Hi, my name is Mark, I am 53 years old, striving through life with Cerebral Palsy (CP). My CP affects all parts of my body with my left arm mostly affected with involuntary movements; additionally, it impacts on my dexterity, coordination and balance. I walk independently although I do require a build-up on my right shoe.
From my childhood I have always been physically active enjoying trying to play football and games like Hide ’n’ Seek or Tig, with my peers at school and in the local community. When I was about 9 years old, I finally mastered riding a two-wheeler bike. From then on, I loved my bike and would cycle everywhere. As I was growing up, right through to mid-secondary school, I had regular physiotherapy, and my parents also encouraged me to do my exercises.
Fast forward 25 years or so, during which time I was at college, university and in employment. Every so often I would tap into physiotherapy and try to stay as active as possible. As shown here, I have always viewed physical activity as an important way of staying well and active.
In my 40’s I started to notice some changes in my Cerebral Palsy such as pain, increasing involuntary movements and getting slower at doing everything. This led to me having to leave employment in 2017.
I have since focused on maintaining my strength, balance and coordination through attending the Glasgow Club at Bellahouston gym, and Palace of Arts.
Pilates
Following attending physiotherapy, I started attending a Pilates class which was recommended by the physio. I attended a class weekly up until Covid struck. Following Covid, I resumed attending Pilates on a Tuesday, with an instructor called Sylvia. I explained to Sylvia that I have CP, how it affects me and that I am fully aware of my limitations, therefore she need not be concerned about me injuring myself and I don’t require any extra guidance of support. Through time we have developed a good understanding and respect. Pilates has greatly benefitted me since it works all areas of the body helping stretch my muscles and build strength. Like anyone attending the class, there are some exercises that are more difficult than others. What I do in this situation is adapt the exercise into something that I can do, or Sylvia will give me a hint. Most of the time Sylvia gives the class different variations of the exercise since everyone attending the class is all at different levels. The pace of the class suits me, however, if I need a short break I will take it.
Yoga
The Pilates class moved to a 09.15 start during the winter, so I asked Sylvia if I could try the Yoga Class, which she takes following the Pilates class. During winter I feel the later time is more manageable. We agreed, so since November I have attended Yoga. I find the Yoga a lot more challenging than Pilates. Yoga focuses more on balance and strength. As my balance presents me with challenges, I find the Yoga tougher than Pilates. With some of the exercises I need to be more creative in adapting to something that’s achievable for me. For example, I will balance on one knee while others are standing on one leg, yet I still wobble. During this class, I do take a few more breaks as the exercises work my balance and concertation more, but overall, it’s an achievable class. Both Sylvia and I have noticed improvements.
Core Stability
Due to my CP, the physiotherapist at Cerebral Palsy Scotland advised me that I have a weak core, and this was backed up by the Consultant I see at the NRU. I looked up the classes at the Glasgow Club and found a class called Core Stability. I discussed this with my GP, with whom I have a positive relationship. She thought the class would be at a good level for myself, as it will challenge me. I elected for a class at lunchtime on a Saturday and spoke with Viv the instructor; providing the relevant information about my CP and that my GP agreed that it was an appropriate class to try. I started the class in June and have been attending since. I do find the class hard – but very rewarding. The class works all aspects of the body focusing on strengthening the core. In particular, it works the back and the legs hard. The exercises include things like squats, sit-ups, planks and many more. The tempo of this class is fast, but as before I go at my own pace. Basically, I do all the exercises but not the number of repetitions as the instructor aims for due to it taking me longer to reposition myself. Like the other classes, there are some exercises which I need to adapt myself or with some instruction from Viv. Due to the intensity of the class, I do need to take some breaks. Along with Viv, I have noticed improvements in my abilities over the last 9 month. At the end of the class I always feel a great sense of achievement.
Gym
Presently I attend the Gym weekly, normally after yoga. I use the gym equipment to build my upper and lower body strength. I do at times find this a bit boring and repetitive compared with the classes I attend. I do keep going as its important to use weights to retain and possibly build my arms, core, and leg muscles.
Benefits I get from Exercise
Regular exercise has bought the following benefits:
- I am now able to sit on floor with straight legs without support
- Slightly improved posture
- Stronger core
- Improved balance
- Sense of accomplishment
- Better mental health: exercise helps improve mood
- Better sleep quality
- Reduced pain in some areas
Considerations when looking for Exercise
It is important to know what you want to achieve from exercise. As a starting point see if your GP, or other health professional, can refer you to your local gym. Gyms that are operated/funded by Local Authorities will have some form of special advisor who can guide you. I would urge you to consider the following:
- Your physical abilities
- Your ability to follow and memorise instructions
- What activities you enjoy
To benefit from exercise, it is important that you find something that is achievable yet challenging for you. For example, an instructor covering the Core Stability asked if I fancied trying their HIIT class, yet I knew after 5 minutes it was not for me (although I did stay for the duration.) At the end I explained to the instructor that the constant use of a Step was too difficult for me, and I felt I would risk falling, plus the intensity of the class was very high. So be aware of and accept your limitations.
The Future
As I grow older with CP, and the additional unknown challenges that will occur, I aim to remain as physically active as possible. I enjoy all the classes that I participate in currently. During the summer months I am likely to go back to the Pilates opposed to Yoga and keep the Core Stability going. In an ideal world I would attend all three classes(!) however, Pilates and Yoga are in high demand. Although I find the gym a bit boring, I will keep going due to the benefits from attending. I am also open to trying new classes if anyone has any suggestions? I would like to thank Sylvia & Viv for giving me the opportunity to participate in exercise classes which challenge me but bring great benefits in managing my Cerebral Palsy.