you have to shift weight from one hip to the other to take steps (even more excellent), you have to maintain balance while shifting weight (Super excellent) and you have to reciprocate this movement over and over again for 20 minutes (Amazing).

Not to mention the breathing, core stabilization, and mental focus that's also involved.

Throw in some extra visual stimulation, focus (and bonus points) for walking in busy areas where people are so focused on where they're going they don't watch where their walking.

The benefit of this repeated activity has been proven during my personal adapted fitness training sessions and  in several studies.

You can take a look at the studies for yourself here:

http://newsroom.heart.org/news/post-stroke-walking-program-improves-stroke-survivors-lives

http://health.usnews.com/health-news/news/articles/2013/03/07/walking-program-helps-stroke-survivors-get-on-with-life

http://www.ncbi.nlm.nih.gov/pubmed/14586916

So much neuronal activity is present when walking which is why this is the Hands Down number one activity I give my clients recovering from a stroke.

If you would like to see more exercises that I recommend my clients following a Stroke you can check out the Disability Fitness Handbook here:

 http://www.lulu.com/shop/devon-palermo/disability-fitness/paperback/product-21314244.html

Hope you enjoyed this article!

Please like and comment in the comments section.

Keep Fighting & Never Give Up!

-Devon

Team Never Give Up-dates.....

Hey Team,

Hope today's post finds you well.

Exciting things have been happening and I wanted to update everyone,

1. I recently presented two lectures at the VA Stroke Comeback Center for it's members on Adaptive Fitness post stroke.

More specifically I spoke on the importance of:

-Pushing outside your comfort zone

-Believing in your abilities to perform

-Utilizing compound exercises to improve Neuroplasticity in a safe environment

-Stressed consistency for maximum benefit

-Adaptive Fitness Assessment and Program design

-Resources and group exercise available

Volunteers participated in demonstration for Adaptive Fitness assessments and program design exercises.

It was a great time, with two great groups....Lots of fun and I thank the VA Stroke Comeback Center for having me.

For more information (Hours, Location, etc...) Visit the VA Stroke Comeback Center website here

2. January 2nd 2014 was the official start of a new group Adaptive Boxing Fitness class designed and instructed by yours truly, but presented by National Rehabilitation Hospital to the community free of charge.

I am really excited to lead this first of it's kind group Adaptive Boxing Fitness class and welcome all that are in the area to come check it out.

This Adaptive Boxing Fitness Class is for everyone at any level to participate.

What to expect:

-A high energy and fun filled hour of Adaptive Boxing Fitness

-Cross training with traditional boxing drills designed to improve conditioning, and maximize upper body strength with resistance (as needed).

-Group session that includes wheelchair users, walkers, patients, those in the community, and therapists as volunteers.

This class is steadily growing, the word is getting out, come check us out Thursdays from 5:30-6:30pm in the Cardiac Gym at the National Rehabilitation Hospital.

I guarantee you will have a great time while improving your fitness level.

3. I have been invited to have a book signing at the Sunrise of Reston for my recently released Disability Fitness Handbook.  (stay posted to the blog for date and time)

-The signing will be available to family members and residents of the Sunrise of Reston community.

-Sunrise of Reston has a great team in place that really provides a safe, nurturing, and active senior community.

- I have the pleasure of leading a seated group boxing fitness class for the residents Mondays 3:30-4:30

For more information on the Sunrise of Reston please click here

For more information on the disability fitness handbook click here

4. I'm really excited to be working with the Sabrina Cohen Foundation.

Sabrina is a great visionary and advocate for the disabled community, I'm really happy to be working with her and her team.

-Stay tuned for updates from the SCF.

-Take a look at the Sabrina Cohen Foundation site here


If you have a chance take a look at some of the sites provided above they may be of interest to you or someone you know.

That's all for now,

Keep Fighting and Never Give Up!

-Devon

Why YOU should understand what Neuroplasticity is and how it can help you

Hey Team,

I hope that all of you are doing well, staying active, and prepping for Christmas next week. I can't believe we're so close to Christmas and the end of another year, It seems to just go by quicker and quicker every year.

It's been a little while since my last post and I apologize for that, things have been a little crazy since the release of the book... I also recently have transitioned from part time in the PT clinic and part time Adaptive Fitness Training to just full time Adaptive Fitness Training.  While I do love the Physical Therapy profession, the need is just too great for Adaptive Fitness Trainers, so I have dedicated myself to providing my services as an Adaptive Fitness Trainer full time and to reach as many people as possible.

