Safely exploring 'exercise' or movement when you have ME/CFS скачать в хорошем качестве

Safely exploring 'exercise' or movement when you have ME/CFS

Rachel Sullivan, Clinical Exercise Physiologist, BSC Exercise Science, PGDipSci CEP Presentation for MECFS Canterbury, 30th March 2022 NOTE: Timestamped list of slides provided below People with Myalgic Encephalomyelitis /Chronic Fatigue Syndrome have an abnormal physiological response to physical activity – the abnormality is variable, likely due to different subgroups Approach exercise as ‘movement’ for your health and wellbeing, rather than ‘exercise’ to improve fitness. DISCLAIMER: There is not currently enough research to provide set-in-stone evidence to exactly inform what pwME should be doing. Rachel Sullivan is presenting ideas only, and they won’t be suitable for everybody. PwME need to take what might work for them, as “you know your bodies best” SLIDES: Pdf of slide deck is available at: https://bit.ly/3K1ah9T 00:00 Introduction 02:15 Overview . 03:25 Benefits of exercise vs effects of bed rest 03:25 Effects of bed rest 04:53 Beneficial effects of exercise . 05:38 Exercise research in ME/CFS – what might be going wrong? 05:38 Post-exertional malaise (PEM) 05:57 Exercise capacity: 2-day maximal exercise tests 08:21 Cardiac / ANS function 12:15 Vascular function: 2-day exercise test 13:16 Muscular function 15:32 Literature summary . 16:54 Types of exercise – 17:16 Components of a comprehensive exercise programme 19:27 Understanding exercise intensities – what is your anaerobic threshold? . 20:46 General recommendations . 23:56 Pacing and monitoring 23:56 Your energy envelope: how much 26:07 Your energy envelope: intensity 28:22 When to adjust activity levels 30:07 How to measure your resting HR 31:01 Heart rate variability 33:17 Signs you might need to rest or reduce activity . 34:52 Exercise ideas 34:52 Activity ideas for mild ME/CFS - Aerobic 36:13 Mild ME - Strengthening ideas 40:20 Mild-moderate ME - Strengthening alternatives 41:12 Moderate ME/CFS - Strengthening ideas 44:55 Severe ME/CFS (or bed rest) - Stretching 48:07 Extra stretches for bed rest 48:35 Severe ME/CFS (or bed rest) - Minimizing muscle loss . 51:11 Summary 52:22 Final Words . 52:53 Questions 53:02 Singing can be used to find your anaerobic threshold 54:47 Strengthening for severe ME/CFS 55:41 PwME shared that they may not have the same muscle loss /decondition at the same rate as healthy people 58:30 Yoga trainer with classes for severe ME? 59:30 Determining your anaerobic threshold: heart rate, breathing, blood pressure &/or using a journal 1:06:06 Getting to know your own numbers – blood pressure, CPET (with relapse risks) 1:10:15 Yoga sitting in a chair, supported movements 1:10:56 Thank you REFERENCES: 1:11:49 Page 1 1:11:59 Page 2 . ____________________________ BIO: Rachel Sullivan has a postgraduate diploma in Clinical Exercise Physiology, and is currently completing her Masters degree through the University of Auckland. She has three years of work experience as a clinical exercise physiologist within the University of Auckland Health and Rehabilitation Clinic as well as a private Exercise and Rehabilitation Clinic in south Auckland. She has worked with a range of clients with different health conditions such as heart disease, stroke, POTS, SLE, osteoarthritis, COPD, asthma, and cancer. Rachel has 14 years experience living with M.E/CFS, and is currently working part-time at Christchurch Hospital as a trainee Cardiac Physiologist ____________________________ DISCLAIMER: Please note that MECFS Canterbury does not recommend any treatments. Any advice, either explicit or implied, is not intended to replace qualified medical advice. We do not accept any responsibility for any treatment undertaken by readers of any articles or other content, or for any error or omission in connection with any content published by us. MECFS Canterbury is not responsible for the accuracy of content that we link to. The inclusion of such links does not imply endorsement by MECFS Canterbury.