Cerebral Palsy
The general guidelines for getting fit do not differ greatly from those for non-disabled people however, this guide discusses specific topics, adaptations and areas of emphasis for individuals with CP.
The main goals of Fit for Life are to improve function for daily living and to stop the onset of a variety of problems associated with inactivity. Your individual goals may be to walk/wheel to the shops without getting out of breath, the ability to play football with your kids or to take up a new sport. Whatever you wish to achieve, getting to grips with the basics is a great place to start.
Sascha Kindred OBE
ParalympicsGB Swimmer
6 x Paralympian
7 x Paralympic, 9 x World and 14 x European gold medallist
Patron of Hemichat, Megan Baker House and Hereford/Worcester Scouts
When my passion for Swimming began as a child, I would never have dreamt that I would have the honour of representing my country (Great Britain) in five Paralympic Games. Competing at an elite level is not everybody’s aim but finding a form of physical activity and exercise that you enjoy is an important part of leading a healthy lifestyle. You may want to be fit enough to play with your children, to take part in an organised event such as a 5 km, or to take up a new sport. Whatever your goal, this guide will hopefully help you to achieve it.
Components of Fitness
CP varies from person to person and therefore so should an exercise programme. It needs to be designed to suit your individual needs and will likely depend on your balance and coordination, and whether you are a wheelchair user. Whatever exercise you choose to do, you can benefit from a regular exercise programme focusing on Flexibility, Strength and Aerobic exercise.
Goals & Recommendations For Training
Flexibility
- Stretching
Goals: Improve your range of motion; help prevent injury; improve posture/muscle balance.
Intensity/Frequency/Duration: Before and after exercise or as a standalone session; 2-3 days per week.
Strength
- Body weight exercises, free weights or weight machines
Goals: Improved strength of involved and uninvolved muscle groups.
Intensity/Frequency/Duration: Three sets of 8-12 repetitions; 2 sessions per week.
Aerobic
- Ambulatory: run, cycle or play sports
- Wheelchair user: arm cranking, swimming or wheeling.
Goals: Increase aerobic capacity and endurance; improve your ability to perform tasks of daily living.
Intensity/Frequency/Duration: 20-40 minutes/session; RPE of 12-14 (moderate intensity) or 15+ (vigorous); 3-5 days per week.
