Taking Care of Your Heart
Did you know?
Heart disease is common in people with spinal cord injuries (SCI). People with an SCI are more likely to have heart disease, to have heart disease at a younger age, and to have heart disease and not know it than people who don’t have spinal cord injuries. The nerves from the heart which help you sense pain are damaged in people with an SCI above T4. This means people with an SCI are often diagnosed with heart disease late.
Ways to help prevent, control and treat heart disease include a healthy diet low in trans fats and saturated fats and regular exercise. There are lots of things you can do to reduce your risk of heart disease. You can:
• Cut down on fat (especially animal fat), sugar, salt
• Eat more vegetables, whole grains, fish, lower fat milk products
• Be as active as you can, as often as you can
• Stop smoking
• Manage your stress
• Avoid Autonomic Dysreflexia, if it affects you
• See your family doctor and physiatrist at least once a year and ask them to check your blood pressure, blood sugar, cholesterol, and heart rate
Exercise Tips for a Healthy Heart
Guidelines for people with an SCI
Research shows aerobic and resistance training is the best way to take care of your heart. Resistance training on its own isn’t enough.
Aerobic exercise guidelines:
• Moderate intensity
• 20-60 minutes per day
• At least three times per week for a minimum of six weeks.
Ways to get more aerobic exercise in your daily life:
• Wheeling
• Arm ergometry (arm cycle)
• Swimming
• Any activity that keeps your body moving for a while
• Wash your car, shovel, sweep, play a game or sport
Resistance training guidelines
• Moderate intensity
• Include as many muscle groups as possible
• 8-10 repetitions, 2-3 times through
• At least two non-consecutive days per week
To help you get started, you can try this home exercise program.
Resources:
Free Physical Activity Counseling Service for Canadians with an SCI:
Toronto Accessible Sports Council:
Spinal Cord Injury Rehabilitation Evidence – A summary of research evidence supporting rehabilitation interventions for people with SCI:
Resistance band workout for wheelchair users with pictures: