We recently reviewed the updated Physical Activity Guidelines for Americans and several studies demonstrating the improved health benefits that come with short durations of physical activity that may be applicable to those with limited upright time. See more on that HERE.
This leads us right into #duradash – a virtual race in association with #leakweek to help raise awareness for spinal CSF leak. Registration will be open May 15 – June 15. There have been inquiries on how someone with limited upright time might be able to participate in #duradash. Here are some ideas.
No need to do your #duradash in one day or even one week.
Choose any activity that seems doable.
Choose a distance that seems doable
5K / 10K walk:
Break it up into short intervals over days or even weeks.
1K is roughly 1,250 steps (use a fitness watch or mobile app that tracks steps/ distance). It takes 10-15 minutes to walk 1K, so if you can walk for just 5 minutes, just repeat intervals over the course of a day.
1K x 5 days = 5K
1K x 10 days = 10K
If 5K seems like too much, choose a shorter distance, like 1 mile.
Stair-climbing:
Set a goal for flights of stairs climbed rather than traditional distance.
Do 3 flights (60 steps) of stairs (3 minutes or less), rest as needed, repeat 3 times in a day. That would be 90 flights of stairs in 10 days.
Set whatever goal works for you.
If being upright for stair-climbing is too difficult, then consider a recumbent stepper or use the steps in the pool – just step up/down with your step target for the day. You can take breaks floating on your back in the pool to get into a horizontal position if needed too.
Modified swim:
For many patients with a spinal CSF leak, swimming is not recommended due to
Try a kickboard to do laps kicking with your legs only and count laps or distance.
Bicycle:
Recumbent bicycles have screens to let you know time/distance traveled.
Choose whatever distance that works for you and break it up into manageable intervals if needed.
Sprint Triathlon:
(swim 0.5 miles / 750m + bike 12.4 miles / 20 km + walk / run 3.1 miles / 5 km)
Break up each activity into different days or if needed, take a few days for each activity.
Modified Swim (0.5 mile / 750 m)
We recommend using a kickboard using your legs only to minimize rotation of your spine.
Average lap pool = 50 m in length, though some = 25 m.
For 750 m, that would be 15 lengths x 50 m lap pool or 30 lengths x 25 m lap pool.
Keep in mind, in a pool you can float to rest in a horizontal position as needed and it doesn’t need to be done in one day.
Bike (12.4 miles / 20 km)
Consider a recumbent bike.
Walk / Run (3.1 miles / 5 km)
Refer to the 5K walk section above.
Duathon: (bike / run)
Use the same format for the triathlon but leave out the swimming section.
We hope this gives you some ideas and excitement around ways someone with limited functional upright time can participate in #duradash. Have fun with it and share how you got creative to participate in #duradash with us on our social media pages. Raise
Registration opens May 15. Link will be on the #duradash page.