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Starting a Healthy Exercise Program

If you have hemophilia, there are many reasons to incorporate an exercise regimen into your life. It keeps joints and muscles healthy and strong, which helps to prevent bleeding episodes and precludes the onset of obesity. In the long run, regular exercise can prevent complications leading to joint diseases, including arthritis, and also improve endurance, balance and self-esteem.

How to Begin

Before undertaking any exercise routine, talk it over with the staff at your Hemophilia Treatment Center. They’ll want to know the history of your joint and muscle bleeds and may suggest an evaluation by a physical therapist. Discuss the specific sports or activities you’re interested in with the therapist. He or she will outline the benefits and risks of the activities, review the signs and symptoms of a bleeding episode, and suggest types of replacement therapies.

Where to Begin

Of course, there are some activities that are safer and more beneficial than others. Football or rugby, for example, would probably do more harm than good — even for those who don’t have hemophilia. It is also wise to start slowly in the beginning and work your way up to more strenuous activities. Below are some suggestions for beginners. Again, we recommend you consult with a physical therapist to determine which exercises will work best for you.

Water exercise
Water exercise is generally the best place to start because water supports body weight, thus reducing the force of gravity on the joints. At the same time, moving through water provides resistance, which allows strengthening with less muscle strain. Water aerobics, for example, provides a great workout that usually doesn’t result in sore muscles afterward.

Stretching.
Stretching improves and maintains flexibility of the joints and should be a daily activity. While most people realize that stretching is an important part of warming up and cooling down before and after all sports activities, many don’t realize it is an exercise in and of itself.

Muscle toning.
Muscle toning increases muscle strength and decreases the possibility of injury. It also enhances performance in any sport or activity. Weight training is the most common muscle toning exercise. Weight training not only strengthens muscles, but it helps build bone density, too. When lifting, start with lighter weights and increase repetitions as you advance. Heavy weight training should not start until after puberty, and power lifting should be avoided.

Note: If you intend to use weight machines, have an instructor with knowledge of hemophilia review them with you before you begin.

How to Choose a Sport or Activity

When you choose a sport or activity, consider the following points:

• What sports or activities keep your interest? If you are interested in it, you’ll be more likely to continue it on a regular basis.
• Are you quiet or outgoing? If you are a little shy, consider individual sports such as golf, tennis, swimming, track and field, biking or bowling. If you enjoy interacting with other people, group sports such as basketball, baseball, softball or soccer might be more fulfilling.
• Previous bleeding episodes in joints or muscles should also be taken into consideration when choosing a sport or activity. For example, if you or your child enjoys an aerobic activity such as running, but find that it is exceptionally punishing on your joints, you may consider a “low impact” aerobic sport, such as swimming or bicycling.

Safety First

It goes without saying that you should take precautions when participating in recreational activities such as bicycling and rollerblading. For example, you should always wear a helmet while bicycling and goggles when swimming or participating in sports that involve the use of a ball. Rollerbladers should wear elbow, knee and wrist protection, along with any other applicable safety equipment. If you always put safety first, you can have fun and avoid the hurts.

Above all, don't be afraid to explore different activities. You will find that physical exercise not only improves your health, but enhances your outlook on life.