Exercise

Exercise

Something I have struggled with is exercising and staying in shape for as long as I can remember.  It wasn’t that I couldn’t get in shape, but rather it was much more difficult, and I always had to fight the pain and fatigue because I just did what I was told which turns out was not the right type of training for someone with HPP.  Over the years prior to diagnosis I started to learn what things I could do more of and what would cause the most problems.  Another key thing I learned is to have access to a hot tub or sauna to jump into after a workout to loosen and relax the muscles preventing excessive stiffness and soreness.  Also knowing to ice problematic joints after each workout is critical for a successful exercise routine.  One of the ways to do this I had found to be not only time efficient, but quickly beneficial is to go for a cryotherapy session after a workout.  With this I am able to essentially super cool my skin temperature and let the cold seek into my deeper tissues more gradually.  It also releases a blast of serotonin, the hormone that makes you happy, so you feel extra good for several hours.  Also knowing when the appropriate time to take NSAIDS is important to maintaining good physical health.  You may have to get creative with your exercises if you can not travel to a gym but efficiency and accessibility are the name of the game.

The list below is of some key activities one can do along with notes and definitions

Weight Bearing: Feet and legs support your weight

Weight Lifting: each muscle group twice a week, low impact, machines not free weights less chance uncontrolled fall or join failure, therabands in varying elasticities.

Dancing: can be a fun controlled way to obtain cardio but also utilizing weight bearing

Swimming: the ultimate low weight bearing activity that conditions heart and lungs and also allows for a cardio and semi cross fit workout building good muscle mass

Balance Improvement: Tia Chi is a way to improve your balance in a controlled setting, fragile bones mean you have to be more careful, and means you need to have better balance to prevent falls

Simple calisthenics: repetition of a troubling activity such as sitting and standing, repeat motion until tired as many times a day as tolerable

  • Need to maintain a good balance between strong muscles to keep the body strong and weight bearing exercises to keep bones strong

Below is a website that provides a list of workouts for person with fragile and soft bones, or for anyone needing a low impact workout.

http://www.nmbreakthroughs.org/fitness/safe-workouts-for-fragile-bones

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