It's been really cool to be able to help so many people locally and out of state, this has been the reason for my recent hiatus in my posting.

I come back though, with a great post! I think you all will benefit from this post and really think it will make you think about your fitness activity a bit differently after reading it. If you like it please comment below, Enjoy!

Why YOU should understand what Neuroplasticity is and how it can help you

Let's get past the terminology for a second, we'll come back to that.... the majority of my post stroke and spinal cord injury clients are usually coming to me because they want to walk better, get stronger, or improve their function.

They want to continue the benefits of their PT program, just one problem......

Physical Therapy is complete, and they have been discharged!

Some people will just wait until they are able to resume PT, others will do some exercise here and there, and some will hire a trainer.

Hiring a trainer is great, but...

Going to a trainer who does not have a background working with people who have disabilities is like driving in circles, they mean well but ultimately cannot design a program to benefit you to improve function.

They most likely will focus on things that you can do very well, while neglecting the more challenging activities that you cannot do or are too weak to perform efficiently.

This is where an Adaptive Fitness Trainer shines, as an Adaptive Fitness Trainer we are looking to maximize everything you;ve got. Communicating closely with your medical team (PT, OT, MD) We will do whatever we can in the safest manner possible to maximize your strength and improve your function by attacking your weakest points, attacking your nervous system, getting you to try to use as many muscles all at once as much as you can and doing this over and over and over again.

Now....lets go back to the term: Neuroplasticity. What is Neuroplasticity and how can it help you....

Check out the following per www.Medicine.Net

 Neuroplasticity: The brain's ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment.

Brain reorganization takes place by mechanisms such as "axonal sprouting" in which undamaged axons grow new nerve endings to reconnect neurons whose links were injured or severed. Undamaged axons can also sprout nerve endings and connect with other undamaged nerve cells, forming new neural pathways to accomplish a needed function.

For example, if one hemisphere of the brain is damaged, the intact hemisphere may take over some of its functions. The brain compensates for damage in effect by reorganizing and forming new connections between intact neurons. In order to reconnect, the neurons need to be stimulated through activity.

"Forming new neural pathways to accomplish a needed function"  This is done through repeated compound activities that require communication throughout your nervous system to many muscles all in a preferred weightbearing position.

This is the reason why the FES bike, the Locomat, and other rehab tools have become so popular.

Research proved that locomotor assisted walking over a period of time improved neuroplasticity in patients, as well as regular consistent walking for periods of 20 minutes a day. See here and here.

The point of this post is to stress to you that consistent activity will yield positive results. If you can safely walk the hallways with your walker or cane, then bring a stopwatch and do it for twenty minutes or more daily (with rest breaks as needed), if you have access to an Adaptive Fitness Trainer, then be bold, be fearless, have your trainer challenge you beyond what you think you can do. If you don't have a trainer do whatever exercise or movement or activity that you can safely attempt to do on your own and be consistent and do it often.

If improving Neuroplasticity is done by consistent repeated movements, than just sitting at home isn't going to help. Start moving!

If you don't know where to start check out my book disabilityfitnesshandbook.com for some info to get you started on an adapted fitness program, talk to your therapist, or contact an Adaptive Fitness Trainer in your area.

Feel free to contact me if you have any questions! 

As always......

Keep Pushing, Never Give Up!

-Devon

Like DisabilityFitnessHandbook on Facebook and follow me on twitter

The Disability Fitness Handbook is finally here!

Hey Team,

I'm so excited to present this to you guys.... www.disabilityfitnesshandbook.com

I feel like I've been working on this book for forever, there have been so many speed bumps that I have encountered that prevented or delayed my working on the book, but I persevered, held strong, and Never gave up because I really feel that this can be an extremely helpful tool for all of you and I wanted it to be just right so that you will love it as much I loved putting it together.

As an Adaptive Fitness Trainer, I really see the benefit in a book like this for people living with a disability that just aren't sure....Not sure about nutrition, not sure about adaptive sports, not sure about fitness or specifically what exercises to do.

My hope is that this book will fill some gaps and present some "A ha" moments so that you all will begin to or increase your current level of fitness and become more sure of your Abilities.

I really hope you enjoy it.....

Check out some more info on the book at the following website: www.disabilityfitnesshandbook.com

on this site you will be able to download a free chapter, take a look at some of the downloadable forms that are in the book and learn a little more about the book.

You will be able to purchase a PDF copy, Amazon Kindle download or a Barnes and Noble download for just $5.95

Also you can check out and leave comments on the Disability Fitness Handbook Facebook page, like us and friend us spread the word about this awesome resource.

As always....

Keep Fighting and Never Give Up!

-Devon

Happy Halloween!!!!

Hey Team,

I received an awesome email from www.spinalpedia.com today and wanted to share it.

Not many people dress up for Halloween.... I love Halloween (other than the fact it's my birthday) it's such an awesome day to just be young and have fun.  I think all of us could benefit from slowing things down a bit and just enjoying something small and silly like dressing up in costume.

I'm sure all of you have numerous great memories of your past Halloween adventures, anyway Check it out here http://us7.campaign-archive1.com/?u=e91567037e4b5ed54a0dee386&id=8fdddcabd0&e=af83f95cb9

Bonus....They touch on Wheelchair boxing which for  those of you who know me know that I am a huge fan of Boxing Fitness at any level and implement with almost every client of mine, the benefits. are. endless.

Check it out here http://www.spinalpedia.com/blog/2013/10/brits-women-quads-take-wheelchair-boxing/

If you haven't checked out www.spinalpedia.com yet please do so, a great online community and a great resource for everyone who is living with a spinal cord injury.

Lastly, an update on the Disability Fitness Handbook.....Editing has been completed and formatting for Amazon Kindle and Barnes and Noble is currently in process. 

I am so proud of this work, and can't wait to share my insight as an Adaptive Fitness Specialist with you.

I'm hoping It will be ready for release by mid November, please stay posted....

Happy Halloween!!!!

Me in my full Super Trainer costume for Halloween!!!

Update on the book....Disability Fitness (A Fitness Handbook for those living with Stroke, Spinal Cord Injury, Amputee or as Seniors)

Hey Team,

Things have been a little hectic.....I'm in the process of taking on more Adaptive Fitness Clients and cutting back hours in the PT clinic.

I'm looking to keep my Therapy License active, but there is such a need for Adaptive Fitness Trainers, that I decided to go out full time and make myself more available to help those interested in continued fitness after injury or illness.

Exciting times....

I  also
wanted to give a quick update on the book.

Editing pictures took much longer than expected, but it was definitely worth it.

The next step is to send off for Formatting so that it can be viewed on Kindle, Nook, or on any other electronic device.

I'm also in the process of obtaining copyright status, and building a website (www.disabilityfitnesshandbook.com) where you will be able to view a sample chapter of the book, take a look at the book cover and description and table of contents.

The site is not live yet, but once it is I will let you all know.

I've also contacted a company about possible having a printed copy of the book made, depending on how the electronic version does.

I really am excited about presenting this book and sharing my knowledge on adaptive fitness to the public.

Stay tuned for continued updates and an official release date.

Thanks for the support!


-Devon

Top Ten Adaptive Fitness equipment for those living with a Disability

I often get asked the question "What is the best exercise equipment for someone who is living with a disability to have at home to continue to exercise after rehab?"

This question got me thinking to put a list together of what I consider to be the top ten most useful equipment for someone recovering or living with a disability.

While each person is different and each is working towards a specific goal I decided to make the list of the top ten fitness equipment that I personally recommend my adaptive fitness clients to have and utilize consistently.

The cost of the items vary from inexpensive to very expensive, but each one has been utilized consistently during training sessions or instructed for use consistently with great benefit and results reported by my clients.

I also encourage all of you to check out www.disabilityfitnesshandbook.com this site will give you information on a fitness handbook that I have designed for those interested in specific program design, nutrition, support, and adaptive sports to begin or resume an active and healthy life.

and now.....

From 10 to 1 here are my top ten Adaptive Fitness equipment for those living with a disability:

10. UBE or Arm Cycle

There are several different kinds from big free standing machines with or without seats (for wheelchair user) to table top models. They vary greatly in cost depending on which one you opt for.
This is a great tool to have to use as a warm up tool to loosen your shoulder joints, improve circulation, and increase your heart rate. I usually instruct to work on a high intensity/ low intensity cycle (30 seconds fast/30 seconds slow) for 5-10 minutes.

9. Gripping Gloves/Wheelchair push Gloves












Gripping gloves are great for those with impaired hand movement or strength. The glove allows you to hold an object to perform a lift or pull when using dumbells or a weight machine.

