Transcript Slide 1

Destination fitness
Supported by
PURPOSE
Destination fitness provides guidance
and direction not only on how to keep
moving, but also on how to do it
safely.
Physical activity will help you to
achieve an active lifestyle, no matter
how old you are or what type of
bleeding disorder you have.
1. BENEFITS
2. RISKS
3.
of physical activity
of physical activity
Components of a
4. ROADBLOCKS
5. CHOOSING
FITNESS PROGRAM
to physical activity
the right activities
BENEFITS OF PHYSICAL ACTIVITY
PHYSICAL ACTIVITY MAKES US
FEEL MORE ALIVE ...
PHYSICAL ACTIVITY IS ESSENTIAL FOR
HEALTHY GROWTH AND DEVELOPMENT...
BENEFITS …
BENEFITS OF PHYSICAL ACTIVITY
PHYSICAL ACTIVITY...

increases self-esteem, selfconfidence;

provides a sense of wellbeing;

develops social skills,
interests and hobbies;

develops cardiovascular
fitness;

reduces the risk of heart
disease in later life;
BENEFITS …
BENEFITS OF PHYSICAL ACTIVITY
PHYSICAL ACTIVITY...

enhances bone formation (Adolescence is a critical time for bone mass
formation) ;

reduces the risk of osteoporosis;

helps maintain healthy body weight;

reduces stress on joints;

reduces risk of range-of-motion loss;

decreases risk of diabetes and high
blood pressure;
BENEFITS …
BENEFITS OF PHYSICAL ACTIVITY
PHYSICAL ACTIVITY...

develops strong muscles;

protects joints from injury through improved endurance;

improves muscle flexibility which reduces risk of strains/bleeds;

maintains/improves joint proprioception;

improves coordination and reflexes, and shortens reaction time;

develops motor skills;

maintains/improves general mobility and function;
BENEFITS …
BENEFITS OF PHYSICAL ACTIVITY
PHYSICAL ACTIVITY...

increases blood flow which helps to repair damaged tissues;

reduces mental and muscular tension;

increases concentration and energy levels.
BENEFITS
RISKS OF PHYSICAL ACTIVITY
Avoiding all bleeds is unrealistic, but it is
wise to avoid the more serious ones.
Certain factors increase risk, especially
for those with target joints.
RISKS …
RISKS OF PHYSICAL ACTIVITY
CONTACT
Contact in hockey, for example—between
players, with the puck, against the boards—
is much greater than in soccer. The risk of
injury, therefore, is higher.
SPEED
Motorized sports like
water skiing,
snowmobiling and dirt
biking carry a greater
risk of injury than
regular biking because
of their speed.
RISKS …
RISKS OF PHYSICAL ACTIVITY
FORCE OF IMPACT
Football, boxing, and riding a 4-wheeler, for
example, are extremely risky, even to
people
without
a
bleeding
disorder,
because of the high force of impact.
HEIGHT
The more height involved, such as in
snowboarding, downhill skiing, and hanggliding, the greater the risk of serious injury.
RISKS …
RISKS OF PHYSICAL ACTIVITY
UNPREDICTABLE CONDITIONS
Waves in water skiing, and icy conditions when skiing are
examples of how unpredictable conditions can affect the
degree of risk.
RISKS
COMPONENTS OF A FITNESS PROGRAM
Any type of physical activity (as long as it is chosen
carefully) is generally considered preferable to
none at all.
Nevertheless, to obtain maximum benefits, try to
include aspects of all three of the following
components in your journey to healthier living:



endurance or cardiovascular activities;
muscle strengthening activities;
flexibility exercises.
FITNESS PROGRAM …
COMPONENTS OF A FITNESS PROGRAM
ENDURANCE OR CARDIOVASCULAR ACTIVITIES ...

strengthen the heart and facilitate the transport of oxygen
throughout the body;

decrease the risk of diabetes, stroke and high blood pressure.
Examples: swimming, brisk walking, cycling...
MUSCLE STRENGTHENING ACTIVITIES ...

help condition your muscles, bones, tendons and ligaments to resist
various forces, without sustaining injuries.
Examples: weight lifting, calisthenics, shovelling snow…
FITNESS PROGRAM …
COMPONENTS OF A FITNESS PROGRAM
FLEXIBILITY EXERCISES ...

aid your muscles, tendons and other soft tissues to attain and
maintain their maximum range of motion;

help in the prevention of certain injuries through improved flexibility.
Examples: yoga, Tai Chi, specific stretches…
OTHER COMPONENTS ...

Nutrition and sleep - Some experts would add proper nutrition and
rest (sleep) as components of a complete fitness program.

Regardless of the component in question, progress your activity
level(s) carefully, so as to minimize the risk of injury.
FITNESS PROGRAM
ROADBLOCKS TO PHYSICAL ACTIVITY
Many people, whether they have a bleeding
disorder or not, find different reasons to avoid
physical activity.
It’s too cold outside!
It’s too hot outside!
ROADBLOCKS …
ROADBLOCKS TO PHYSICAL ACTIVITY
ROADBLOCKS ...

I am just not in good enough shape.

I am too busy to exercise.

My joints are so badly damaged there’s no
point in trying to get in shape.

My parents won’t let me.

I have a bad knee and am afraid of hurting it.

I don’t like exercise. I prefer quiet activitites.

