Week 8: Being Healthy with Hemophilia

Pick a weekly goal and track your progress.

Last week we learned about how to eat healthy and inexpensively on the go. This week we going to focus on keeping up the motivation to make healthy choices.

Week-8a.png
divider-line.jpg

You have reached the end of our program! You and your family have learned about how to live a healthy life with some small changes. You have learned how important it is to make healthy choices for someone with hemophilia.

Maintaining motivation:

Now that you are finished with the Health for Hemophilia Program, here are some tips on how to keep going.

 

Keep setting weekly goals. Set some new goals each week to challenge yourselves. Make sure your goals for fitness and nutrition are realistic and achievable.

Make it Fun! Remember that being active as a family can involve playing a game of tag in your yard, trying a new exercise video on YouTube, or having a dance party in your kitchen. Keep things fun and change things up so nobody is bored.

Make it part of your routine. Make being active a priority in your schedule and work other things around it if possible. If you have new grocery shopping and eating habits, keep it up and budget time for things like meal planning

Be flexible. Having children means that no day is totally like the one before. We know that can get in the way of your routines. Maybe a child is sick or there is a school performance or practice that is making a “roadblock” in your exercise routine. Try to think creatively. (Like taking a walk around the field if your child has a sports practice). Don’t worry if you miss a day, just get back on track the next day.

 
 

Physical Therapist Weekly Tip

“Swimming, playing, or exercising in the water can be great for kids with a bleeding disorder. Swimming can be a good activity when they have a lot energy and on days when they may have a little pain and be low on energy. Being in the water takes some of the weight away and makes movements easier to do compared to being on land. Water workouts can help your child get their heart pumping by doing laps or jogging in place in the shallow end of the pool.

Standing leg lifts in the water can help with strength, motion and balance. Arm movements, such as punching in the water can give you some good full body motion. You can do family races to get across the pool with kickboard kicks or sitting on a pool noodle pedaling legs like a bike. Give it try!
”
“Remember, whether you are swimming in a backyard pool or in a lake, teach children to swim with an adult. Older, more experienced swimmers should swim with a partner every time. From the first time your kids swim, teach children to never go near or in water without an adult present.”
Week-8b.png
“Running can be a great form of exercise. Be sure to start with well-fitting running shoes tied fresh and snug to protect your ankles. Look for shoes with: a supportive arch, thick sole (bottom) of the shoe, tread grooves to protect from slipping, good rollover (when shoe is placed on the counter and you push down on the toe, the shoe’s heel rises).

Replace running shoes every 300-500 miles of running or 6 months if worn for more than just running. Run light on your feet to lower the impact on your joints. If you are hitting the ground hard and loud, that same pressure can go to your body in the leg joints or up your back. Slow down if you are tired and take walking breaks. If hills are more difficult, walk them and run where it is more level. Think about your total distance and time exercising as your goal. Do not worry about speed. Be sure to cool down after a run to make it easier on your heart. After running is a great time to stretch the muscles that you have worked when they are warm.”

— Molly Mays, Hemophilia Physical Therapist