*Author Sherry Perez is a personal trainer/fitness instructor/fitness program developer at the YMCA of Greater Toronto.
In honour of World MS Day (May 28), we decided to focus on exercise tips for people living with Multiple Sclerosis (MS).
We all know that exercise is good for us. It not only keeps us physically fit, but also helps maintain our mental health. This statement holds equally true for people with MS. Exercise has many benefits for MS sufferers:
- Slows down the progression of the disease
- Improves balance
- Enhances flexibility
- Prevents cognitive decline
- Lifts depression and overall mood
- Reduces muscle spasms
- Increases mobility
- Boosts self-confidence and empowerment
- Improves overall quality of life
Useful exercises for MS sufferers:
- Cardiovascular exercises increase your heart rate, delaying the progression of the disease.
- Water aerobics, rowing and swimming are great options to deal with leg weakness.
- Tai chi and yoga help enhance flexibility while developing strength.
- Cardio exercises, including walking, running and biking are popular forms of exercise for MS sufferers.
- Pilates is a great low-impact fitness activity that promotes core and muscular strength, improves balance, increases flexibility, joint mobility and body awareness and reduces stress.
- Strength training (muscle conditioning) is crucial to improve mobility.
Here aresome tips to get you started:
- Consult with your doctor before choosing a fitness routine.
- Start with a personal trainer to help develop an exercise routine best suited to your current ability.
- Choose low impact classes, as they have slow flow and more options for modifying intensity levels.
- Always warm up and cool down.
- Stretch for 10-15 minutes every day, holding stretches for 30-45 seconds.
- Exercise early in the day.
- Focus on deep breathing.
- Start with 5-10 minute exercise sessions and build up to 30 minutes of vigorous exercise, five times a week, for maximum benefit.
- Listen to your body. Don’t overdo it. Too much physical activity can lead to muscle strains, increased pain and an overstressed mind and body.
- Take a conservative approach to strength training. Begin with two times a week. Increase the weight gradually, working up to 15 repetitions.
- Take complete rest for one-two days to allow your body to recover.
- Keep a daily log of your symptoms, relapses, time of the day you felt the most energetic and your physical activity.
