It is recommended that you consult with a physician before
starting an exercise program
EXERCISE TO IMPROVE ENDURANCE
type of aerobic activity that is maintained continuously
for a minimum of 20 minutes and is done 4 to 5 times
per week will improve endurance. The exercise should
be at a rate that produces moderate sweating. It is
important not to exercise too hard as this will cause
more harm than benefits. (Examples of aerobic exercise:
Brisk walking, jogging, aerobic dance, bicycling, swimming,
stair stepping.) It is important to do 5 to 7 minutes
of light stretching prior to and immediately after any
workout. This will help prevent extreme soreness and
EXERCISE TO IMPROVE GRIP STRENGTH
Squeeze a tennis ball or racquet ball -- hold for 15
seconds and repeat 8 to 10 times, twice daily.
Hold an 8-pound weight or a one gallon plastic jug filled
with sand in each hand. Raise the weight by curling
the wrist upward. Repeat 10 times, twice daily.
Involve yourself in racket sports 3 times per week (i.e.,
tennis or racquetball).
Hang from a chin-up bar until fatigued. Repeat 8 - 10
EXERCISE TO IMPROVE TRUNK STRENGTH
Crunches -- lie on your back with knees bent, hands
across chest or behind head (only for support). With
eyes on ceiling, raise head and shoulders using abdominal
muscles only. Do 20 crunches 3 times per day. Note:
Lower back should not come off the floor
Alternating leg lifts--lie face down on a floor or carpeted
surface with legs fully extended. Raise one leg at a
time off the floor about 6 inches and hold for 10 seconds,
return to floor and repeat exercise with the other leg;
repeat 10 to 15 times twice daily.
Lay face down on the floor with hands loosely placed
behind head or neck. Raise upper body to an arched position
and hold for a count of 10 seconds. Return chest to
floor, rest 15 seconds and repeat 2 more times.
EXERCISE FOR ARM ENDURANCE
Do a minimum of 10 push-ups without resting between
each one. Relax 30 seconds and repeat two more times.
Sit on the floor behind an exercise bike, crank with
your hands at a significantly difficult tension for
two minutes. Reduce the tension and continue to pedal
for one minute at slow speed. Reduce tension again and
continue to pedal for one minute at a slow speed.
Swim by doing a continuous "free style" or
"Australian crawl" arm stroke (most common
method of swimming) without using your legs for 2 -
3 minutes. Rest one minute and repeat two more times.
EXERCISE FOR LEG ENDURANCE
Run 100 yard sprints at a fast rate, walk 25 yards and
repeat 100 yard sprints a minimum of 5 times with a
walk (rest period) of 25 yards between them.
Bench stepping -- place a sturdy bench or chair against
the wall. Step up and down at a rapid pace (step up
with right foot, then left foot, back down with right,
then left). Continue for 1 minute, rest 15 seconds and
repeat 4 times.
Bicycling -- indoor (exercycle) or outdoor cycling.
Ride your bike at a rapid pace. For outdoor cycling,
use the 5th gear or higher (if a 10 speed) or find an
up-hill course. For indoor cycling, use moderate to
heavy tension. Maintain this pace for 2 minutes, then
rest for 60 seconds and repeat 2 times.
If you have difficulty with the exercise suggestions
initially, do half of the suggested weight or tension
and build up to the recommended number of suggested
repetitions / exercises.