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People with mental retardation often have a combination of health problems, which are often tied to physical inactivity. Recent studies have looked at the heart and lung function of people with mental retardation. When they are in their 20s, they often have the heart and lung function of people 20 to 30 years older. Inactivity can make a person more likely to develop problems with the heart and blood vessels. Inactivity can also decrease a person's ability to take care of himself or herself.

There are many benefits to physical activity. A person who is active feels better about himself or herself. Physical activity in people with mental retardation can help improve their health, physical function, self-esteem, and behavior. It can provide an enjoyable social outlet and it can help support families and caregivers.

A program of regular physical activity helps people of all ages and abilities. An individual can develop a well-rounded exercise routine that includes aerobic activity, strength training, and stretching exercises.

Aerobic activity is any activity that involves the repeated use of large muscle groups. These activities, such as walking, jogging, cycling, or using a wheelchair, raise endurance. They improve the function of the heart and lungs. Aerobic exercise reduces the risk of developing many diseases of the heart and blood vessels. It also reduces their severity. Such diseases include hardening of the arteries (coronary artery disease) and high blood pressure (hypertension). Aerobic activity can lead to a longer and healthier life. It should be done for at least 30 minutes, three days each week.

Strength training involves isometric exercises or weight training. Strength training improves strength, bone health, and daily function. Strength training should include at least one set of one exercise of each major muscle group performed at least two days each week.

Some people with mental retardation have muscle imbalances. They must make sure to exercise the muscles on both sides of a joint. This ensures balanced strength. It prevents abnormal muscle tone.

Stretching exercises should be done before and after exercise. Stretching exercises help improve range of motion of a person's joints. They reduce muscle soreness and spasticity. They improve movement. Stretching is especially important for persons with mental retardation. They may have decreased flexibility. This results from muscle spasms.

Where muscle tone is normal, each stretch should be held for 10 seconds without bouncing.

Where there are muscle spasms, each stretch should be held for 20 to 30 seconds, without bouncing.

People who have mental retardation may also have associated medical conditions which justify precautions related to physical activity. As an example, seizure disorders may prevent taking part in certain activities. Also, Down syndrome is a common cause of mental retardation and is typically associated with loose joints (generalized ligament laxity). This may increase the risk for neck (cervical spine) injury. For these people, medical evaluation and possibly X-ray examination are needed prior to participation in certain activities.

Environmental conditions such as heat illness are more likely to affect people who have mental retardation. Be sure to provide enough fluids to drink and the right clothing to wear. See your doctor for a preparticipation physical examination. This should take place before the person takes part in an exercise program or sport. This is especially important for people who have heart abnormalities.


Com a colaboração: American Academy of Orthopaedic Surgeons