I have an inhibitor...
Each of these
statements contains
an element of truth, a
reason why physical
activity may be more
difficult.
Keep your reasons in
mind as we go on to
the next section:
CHOOSING THE RIGHT
ACTIVITIES !
ROADBLOCKS
CHOOSING THE RIGHT ACTIVITIES
BEFORE YOU START A NEW ACTIVITY...

Speak to your physiotherapist who can help
you to identify any joint or muscle problems
that may affect your ability to participate in
your chosen activity.

Consider having some baseline measurements
done, such as heart rate, muscle flexibility,
strength or % body fat. Then repeat these
measures after a period of time to measure
the effect of physical activity on your body.
CHOOSING …
CHOOSING THE RIGHT ACTIVITIES
WHAT DO YOU LIKE TO DO ?

Individual or team activities?

Recreational or competitive level?

Indoor or outdoor?

Summer, winter or year-round?
WHAT DO YOU KNOW ABOUT THE ACTIVITY ?
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Have you seen it done?
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Do you know someone who has done it?
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Have you tried it?
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What types of injuries are possible?
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Is there any preparation or equipment needed?
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How much does it cost?
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Is there good coaching/supervision available?
CHOOSING …
CHOOSING THE RIGHT ACTIVITIES
ASSESS YOURSELF
/
YOUR CHILD

Do you need prophylaxis?

Do you have a target joint?

Do you need to protect certain joints with braces or splints?

Have you spoken to your physiotherapist?
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Do you need to build up strength/improve flexibility before you begin?
START SLOWLY

Try a few sessions before you commit yourself.
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Have a plan for dealing with injuries.

Keep a record (once you start the activity):
→
Are you having MORE or FEWER bleeds?
→ Are you using MORE or LESS factor?
CHOOSING …
CHOOSING THE RIGHT ACTIVITIES
CATEGORIES OF RISKS

Several attempts have been made to classify sports and activities by
risk:
→ WFH “Go for It!”
→ NHF “Hemophilia Sports and Exercise”

You need to look at the…
→ potential for injury - Some activities are rough.
→ type of injury - Injuries may be infrequent but when they do
occur they are very serious (e.g. head injury).
REMEMBER !
Injuries related to sports and activities are caused by:
 contact with players, objects, equipment;

speed (loss of control, collision);

force of impact;

height;

unpredictable conditions;

overuse (repetitive strain).
CHOOSING …
CHOOSING THE RIGHT ACTIVITIES
THINK ONCE !
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Considered safe for most people with bleeding disorders
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Tend to be individual, not team, activities
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Tend to use little or no equipment
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May still pose problems for some individuals, e.g. target joints,
inhibitors, poor coordination
Examples
Tai Chi ▪ yoga ▪ swimming ▪ bicycling ▪ golf
fishing ▪ hiking ▪ walking ▪ sailing ▪ canoeing ▪ kayaking
CHOOSING …
CHOOSING THE RIGHT ACTIVITIES
THINK TWICE !!

Can cause some injuries, but can be fun to do with friends

Usually need some preparation:
→ learn skills and rules;
→ have proper equipment;
→ might need prior conditioning.

Involve more speed and potential for collision
Examples
badminton ▪ basketball ▪ baseball ▪ bowling ▪ tennis ▪ skating
volleyball ▪ cross-country skiing ▪ running ▪ soccer ▪ hackeysack
CHOOSING …
CHOOSING THE RIGHT ACTIVITIES
THINK AGAIN !!!

Because of the speeds involved and the risk of collision or
body contact, these sports can cause serious injury even
in people who do NOT have bleeding disorders.

These may seem like fun to do, but the types of injuries can
be serious, even fatal.
Examples
football ▪ hockey ▪ downhill skiing ▪ rollerblading
skateboarding ▪ karate/judo ▪ snowboarding ▪ wrestling
boxing ▪ taekwondo ▪ dirt bike racing ▪
racquetball ▪ snowmobiling
CHOOSING
CONCLUSION
Being in good physical health doesn’t mean
you have to go to the gym every day or push
yourself until you hurt.
Not every activity is for everyone. There are
many things to consider when you choose a
physical activitity.
Your physiotherapist can help you decide if
you should think once, think twice… or think
again.
The most important thing to remember is to
listen to your body. Know your limits and don’t
push past them.
CHOOSING
ACKNOWLEDGEMENTS
The CHS would like to acknowledge those people who contributed
to the development of Destination fitness.
C L AR E C E C C H I N I
National Program Manager, Canadian Hemophilia Society (retired)
K AR E N C R E I GH TO N
Member, Hemophilia Ontario, Mississauga, ON
A N D R E A H A N N , PT
Janeway Child Health Centre, St. John’s, NL
P AM E L A H I L L I A R D , PT
Hospital for Sick Children, Toronto, ON
K AT H Y M U L D E R , PT
Children’s Hospital, Winnipeg, MB
R AY M O N D O ’ S H AU G H N E S S Y
Member, CHS Quebec Chapter, Terrebonne, QC
D AV I D P A G E
National Executive Director, Canadian Hemophilia Society
P AT R I C I A S T E WA R T
Member, CHS Quebec Chapter, La Durantaye, QC
KRISTY WITTMEIER
Physiotherapy Innovation & Best Practice Coordinator, Winnipeg Regional Health Authority
N I C K Z O U R I K I A N , PT
CHU Sainte-Justine, Montreal, QC
Destination fitness
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