EXERCISE CONSIDERATIONS FOR MS

BY BETH PARRY

After Your Multiple Sclerosis Diagnosis

March is Multiple Sclerosis (MS) Awareness Month. What better time to discuss the many benefits of exercise. MS is a disease affecting the central nervous system. The body attacks the myelin sheath around the nerves causing inflammation and reduced nerve conduction. This can cause fatigue, muscle weakness, and tingling in the arms and legs. We know that exercise can provide a wide range of benefits for people of all ages and all diagnoses, from improving your brain health to weight management, reducing your risk of cardiovascular disease, and even more.

However, if you have been diagnosed with MS, the thought of exercise may cause more anxiety than anything else. There are many myths about exercising with MS: Including “I can’t do anything to slow the progression of MS.” and “Exercise is harmful to MS.” If you have fallen trap to these myths, you may be missing out on the great benefits that regular exercise provides for MS. While the generalized movement is great, there are some modifications you will want to adopt to make exercise beneficial, and not uncomfortable.

Let’s discuss the benefits of exercise for people with an MS diagnosis and exercise considerations to help you exercise safely and in the most beneficial way.

Why is exercise important for those with MS?

Studies have shown that regular exercise can assist with the management of common MS symptoms, including weakness, fatigue, bowel and bladder function, cognitive function, and poor

The CDC recommends a mix of aerobic exercise and strength training not just for MS patients but the general population to maintain both cardiovascular and muscular, and bone health.

Safety Considerations for exercise with MS

coordination. Additionally, increased weight can increase these symptoms, and regular exercise can assist in weight management. Fatigue is a general symptom of MS; exercise can also help decrease fatigue symptoms and improve mobility, mood, and sleep.

What kind of exercise is best for MS?

Exercise recommendations for MS patients are at least 30 minutes of physical activity three days a week. Beyond that, any type of exercise that you enjoy can be beneficial!

It is now well documented that exercise DOES NOT cause MS exacerbations. However, participating in an exercise that is too aggressive may bring on short-term worsening of pre-existing symptoms. This has been determined to be due to the increase in body temperature, which can be addressed using cooling garments, fans and staying hydrated before, during, and after exercising. So how do you know how much exercise is too much? If it takes longer than 2 hours after exercise to return to baseline, this may be a sign of to decrease in either the intensity or duration of the exercise.

Tips for a successful workout:

● Stay hydrated

● Cold water can help keep your body temperature low and decrease fatigue following exercise.

● Exercise in a cool environment

● Exercising in a warm environment

“There is no cookie-cutter regime for those with an MS diagnosis. If you are unsure how to start an exercise program, we suggest talking to a physical therapist that specializes in working with the MS diagnosis.” will further increase body temperature already elevated by exercise, causing a greater likelihood of symptom increase following activity. If you exercise outdoors, try to exercise at cooler times of the day, either early or late in the day.

● Do not live by “no pain, no gain.”

● This should not be your mantra.

As discussed, if an activity is too aggressive, this can be counterproductive. Everyone’s limits will vary from person to person. Your limits will also vary day to day, depending on your sleep, nutrition, and activity levels. It is essential to listen to your body.

● Prioritize safety

● Just because the man or woman next to you is lifting 100 pounds or running at seven mph doesn’t mean you have to. Everyone is at different levels and places in their fitness journey. Do what is right and feels good for your body.

Exercise can have many benefits, from improved cardiovascular fitness and strength to improved mood and decreased fatigue. A diagnosis of MS should not deter you from starting an exercise routine. Moderate-intensity exercise of at least 30 minutes 3 times a week is recommended to improve the quality of life in MS patients. As we have stated before, the intensity, duration, and type of exercise will vary from person to person. with the necessary modifications! Wellness 360 Physical Therapy and Massage specializes in neuro rehab and can help you start your fitness journey. With multiple programs, including 1-on-1 sessions, group classes, and an online Wellness on Demand platform, we have multiple tools to help you reach your fitness goals.

To learn more about Wellness 360, visit our website at www. wellness360fitness.com.

There is no cookie-cutter regime for those with an MS diagnosis. If you are unsure how to start an exercise program, we suggest talking to a physical therapist that specializes in working with the MS diagnosis. A physical therapist can guide you on an exercise routine, considering your goals and your diagnosis. We can design a workout specific to you