What kind of activity?

Physical activity doesn’t necessarily require a structured exercise program. There are many different ways that you can be active!

Some prefer organised classes (walking groups, yoga), while others like activities that can easily fit into their daily life, like standing and sitting from a kitchen chair. No matter what you chose you should always:

  1. Consult and plan together with your doctor
  2. Set achievable goals
  3. Do activities you enjoy

Videos below!

physical-activity-triangle

WALK.                                                  

Do it daily                                             

Walking is a good way to increase daily level of physical activity, and has been shown to be beneficial in people with HD. Some places that are good to walk are on a track, around the block or anywhere within the neighborhood or around a shopping centre. Any walking programme should be progressed gradually, starting off for 10-15 minutes at a time and gradually increasing speed and distance.

If balance is a concern, people with HD should always walk with a friend or use walking sticks or other devices.

 

DO AEROBIC ACTIVITY.                                      

2 hours and 30 minutes per week is recommended              

Aerobic exercise has been shown to improve cardiovascular fitness and motor function in people with HD. Aerobic exercise requires continuous movement of large muscles to increase the heart rate. This can include activities such as stationary cycling, walking at a brisk pace or uphill, and swimming.

It is important to monitor level of exertion, and to exercise within personal abilities. You should never feel dizzy or exhausted during exercise, and should be able to talk while exercising. You may have awareness of feeling warm and of the heart beating faster.

Similar to walking, aerobic exercise should be progressed slowly, starting out with 10 minutes and gradually increasing time and intensity. Current guidelines recommend 150 minutes of aerobic exercise per week.     

 

BOOST YOUR BALANCE & STRENGTH.     

Balance: do it daily.

Stand on one leg, walk with one foot in front of the other and stand on uneven surfaces such as foam or pillows.

Strength: do it 2-3 times per week.

Do arm exercises with light weights (1-2 kg), as well as leg exercises such as squats and lunges.

Strength

sit to stand technique

sit to stand exercise

STANDING TO SITTING

ROLLING

Side lying to sitting

Stair climbing

bridging

Arms and Shoulders

Circuit Resistance Training

Balance

One leg standing

Throwing and catching

Tandem standing

Reaching