Types of sport and exercise
Exercise
Exercise is any sport or activity that makes your muscles work harder than if you were just sitting down. It makes you feel warm and, in some cases, breathless. The exercise can include swimming for fun, riding a bicycle, playing football in the garden or going to a dance class. It should be fun and gradually anyone taking part regularly should be able to increase the length of time that they can take part whilst still being able to talk to the other people around them.
Activity
Activity is an experience that keeps you active but may not include exercise. Going fishing, joining a drama group, singing in a choir or joining a chess club are all activities where you can meet other people, join in and have fun but they do not exercise your heart or other muscles.
Sport
This is a game, match or physical activity where there is an element of competition, either with yourself or against other people. Some competition can be safe, for example, golf, archery, cycling or beginners table tennis or badminton, and the skills part of a football or netball lesson. It will require a gradual increase in involvement as a child becomes fitter.
Outdoor pursuits
There are also more adventurous outdoor pursuits, such as hillwalking, climbing, abseiling, zip wire, canoeing, etc.
These are the type of activities often undertaken on school residentials, with organisations such as Cubs and Scouts, or as part of the Duke of Edinburgh’s (DofE) Award programme.
You should seek advice from your cardiologist about these types of activity. You must also discuss your condition with the instructors / activity leaders in advance to ensure you can participate as much as possible, but within safe limits. Always follow all safety instructions and wear the correct safety gear. Many of these activities will be safe for you, but there may need to be some small adaptations. For example, for water sports such as canoeing, you may need to wear a wet suit, and have a change of clothes ready to change into straight afterwards. Or for climbing, you may need to agree a height limit with the instructors in advance, so that you do not push yourself too hard. With an activity such as zip wire, you will need to be careful if there is a hard impact at the other end of the wire. You may need to be careful with the type of harnesses used, if any of them put pressure on your chest. Activities such as hillwalking will probably need a more substantial adjustment, depending on how far you are able to walk, and whether you are able to safely carry anything.
Examples of sport and exercise
Children with half a heart can often take part and really enjoy sport and exercise safely. Competition and personal achievement can be very important for children, especially as it helps them feel included.
Some sports may be more suited to a child’s ability and energy levels. A conversation with their cardiologist will give you confidence to introduce a sport if you are worried about the level level of safety.
Running/athletics 🏃♂️
Most children with half a heart will want to get involved in the activity going on around them. Running around the playground, taking part in running in a PE lesson, hurdles, long jump and high jump can all be inclusive and can be very good exercise as long as child is able to sit down when they are tired and they are not forced into a competitive running situation if they are not fit enough to do so.
Swimming 🏊♀️
Swimming can be a very good exercise for a child with a single ventricle heart to get involved in. The water takes some of the strain as it supports the weight of the body. Most schools encourage children to learn to swim.
Here are some helpful pointers when planning a swimming lesson.
Learning the different types of strokes is very good and building up the ability to keep safe in the water by swimming lengths and learning to tread water is good exercise. Taking part in races would come under the heading of competitive sport and should be avoided unless a doctor has said it is safe.
Children with half a working heart get very cold and very tired whilst swimming and when they get out of the pool.
A couple of useful tips include:
- Wearing a simple wetsuit.
- Ensuring that a dry towel is close to the edge of the pool.
- Ensuring there is help so a child can swiftly get changed into dry clothes.
- Having a snack available to boost use-up energy.
Football ⚽
Football is played both competitively and for fun in school. Children love to be involved in a game of football in the playground. It can be a great way to keep warm in break time as well as being a social game to play with friends.
As with all sports and PE lessons, learning the skills of the sport is a great thing for all children. More care may need to be taken when it comes to the competitive part of the game.
Some children are encouraged to take a position in goal as there is less activity. Care must be taken to ensure that they keep warm as there may be long periods with little activity. It is also important to remember that goalkeepers have to throw themselves around the goal to keep the ball out and this can lead to bruising if a child is on anticoagulation.
Cycling 🚲
Some young people find cycling a good form of exercise because the pace can be set individually and the wheels help the activity and achievement. It has the added benefit that it also helps with getting around.
If a child is struggling with the activity and electric bike would give them some added support,
Racket and bat sports 🎾
Racket or bat sports include tennis, table tennis and badminton. They are often at a lower intensity and can be played as doubles so the game can be shared but they provide competition and exercise. Once the game becomes more competitive it becomes more physical.
Summer team games 🏆
Cricket and rounders encourage team activity and apart from the time when a player runs (a runner can be substituted if the running is difficult), the game is of a lower intensity.
Dance and gymnastics 🤸
Both dance and gymnastics provide exercise and fun but can also help with the development of gross motor skills. Often children with a heart condition have delays in the development of their gross motor skills, balance, co-ordination and perception.
If a child is prescribed anticoagulation, care is needed if they fall from equipment. If they have a pacemaker the position of the device, in the abdomen or chest, may restrict the type of equipment they can use.
Martial arts 🥊
There are many types of martial arts and many children are attracted to them because of the kudos of the sports. Discipline, respect and personal control are all part of the activity which can be helpful for some children. Some martial arts expect physical contact early in the training, judo for example. Others restrict combat until later but it will be an expectation of the sport eventually. If a child is on anticoagulation, the physical contact will be an issue as it is a contact sport.
It is important to think about both the short-term and long-term implications of taking up a martial art. If a child becomes skilled in the sport and wants to take it up long-term, they may be disappointed because as the level of combat increases, they may need to be excluded for their safety.
Lower-intensity activities 🏌️♀️
Sports such as golf, bowls and archery require precision and are very competitive but they require much lower levels of physical exertion. These sports may be attractive to young people with a low exercise tolerance.
Active video/computer games 🎮
Activity based computer games are very popular with children and teenagers. As with any sports activity, care must be taken to follow the GOLDEN RULE when taking part. Regular breaks in activity should be encouraged.