Cardiovascular Health
Aerobic exercise improves cardiovascular health by increasing the heart and breathing rates. Begin with 5 - 10 minutes of aerobic exercise each day and work up to 30 minutes per day, 3 - 5 times per week. Aerobic exercise includes jogging and walking but, if the nerve damage affects your feet, choose swimming, bicycling, rowing and other non-weight bearing exercises.
Neuromuscular Function
Exercise 2 -3 days per week, using weights or elasticized bands to strengthen muscles. Allow one day between strength workouts to allow for rest and muscle recovery. A study published in 'Clinical Kinesiology' indicates that resistance training is associated with increased nerve cell activity in the muscles. Researchers conclude that any type of resistance training is associated with nerve cells adapting, which in turn improves muscle movement and the ability to perform daily activities.
Exercises for PN in the Feet
The Footwork Series from Pilates warms up the feet, ankles and lower legs. Here are a few simple stretches and exercises for the feet to manage the effects of neuropathy.
Keep your spine still and your breathing focused as you do these exercises. Each of these exercises should be done for 10 repetitions in each direction. Practice daily for positive results!
Imagine your feet are windshield wipers, moving from side to side.
Move the feet only at the ankle joint.
Flex your feet as if standing on them.
Toes reach away as far as possible to stretch the top of the foot.
Inhale as you move both flexed feet in a circular motion to the right.
As you bring your feet around, point the toes away from you.
Use your breathing to facilitate movement.
Finish the movement with the toes pointing to the ceiling, back in starting position.
Flex and Point the feet.
As you sit, stretch the top of your head toward the ceiling.
Pull in your abdominals to support your spine.
Keep shoulders down and back.
These are some things you can do to make each day better. Hopefully you can work some of these into your life and begin reclaiming your zest for life!
Source: LiveStrong.com; Wellness House
Disclaimer: Please check with your physician before beginning any exercise program.
