Is it safe to exercise if I have spina bifida?

According to The National Center on Physical Activity and Disability guidelines, the following criteria is recommended for individuals with spina bifida.

Getting Started: Make sure you are healthy enough to exercise. Inform your physician you are starting an exercise program. Choose the right program for YOU and make sure to keep activities that you choose VARIED, FUN, and REWARDING. Exercise a minimum of five days a week, ideally performing strengthening exercises 3 to 4 days a week. Be active throughout the day - just keep moving!

General Guidelines and Safety: Many people with spina bifida have latex allergy. If this is the case, always check beforehand to make sure that the exercise equipment is not made of latex. Equipment manufacturers such as Thera-band® offer latex-free versions of their products.

• Breathing - Breathe normally while performing the exercises. Do not hold your breath at any time. To make sure that you are not overdoing the exercises, you should be able to maintain a normal conversation. If you are exercising alone, it is best to count out loud while doing the exercises. A useful technique is to slowly count 1-2 when performing the exercise action, and count 1-4 when going back returning to the starting position.
• Posture - Sit up tall with both feet planted firmly on the floor.
• Back Support - To make sure that your lower back is supported, roll up a small towel and place it behind your back.
• Rest - Give your muscles a day's rest between strength training sessions. Your muscles may feel sore a day or two after you've started a new exercise. If you are sore, wait until soreness has diminished before going back to strength training. Consult with your doctor if the muscle soreness lasts longer than two days. In addition, if muscle soreness last 2-3 hours after exercise, you know you have done too much. During the next exercise session, decrease the number of repetitions, sets, or weight until you find the right settings for you.

Sample Physical Activity Program: Include as much variety as possible. M, W, F - walk 30 min, lift weights for 20 min, stretch for 10 min. Tues/Thurs: walk 15 min on treadmill or do a yoga video for 15 min. On the weekends, go hiking in a local park, swim during the summer months or ride a bike (three wheeled bicycles are becoming popular).

Yes, exercise is safe, but consult your medical team prior to beginning a new exercise program. They can suggest a program that takes into consideration your limitations and particular health concerns.  

It might be beneficial to work with a personal trainer or exercise coach who can develop a fitness program tailored to your needs, and can show you how to properly use fitness equipment.       

Every case of spina bifida is different depending upon the location of the lesion. Generally, the higher the lesion, the more severe the effects. Some people with this birth defect can walk unaided, some can walk with assistance, and others ambulate with a wheelchair. But all can exercise to some extent. It can improve balance, strengthen muscles, relieve pain, control weight, and provide social opportunities. Walking, swimming, water aerobics, and resistance training are just a few examples. There are also adaptive sports such as wheelchair basketball, skiing, track--even wheelchair dancing.  Work up to exercising each day, including strength training spread over at least 3 days a week. Incorporate cardio exercise at least twice a week. Once you get medical clearance, feel free to explore the possibilities and have fun.