Stronger At Home Newsletter - Stroke

A message from our Clinical Director, Jillian

Let’s talk about Stroke and Exercise

A stroke is a serious and sudden event that occurs when the blood flow in the brain is compromised either through a clot or hemorrhage of the blood vessels. A stroke can have life altering consequences and can impact your muscle strength, balance, mobility, dexterity and even your ability to communicate. First things first, do you know the signs of a stroke?

SIGNS OF STROKE: Think F.A.S.T.

F: Face – Is it drooping?

A: Arms – Can you raise both arms?

S: Speech – Is it slurred or jumbled?

T: Time – It's important to act fast and call 911 immediately

Knowing the signs of a stroke and acting fast can be lifesaving, but many people assume it will never happen to them. Let’s take a look at the risk factors to better understand who may be at risk.

STROKE RISK & PREVENTION

Your risk of experiencing a stroke increases rapidly after age 55. Common risk factors also include:

High blood pressure
Diabetes
Smoking
High cholesterol
Physical Inactivity
Obesity
Atrial fibrillation

As I review this list, it is clear that stroke prevention starts with lifestyle! If you want to decrease your risk of stroke, taking steps to be physically active EVERYDAY (and throughout the day!) along with eating a balanced diet, managing chronic conditions and avoiding smoking and alcohol consumption will make a massive difference! We would love to help you reduce your risk through an individualized exercise plan.

Exercise for both stroke prevention and recovery should include aerobic, strength, and balance training, along with functional and gait training. So, why not start today and get moving in the right direction?

STROKE RECOVERY – How exercise plays a role

Now, for those who have experienced a stroke and are working hard to recover, consistency is key! Stroke recovery is typically a long journey requiring commitment to rehabilitation and exercise. Stroke rehabilitation focuses on restoring function, improving mobility, and enhancing quality of life. The most effective exercise interventions are those that are task-specific, repetitive, and intensive, promoting neuroplasticity and functional gains.

The best outcomes are achieved when exercise & rehabilitation is:

Started early
Individually tailored
Progressively challenging
Supervised by trained Physiotherapists

Even years after a stroke, targeted exercises and movement therapies can lead to meaningful improvements. So, it’s never too late!

Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so you can get moving in the right direction.

Our PhysioCare at Home team can help.

Call us today!

Improve your functional leg strength in the video below by learning how to perform a proper squat, and then practice everyday because Consistency is Key!

To Your Health,

Jillian

Physiotherapist & Clinical Director

Book an Appointment with us today!

Foundational Principle Highlight

Whether you're recovering from a stroke or aiming to prevent one, physiotherapy and regular exercise are powerful tools to improve your health, because we know Consistency is Key!

Therapist’s Corner

Tips and resources for clients recovering from stroke:

Irma, Physiotherapist with a special interest in neuro & stroke rehab says that progress requires a lot of patience and hard work, motivated by a positive mindset that empowers you as a Victor, not a Victim.
Consistency with your exercises is key! The brain and nervous system respond well to repetition. Shauna, PT recognizes the incredible power of neuroplasticity: our brains can elicit meaningful change if consistently given the right inputs, even months and years after a stroke.
- Consistently addressing muscle tone & spasticity through stretching and weight bearing is an essential part of the journey
- Using your weaker arm & leg AS MUCH & AS OFTEN AS POSSIBLE is imperative
- If you tend to neglect one side, using a mirror for visual feedback on your posture can be extremely helpful
Get informed! Know what you need to do to feel better by talking to your doctor and having a good support team around you, including a physiotherapist.
Cognitive recovery from stroke can take time, so be patient with yourself. Memory games, puzzles, and mental tasks (like reading or using apps) stimulate the brain.
The After Stroke program is a Canadian personalized stroke recovery program that can help you and your family navigate the path forward after stroke. They have support groups all across the country, as well as online groups & resources. Check out Stroke Recovery BC if you live in BC, or the Stroke Recovery Association of Calgary if you live in Calgary for more local support group options.
The Heart and Stroke Foundation of Canada is an incredible resource for preventing and recovering from stroke.
Our physiotherapist, Urvi shared this information from a local stroke support group: Lost & Found: What Brain Injury Survivors Want You to Know | BrainLine — it is a beautifully written piece about what stroke survivors want their family, friends, and caregivers to know.

Client Success Story

“Bill”

“Bill” had a major stroke over 10 years ago and was given a poor prognosis by the hospital rehab team- he was told his speech would never return and he should move into a nursing home. But “Bill” and his wife decided he would return home and work hard to create a different future. They found Irma, one of our amazing Physiotherapists who has worked consistently with him for years. “Bill” can now drive his car, answer the phone, stay home alone, make coffee & small meals, empty the dishwasher and more. Irma attributes much of his progress to his positive mindset and willingness to work hard day after day. “Bill” has certainly proved that

Consistency is key!

Check out the many free resources we have available on our youtube page. Learn more & start your exercise journey today at youtube.com/@strongerathome!

Foundational Exercises for Older Adults

Nutrition Tip

A balanced and healthy diet is crucial for both preventing and recovering from a stroke. If you’ve had a stroke, practice mindful eating — pay attention to your food, chew thoroughly, and avoid distractions during meals.

Specific Foods to Include:

Fruits: Apples, berries, bananas, oranges, and other fruits are great sources of vitamins and fiber.
Vegetables: Leafy greens, carrots, broccoli, and other vegetables offer a wide range of nutrients.
Whole Grains: Oatmeal, brown rice, quinoa, and whole-wheat bread provide sustained energy.
Fish: Salmon, tuna, and other fatty fish are rich in omega-3 fatty acids.
Legumes: Beans, lentils, and chickpeas are excellent sources of protein and fiber.
Nuts and Seeds: Almonds, walnuts, and flax seeds offer healthy fats and nutrients.
Low-fat Dairy: Yogurt, milk, and cheese (in moderation) provide calcium and protein.

Foods to Limit or Avoid:

Processed Meats: Bacon, sausage, and deli meats are high in sodium and saturated fat.
Fried Foods: Avoid fried foods like French fries and fried chicken, which are high in unhealthy fats.
Salty Snacks: Limit potato chips, pretzels, and other salty snacks.
Sugary Drinks: Reduce consumption of soda, sweetened juices, and energy drinks.
Excessive Alcohol: If you drink alcohol, limit your intake to recommended guidelines.