Physical Activity - Be active every day - Guide for Stroke Recovery

Being active reduces your risk of stroke. Regular physical activity helps:

improve your blood pressure and ‘good cholesterol’ levels
control your blood sugars
give you more energy
you to sleep better
reduce stress
prevent constipation
give you a feeling of well-being
reduces social isolation
you stay at a healthy weight and overall fitness

There are many community programs that can help people continue to be active and practice the skills learned in a group setting after rehab.

Being active is good for your body and mind. Ask your doctor or healthcare provider about the type and amount of activity that is right for you.

You may want to participate in a community exercise program for people with stroke and other neurological conditions such as the Together in Movement and Exercise (T.I.M.E^TM) program or take part in some aerobic activity. It is encouraged that you follow some exercise recommendations.

It is a good idea to talk to your healthcare team before increasing your level of activity. If you have heart disease or other health problems, you may need to be monitored by a doctor. You could also participate in a cardiac rehab program.

To increase your activity, start by choosing activities you enjoy. Some examples are walking, swimming and taking part in group exercise classes.

Your exercise plan should be individualized to your specific needs and abilities. If you have trouble with certain movements or with balance, speak to your physiotherapist or healthcare provider. They can help you develop a plan tailored to you.

How much exercise do I need?

Start slowly and increase over time. To keep your body healthy, you should aim for:

1. Aim for 30 to 60 minutes of moderate activity (for example: walking, swimming or dancing) at least 5 days a week.

Moderate means the effort is not too easy or too hard. You should be able to talk comfortably while doing the activity, and
not be out of breath. For example: on a scale of 1 –10, (1 meaning not difficult at all and 10 meaning extremely difficult), keep your activity effort at a 5 or 6.
Go at your own pace. Start slowly and gradually increase over time. For example: if you are comfortable being active for 20 minutes, add a few extra minutes of activity every week.
Allow time for rest and recovery between exercise sessions to prevent injury and fatigue.

2. Warm-up, cool-down and stretching

Warming up before and cooling down after exercising is important to prevent injury. You can do this by slowly walking, moving your arms and legs, or marching on the spot for a few minutes before and after you exercise. Your warm-up and cool-down should feel easy. On a scale from 1 – 10, keep the intensity at a 2.
Stretching after exercise also prevents injury. Hold the stretch for at least 30 seconds. Move slowly and do not bounce, just hold steady. Take deep breaths. You should feel a gentle “pull” at your muscle, but never pain.

3. Do strengthening exercises 2 to 3 days a week to stay strong. Choose a strengthening exercise that works for you

You can do strengthening exercises using weights, resistance bands, or with your body weight (for example: squats, lunges, pushups).
Make sure to choose the right level of resistance for you. It should not feel overly hard or too easy.

4. Consider adding balance exercises into your exercise program