Learn more about grip gloves here: http://www.activehands.co.uk/

Push gloves are perfect for someone in a wheelchair that is using wheelchair pushing for cardio. These gloves allow you to work on speed and quick movement in your manual chair while decreasing your risk of injury to your hands. you can check this glove out here:

http://www.abledata.com/abledata.cfm?pageid=19327&top=14545&ksectionid=19327&productid=192353&trail=0&discontinued=0


8. Cuff weights/Dumbbells

Cuff weights or Dumbbells are an excellent way to add resistance to movement and challenge yourself to improve.

The Dumbbells can be used with your grip gloves.

go to www.performbetter.com to view the cuff weights and dumbbells for sale.

7. Theraband

A lot of the time your therapist will give you some along with a home exercise program, you can also purchase rolls of 25 yards (you don't need more than that). The order of resistance is according to color: Yellow-very light resistance Red-light resistance Green-medium resistance Blue-medium to heavy resistance Black-heavy resistance.

Everyone should start at the lightest and work their way up.

Go to www.performbetter.com to order your theraband.

6. Medicine ball with or without handles

I've used these balls to work on core strength, balance and coordination and overall upper extremity strengthening. You can use your gripping gloves if you have limited use of one or both of your hands.

www.performbetter.com has these in many different weights.

5. Gymboss timer or boxing fitness timer

THE BEST TIMER for interval training. You can set the number of rounds and your cycles of high intensity/low intensity and just listen to the beeps for your rest and start times.

Check it out here: http://www.gymboss.com/

Those of you that know me, know that I love to incorporate some form of boxing techniques to adaptive fitness workouts.

I've talked in the past and have referenced research articles that support boxing fitness using the Wii for stroke rehab. 

The boxing fitness timer can be set for 2 minute rounds or 3 minute rounds and rest periods of 30 seconds or 1 minute.

You can also set it for 1 round up to 12 rounds. I have been known to have clients hitting the heavy bag or working on combinations according to this timer.

Get yours here: www.titleboxing.com

4. Heavy bag with stand/speed bag

What I like about this heavy bag stand is that you can use it if your in a wheelchair or standing. The speed bag can be lowered but still kept high enough to have you reaching overhead and challenging your range of motion and muscle endurance, while the heavy bag is set perfect for you to go at it working on combinations, trunk balance reaching with your punches or just getting some aggression out.

It usually comes with everything in the picture. you can look at the details here: www.titleboxing.com

3. Vitaglide

I know that not everyone is a boxing fan, so for those that are not interested in the heavy bag stand here is a great alternative. The Vitaglide is a great way to work on strength and cardiovascular endurance. Use your gripping gloves to secure your hands on the handles and begin working on pushing and pulling movements on a cycle of high and low intensity with you gym boss timer.

Check out the Vitaglide here: http://www.southwestmedical.com/products/Vitaglide-Wheelchair-Fitness-Machine-27382.html

2. Total Gym XLS

The total gym is great when working on weightbearing in gravity lessened positions to improved mind muscle communication and strength. You can also get a great upper body, back, and trunk workout with the total gym.

Check it out here: http://www.totalgymdirect.com/total-gym-xls.php

And the #1 Adaptive Fitness equipment to have is......

1. FES BIKE

Once only available in the rehab setting, the FES bike is now available for purchase. The price tag is a hefty one, but if you want it for your home use it can be had.

This bike utilizes electrodes to assist the user in cycling their legs or arms or both. It has the capability to track user sessions to record progress and even has some game features for you to use while cycling.

Details can be found at the company's website here: http://www.restorative-therapies.com/

So there you have it....

From 10 to 1 my top recommended Adaptive Fitness exercise equipment for you to have in your home and continue your progression to improved strength, function, and independence.

If you have any questions regarding exercise design for any of the above recommendations please don't hesitate to email me at palermodevon@gmail.com.

The above recommendations have been made to clients in the past following instruction and evaluation of use before purchasing and using on their own.

 

Don't forget to check out Disability Fitness (Fitness Handbook for those living with Stroke, Spinal Cord Injury, Amputation, or as Seniors) on Amazon, Barnes and Noble, or here

I encourage everyone at any fitness level to stay motivated and educate yourself on the most beneficial and successful exercises or equipment that works best for you.

Keep Fighting, Never Give up!

-Devon