Exercise is important for all individuals, but for those with hemophilia it provides muscular strength and a lower body weight, inevitability improving and maintaining joint health. For many, exercising and leading an active healthy lifestyle is critical, as some suggest that particular training methods can decrease the frequency of bleeding potential. There are countless ways that those with hemophilia can maintain an active lifestyle and have fun, but also be safe and protect themselves at the same time.
Warming-up and Cooling-down:
These are the most important parts of any exercise routine. The before and after of each workout
prepares your body for a workout, then helps your muscles and joints adjust and relax afterwards. Warm-ups and cool-downs help prevent injuries, which in turn help prevent unwanted bleeds.
When warming up, make sure all stretches are performed slowly and held for approximately 30 seconds. Try to focus on your breathing techniques and overall balance by not bouncing and pulling to extend a stretch, as this may lead to muscle damage. The cool-down should consist of at least a five-minute intense form of the exercise you are previously performing. For instance, if you are running, then your cool-down could be walking at a much slower pace for five to 10 minutes. Before you start any program, touch base with your physical therapist or your treatment center, to find out if there is a specific warm-up or cool-down routine that’s right for you.
Dancing:
Beside the enjoyment of swinging your hips from side to side, there are many benefits that come from dancing. Many people lose weight from dancing because of the aerobic nature of the moves, which keeps your heart rate up. It also helps to tone muscles, increase endurance levels and one study, even found that it may help prevent the onset of Alzheimer’s disease.
It is best to try a dancing class with a friend if you are a beginner. Make sure to take your time when learning new moves so you do not fall, and avoid dancing with maneuvers that are too aggressive, as this could lead to unwanted bleeding due to strenuous movement.
Hiking:
Hiking is another acceptable activity if performed with caution and preparedness. This can be a great form of exercise for all individuals. It is suggested that for anyone starting out to begin on a clear, flat surface. As you build endurance and strength, move to more challenging terrains. Investing in a pair of hiking shoes is essential to help you balance and prevent falls on uneven terrain.
Be Prepared:
Whether you are walking on the treadmill, dancing a samba, or hiking a mountain trail, make sure you are prepared with ice kits, treatment and anything else you typically need if a bleed occurs.
Sources:
http://www.thereforyou.com/managing-hemophilia/sports-and-exercise/warming-up-cooling-down.html
http://www.hemaware.org/health-wellness/fitness-nutrition/dance-as-exercise
http://www.hemaware.org/health-wellness/fitness-nutrition/hiking-with-hemophilia
http://www.livingwithhemophilia.com/webapp/pdf/living-fit-with-exercise.pdf
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