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What
should I know about health?
The
goal of our website is to offer you common
information about physiotherapy. This website
cannot
substitute professional health care. You should consult a
physiotherapist if you have any health problems. A
physiotherapist is uniquely qualified to evaluate your needs and
develop a course of treatment appropriate for your body and your
lifestyle.
This website has made every attempt to present accurate and current
information. We are not accountable for incorrect or
incomplete
information. Please check other sources to confirm any
information included in these pages.
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What
is mobility?
Mobility
is an important part of independent living. It means being able
to do
everything you need to do in your day to day life, from reaching into a
cupboard to walking up the stairs to work. If your mobility is
impaired by injury, inactivity, age or disease, a physiotherapist can
help you work towards regaining your mobility.
Visit
the Canadian Physiotherapy Association for more information:
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Am
I satisfied with my own mobility?
According
to a survey conducted in 2001 for the Canadian Physiotherapy
association, 54 % of Canadians claim that their physical
mobility is
not as good as 10 years ago.
Ask yourself the following questions about how satisfied you are with
your current mobility:
Are
you satisfied with your:
- Current
level of physical activity?
- Ability
to complete daily work, family and recreation activities?
- Physical
strength of arms and legs?
- Ability
to recover from injury or strained activity or shortness of breath?
- Physical
strength of back and torso?
- Ability
to do physical activity without becoming exhausted or short of breath?
- Flexibility
of your joints (Neck, shoulders, back, hips, knees and ankles)?
To do the mobility quiz online, view Canadians’ results, and
read tips on how to improve your mobility, visit the CPA
website
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How
can I follow a walking program to improve my mobility?
- Measure
off a distance from your home
which totals a full mile there and back. Try to choose a location with
as few hills as possible so that the course is relatively flat. You can
measure your distance easily by driving the route in a car.
- If
the terrain is too hilly or if the
weather is unsuitable. pace our a one mile distance in your home. e.g.
basement, apartment hallway or an indoor shopping mall. Approximately
3,000 paces equals one full mile.
- Start
out by walking a half mile twice
daily and each week increase the distance until you are able to walk
one mile once daily. This may take 60 minutes if you are walking at the
rate of one mile an hour. Time yourself.
- Remember,
for the exercises to be
effective it must be uninterrupted and performed at a steady rate. Do
not stop unless you experience chest pain, faintness, or severe
shortness of breath.
- Before
progressing to the next stage of
your programme, it is a good idea to check your pulse rate after doing
exercise. This will give you an indication as to whether you exercise
is too strenuous or not strenuous enough. Your pulse should be between
110 and 140 beats per minute. If it is higher than this, decrease the
time of your exercise or your speed to make it less strenuous. If it is
lower, then increase your time or speed.
- If
you find you are able to walk a full
mile in 60 minutes and are ready to progress further, try and increase
your speed slightly so that you cover the same distance in less time.
Gradually decrease the time by 5 minutes each week or whatever you can
tolerate. Remember, you should not feel increasingly short of breath
while you exercise and you should recover your breath in 5 minutes
after you complete your exercise.
- Continue
to decrease the time spent
walking until you are able to complete 1 mile in 30 minutes. If you
find you are not able to reach this goal without getting too tires,
that’s fine, don’t push yourself too hard. Your
progress
may level out for a period of time but as you continue to exercise you
may find you are able to progress some weeks later.
- You
should do your walking exercise for x hour(s) a day 5 days a week.
- You
may substitute some other form of
exercise for part of this time, e.g. cycling, stair-climbing, stepping
on the spot if you spend at least 5-15 minutes at the activity.
Exercise of less than 5 minutes duration is of no benefit regardless of
how strenuous.
- Follow
these guidelines and you will
continue to feel more physically fit day by day. Do not jump ahead in
your progress too quickly and don’t get discouraged should
you
have to stop exercising temporarily. Remember, you can always regain
your former level or exercise tolerance.
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| When
starting an exercise program, start out slowly and progress gradually. |
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A
partner to get healthier
Physiotherapy
is an effective and cost efficient approach to pain
relief and the restoration of your mobility and functioning. |
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