People are always asking me “What is your favorite exercise?” or “What are your top three exercises?” The answer changes weekly for me, but I always think about this: What is it that I want to accomplish? Do I want to sweat a lot? Do I want to focus on my core? Or do I want an all-over workout?
I recently spent a weekend with several newly injured soldiers with traumatic brain injury and along with their physical therapists, we decided on the top three areas that needed the most focus: Building stronger legs for more balanced and controlled walking, stronger chest and upper body for activities of daily living, and a stronger core for better balance.
The Brain Injury Workout
Perform each exercise 1-3 times for 15 repetitions. If you are new to exercise, start with just one set of each exercise and workout your way up to performing three sets. Incorporate this simple workout into an everyday routine and start seeing the improvements!
Step Up to Balance- Start by using a step bench or the stairs. Place your right leg on the step. Step all the way up on the right leg and balance for 2 seconds. Step back down with your left leg and repeat. Make sure you do both legs. To increase the difficulty, do not hold onto anything for balance. You can also add weight to the exercise.
Ball Supine Chest Press- Lie on your back on the fitness ball with your head resting on the ball. Holding a dumbbell in each hand, bend your elbows to a 90 degree angle (like a goalpost). Press the dumbbells straight up towards the ceiling then slowly lower to the starting position. To make this exercise more difficult and to work more on balance, simply keep your knees and feet together while performing the exercise.
Supermans- Lie on the floor facing down with your legs straight and your arms by your ears. Lift up your arms and your legs and hold for 2 seconds, then release. To make this exercise more difficult, hold the position for a longer period of time (10-30 seconds).
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For more information about exercises for traumatic brain injury patients, see Aerobic Exercise Following a Brain Injury.
Does TBI lead to difficulty in sleep, increased leg movement, and time spent awake? See Traumatic Brain Injury and Sleep Disorder Can be Common and discover the details of this study.
