The types of exercise recommended for DMD provide maximum benefits with a low risk of damage to muscles.
Stretching
“In the early stages of a DMD diagnosis, the most important form of exercise is stretching, including lengthening of the posterior muscle chain, such as hamstrings, calves, glutes, and back mobility, as these are the primary muscle groups that become tight,” says Clarissa Aguirre, DPT, a board-certified pediatric physical therapist at Village Pediatric Therapy in Yorba Linda, California.
When done as a regular practice, stretching will help your muscles stay flexible and help prevent your joints from becoming locked in one position (contractures). A stretching routine should begin at a young age and be done at least four to six times a week.
Strengthening
While people with DMD should not be lifting heavy weights, muscles can be maintained and strengthened with gentler activities. Stronger muscles improve movement, posture, and balance.
“It is important for patients with DMD to avoid high-resistance and eccentric strengthening [muscle contractions where muscles lengthen under tension], in addition to overexertion without sufficient rest breaks,” says Aguirre.
Good options include using lighter weights and resistance bands, and doing exercises like yoga or tai chi. Aim for two or three times a week.
Aerobic Exercise
This is exercise that speeds up your heart rate and makes you breathe harder. It improves your heart and lung function and helps you maintain a healthy weight. But you need to stick to low-impact or non–weight bearing activities.
“Exercises that minimize stress on deteriorating muscles, such as swimming or pool therapy, are recommended,” says Andrew Gorecki, DPT, owner of Superior Physical Therapy and MovementRx in Traverse City, Michigan.
Walking, cycling, and even dancing can also be done safely. Try to do about 30 minutes a day, at least five days a week, broken up in shorter chunks if that’s easier for you.
Balance
Balance is important for maintaining independent mobility and quality of life. Exercises like yoga, martial arts, and fitness-focused virtual reality or video games can improve your balance to prevent falls, as well as make sitting and standing easier. Incorporate balance training into your workouts three or four times a week.
Standing
If you or your child uses a wheelchair, spending some time every day in a standing position can reduce or even prevent some of the complications that can happen when you’re no longer able to walk. Standing helps make it easier to stretch your legs, protects your bone health, and helps your digestion. Some insurance plans cover a supported standing device, like a standing wheelchair.
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