Regina Odofle Thompson stretches at her home as part of her daily workout.Fernando Morales/The Globe and Mail
The founder of Strategic Intervention Services Associates, an alternative dispute-resolution company in Toronto, Regina Odofle Thompson immigrated to Canada from Ghana in 1976.
After a fall at the age of 5, she contracted osteomyelitis. Despite 15 surgical operations to arrest the infection of the bone and marrow, she has a fused knee that impairs her mobility.
Now, at 59, she is seeking activities beyond walking to improve aerobic fitness off her feet.
My goal
"I exercise so I can keep living."
My workout
"I can do my upper body, but I'm not looking to build muscle, so I borrowed a book on Pilates and gym exercises. The effect isn't necessarily the best for me. But I'm disciplined - the weight maintenance is evidence of that.
"I'm able to do three days a week. I vary the routine when it becomes too easy. I used to work out with the TV, and that involved jumping. But now I do floor exercises after my husband said, 'Why don't you exercise as if you have no legs?'
"I do my 10s lying on the ground: Both legs I lift up, and one arm at a time, like a running motion on my back; I push myself on my arms up and down; I lift a jar filled with pennies [for biceps curls] I do sit-ups with the leg that bends on the bed.
"I walk three times a week for 45 minutes around the neighbourhood. Stretching is part of the routine."
My lifestyle
"I'm out training or at mediation meetings, and I do data collection for investigations, so it's a blend of things.
"Coming from Africa, we have staples: We eat cornmeal-based foods like polenta; we eat soups thickened with peanut butter or palm fruit. I eat chicken, goat meat, lamb and fish. I mix it up with salad.
"For breakfast I have a spiced millet porridge. For lunch I have a smoked salmon sandwich or rice and beans. Dinner will be a stir-fry with basmati rice, or tilapia and vegetables."
My motivation
"The illness spilled over and beyond my 20s, so I've earned the right to remain healthy and enjoy my life. So my motivation is to keep pain at bay. I feel like I'm being left behind if I fall sick, and I'm afraid of that happening if I don't exercise."
My anthem
" African Girls by Castro featuring Asamoah Gyan."
My challenge
"I need to improve my aerobics."
The critique
Matthew Bennett, athletic therapist at The Yorkville Club in Toronto, works on maximizing the performance and well-being of his clients. For Ms. Odofle Thompson he suggests:
Do upper-body cardio in the zone
"A hidden gem found at many fitness facilities for aerobic training is the [upper body]ergometer, basically cycling with your hands while sitting," he says.
Ms. Thompson should wear a heart-rate monitor to reach a target heart rate of 70 to 85 per cent maximum for 30 minutes, repeated three to four days per week.
Take advantage of rehab
Rehabilitation could enhance the function of Ms. Thompson's knee, ankle, hip and pelvis, Mr. Bennett says.
"Regina's mobility can be improved by using a recumbent bike. Her stability can be increased by use of a foam pillow, and her strength can be improved by using weight insoles for her shoes while she walks."
Finally, he recommends that she visit a naturopath, as well as her physician, for advice on restricting inflammatory foods so that her diet optimizes circulation and her immune system.
This interview has been condensed and edited.
Special to The Globe and Mail