Physiotherapist
Exercise

We all know that exercise can help prevent heart and lung disease and this is especially important for transplant recipients due to their increased risk of cardiovascular problems.  You owe it t yourself to exercise more because of the benefits to your overall health and well-being, and for the impact this has on your transplant 

Exercise will really enhance your quality of life.  Any change in behaviour can be hard, however the huge gains that you get in so many areas of your life from exercise, makes it all worth while.

All exercise guides tell you to check with your doctor before starting an exercise program. However, given your unique physical condition, this is especially important.  Your transplant team can advise you on a course of action that takes into account the goals and limitations your rehabilitation may impose. They might tell you, for instance, that most contact sports are inappropriate because of the risk of injury and infection that they may bring. Consult with your transplant coordinator if you are considering a rigorous sport.

It is advisable that the transplant team members who know you best help shape the program that's best for you.  Almost everyone can and should exercise in one form or another.

What is the best exercise for you?

For reducing the risk of cardiac and lung disease, diabetes and cancer, the best kind of exercise is aerobic.  Aerobic exercise involves movement of large muscular groups in a rhythmic manner and , hopefully some perspiration.

Aerobic exercise is recommended because it will:

-    increase the heart rate
-    improve muscle strength
-    strengthen bones
-    change metabolism, including the way the body handles sugar
-    diabetics often require less insulin with regular exercise
-    preserve lean muscle mass while reducing fat tissue
-    positively affect your outlook on life.

Activities Considered aerobic

Walking is an excellent aerobics exercise.  Walking three times a week for 20-30 minutes at a pace that raises the heart rate is good enough to obtain all the benefits we've listed.  Walking is as beneficial as running and can be easier on the joints.

Stationary bike riding is wonderful, especially in extreme climates.  Many people find that a stationary bike, placed right in front of a TV set, makes it harder to avoid or ignore.

Swimming offers the aerobic benefits of movement with our the pull of gravity, making it easier on the joints and bones.  Signing up at your local pool for lap sessions or a water exercise class may help you make a commitment.  Make sure that you swim in clean and chlorinated pools, or ocean pools if you live near the beach.  Discuss with your transplant coordinator when you can start swimming, especially if you have wounds that have not healed completely.   

Dancing burns calories whether you dance around alone in your living room or waltz with a partner.  All forms of dancing will get you moving.  So choose one you enjoy and make it a regular activity.

How often and long should you exercise?

Can you manage three times a week?  That will be really beneficial.  Work up to exercising five days a week if you can.  If you're exercising seven day a week, that's fine too, just be cautious about muscular and skeletal injuries on a heavy exercise schedule.  Try to perform chosen activities 30-40 minutes daily.  And you don't have to do them all at once.  Sorter bouts of physical activity (exercise) that add up to 30 minutes a day will provide you with excellent health benefits and may result in similar improvement in fitness.

Resistance or strength training

General weakness often follows illness and/or bed rest.  This is because forced inactivity causes a loss of muscle strength and mass, especially in the key muscle groups of the arms and legs.  In addition, organ transplant and some of the medications that go with it can cause muscles to atrophy or weaken.

Resistance or strength training is widely used as part of a general exercise program to restore and rebuild muscles.  For people who are very weak, resistance exercises can be as simple as standing up from a seated position or climbing a set of stairs.  More complex resistance programs usually require advice from an exercise professional.  The great thing about resistance training is that it is easy to get to.  You don't have to join a health club or install a gym at home to get the job done.

We recommended that a set of resistance exercises aimed at strengthening the major muscle groups be added to your exercise program.  When you can, add weight to your wrists and ankles.  Lighter weights and more repetitions are usually safer than using heavier weights and fewer repetitions. 

Our purpose is not so much to show you specific exercises, but to get you started in finding a resistance training program that is accessible and tailored to you. 

Do Not Exercise If:

• pain in your joints is made worse by activity

• chest pain or other alarming symptoms occur

• you have a temperature above normal

• you're diabetic and your blood glucose is over 7.8mmo/L or less than 1.8mmo/L

• you experience respiratory symptoms such as asthma

• you feel unwell or uncomfortable in any other way

Remember:  Always seek medical advice before commencing an exercise regimen.  If you have any questions, please contact your transplant coordinator.

Living Longer Living Stronger

Approximately 10,000 people over the age of 50 currently participate in COTA endorsed Living Longer Living Stronger™ strength training programs at about 120 facilities around Victoria. This is a program, for those that qualify, that is as good as you can get.  A Medical request to join is required along with a medical clearance.  This is ideal for transplant recipients, as you have personal programs set for you, and supervised, on a regular basis.

 

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