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Traci in Tempe needs help with a plan to get moving again.

“I had a stroke about 20 years ago. Now, I'm 38. I moved to a house three years ago and I'm not moving around enough. When lived in the apartment, we had a pool within walking distance. Now I'm sitting on my butt not really getting the exercise I need! Help!”

Dear Traci,
There are a few options for you. First of all you can purchase an exercise ball and a set of 3 pound dumbbells and start an at-home routine. Recently, Chris Powell from the "Get Healthy" team posted an extensive Home Workout Program on Sweet Connection that can get you started.

Exercise Ball and Dumbbells
For upper body, you can do some bicep curls, tricep extensions, bent-over rows and forward and lateral arm raises. For lower body you can do some ball squats, bridging on the ball, and hamstring curls on the ball. For core you can do crunches on the ball, back extension over the ball and so many more. When you purchase a ball it typically comes with a sheet of example exercises.

Pool or Gym
Another option for you would be to join a gym with a pool. The pool is an excellent way to get in shape and keep cool. I recently outlined an aquatic workout for Sweet Connection members. The gym may also have an aquatic class that you can join. Having a gym membership will provide you with lots of workout options.

Physical Therapy
Lastly, if you suffered permanent damage or impairments from your stroke you could attend physical therapy. Some facilities are willing to work with you to develop a workout regime and then put you on a "wellness plan". The "wellness program" would permit you to workout under indirect supervision with skilled individuals available to you for questions or exercise progressions.

Wellness Program
A wellness program is typically an out of pocket expense. The initial visit(s) such as a physical therapy evaluation and/or treatment may be covered by insurance and would help to determine what the best course of action is for you. Call your insurance company to find out about your physical therapy benefits and whether or not you are required to have a prescription. Finding a local facility that offers a wellness type program may require some footwork on your part. Endurance Rehab does offer this program and we have 2 locations. Check us out at Endurancerehab.com.

Journal
The most important thing is to continue to move. Any little bit counts. The toughest part is just getting started. Try keeping a journal so you can monitor your progress, and don't forget to have fun with it. Make it social - find a workout partner, who will help you be accountable.

Good luck and stick with it.

~ Lauren

Learn more about Lauren

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