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Exercise for reducing the risk of stroke
Background- What is a stroke?[edit | edit source]
A stroke is a brain attack which blocks off the blood flow that carries oxygen and nutrients to brain tissue[1]. When deprived of this blood supply two million brain cells die every minute, every moment increasing the risk of permanent brain damage, disability or death[2].
What are the different types of stroke?[edit | edit source]
- Ischemic stroke – This is the most common type of stroke accounting for 87% of stokes suffered. Ischemic stroke occurs when a blood clot or fatty deposit (i.e. plaque, atheroma) block the arteries[1][3].
- Hemorrhagic stroke – This is only responsible for 13% of all strokes, however, is more fatal accounting for 30% of all stroke deaths. Hemorrhagic strokes occur when a blood vessel in the brain bursts and leaks blood into the brain [1][3]. This is typically as result of high blood pressure and/or diseases involving the blood vessels in your brain.
- Transient ischemic attacks [TIA] – these are also known as ‘mini strokes’. These are a major precursor for strokes as 40% who suffer a TIA will go on to have a stroke[1][3]. As you age, risk of suffering a TIA increases[1].
What are some risk factors for stroke?[1][3][edit | edit source]
Medical risk factors | Lifestyle risk factors[4] |
---|---|
Suffered a stroke before | Smoking |
Suffered a TIA before | Being overweight |
High cholesterol | Excess alcohol consumption |
High blood pressure | High sodium diet |
Heart disease | |
Arterial fibrillation[5] | |
Carotid artery disease[5] |
Strokes are not biased to age, sex, or race, and so everyone has a stroke risk[1][3]. Some factors do increase an individual’s risk. Those over 55 years of age have an increased risk[1]. Men when they are younger have a greater risk than women, but as women age they are more at risk, especially to fatality as result of stroke[1]. African Americans have an increased stroke risk as do diabetics and those with a family history of stroke[1]. But no matter the number of factors someone has, everyone should do what they can to minimise their risk factors.
What benefits will I see from exercise?[3][5][edit | edit source]
Up to 80% of all strokes are avoidable. This is because most strokes occur as result of unhealthy lifestyle choices.
Exercise will increase your | Exercise will decrease your |
---|---|
Chance of recovery | Blood sugar levels |
General health | Blood cholesterol levels |
Aerobic capacity | Blood pressure |
Quality of life | Body weight (when accompanied by healthy eating) |
Coronary artery endothelial function | Risk of Heart disease |
Recommendations for Exercise[edit | edit source]
Simply by meeting the daily recommended physical activity guidelines, stroke risk can be dramatically decreased[6]. More specific exercise programs can be prescribed to cater for individual medications, disabilities, requirements and so forth.
Exercise Type | Benefits | How much |
---|---|---|
Vigorous aerobic exercise[5] |
|
3 times per week |
Treadmill aerobic exercise[5][7] |
|
An a hour a day |
Combined cardiovascular, strength, and flexibility training[5] |
|
An hour a day 3 times per week |
High intensity interval training [HIIT] and Vigorous exercise[5][8] |
|
3 times per week |
Exercise not only lowers the risk factors of having a stroke, it also minimises the disability of someone who has had a stroke and improves their quality of life. Exercise in a stroke survivor prevents complications of prolonged inactivity, decreases risk of recurrent stroke and cardiovascular events, increases aerobic fitness and enhances psychological functioning including concentration, memory and so on[5].
Guidelines you should know before getting started[edit | edit source]
If you are on and medications to lower blood pressure, cholesterol or any other health risks it is crucial that you see your doctor before participating in any exercise.
Further information/ suggested reading / support groups[edit | edit source]
- Physical activity and exercise recommendations for stroke survivors. Exercise recommendations for stroke survivors
- Support groups Stroke support groups- Australia
- Treadmill aerobic exercise for stroke survivors. AHA guidelines
- Lifestyle risk factors for stroke. Effect on stroke risk
- Reduce your stroke risk:Health tip
References[edit | edit source]
- ↑ a b c d e f g h i j National STROKE Association. (2013). <http://www.stroke.org/site/DocServer/STROKE_101_Fact_Sheet.pdf?docID=4541> [Accessed: 29/09/14].
- ↑ Mayo Clinic Staff. Mayo Clinic. (2014). <http://www.mayoclinic.org/diseases-conditions/stroke/basics/definition/con-20042884> [Accessed: 29/09/14].
- ↑ a b c d e f Heart Foundation. (2014). <http://www.heartfoundation.org.au> [Accessed: 29/09/14].
- ↑ Shinton, R. Lifelong exposures and the potential for stroke prevention: the contribution of cigarette smoking, exercise, and body fat. Epidemiology and community health. 1997; 51:138-143.
- ↑ a b c d e f g h Gordan, N.F., Gulanick, M., et al. Physical activity and Exercise Recommendations for Stroke Survivors. American Heart Association. 2004; 35:1232-1234
- ↑ Australian Government Department of Health. (2014). <http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines> [Accessed: 29/09/14].
- ↑ Macko, R.F., Desouza, C.A., et al. Treadmill Aerobic Exercise Training Reduces the Energy Expenditure and Cardiovascular Demands of Hemiparetic Gait in Chronic Stroke Patients. American Heart Association. 1997. 28: 326-330
- ↑ Dr. Mercola. Peak Fitness. (2013). < http://fitness.mercola.com/sites/fitness/archive/2013/10/04/stroke-prevention-vigorous-exercise.aspx> [Accessed: 29/09/14].