Multiple sclerosis (MS) is a central nervous system condition resulting from the immune system attacking the myelin sheath of the nerves. This causes scar tissue that inhibits neural communication. Thus, symptoms can start with vision problems, tingling in the extremities, fatigue, or cognitive issues and progress to bladder issues, worsening balance problems, and even paralysis.
Today, we are going to provide some safe exercising tips for multiple sclerosis patients. Remember that the disease’s progression will affect each person differently, so you will want the assistance of a physician when planning your exercise routine. With that in mind, here a few tips and potential exercises for multiple sclerosis patients that you may benefit from.
Three Considerations When Planning an Exercise Routine for Multiple Sclerosis
Let’s begin with the basics. The three things that you need to take into consideration when planning your exercises for multiple sclerosis are:
- What are the best exercises for a multiple sclerosis patient?
- What physical limitation may cause you to adjust the exercises to meet your specific needs?
- How long or intense should your workout be depending on your current health level?
With those questions in mind, we will begin by taking a closer look at three types of exercises for multiple sclerosis.
Three Types of Exercises for Those Living with MS
When selecting your exercises, look to one of these three types of exercise. Remember to evaluate specific activities based on your current level of ability. However, each of these types of exercise comes with its own benefits.
- Stretching – This is the easiest form of exercise, and it is suitable for just about anyone. A nice benefit of stretching is that it can help you to relax. However, it also can improve your circulation and range of motion. Stretching is especially vital if you cannot move around as much as you like. It can help prevent the muscles from becoming sore or the joints from growing stiff.
- Aerobics – Cardiovascular exercise is crucial for heart health as well as respiratory health. The length of time and number of times you can do this type of training may depend on your current health. However, you want to aim for at least three 30-minute sessions per week for optimal heart and lung health.
- Strength Training – To build up your strength, maintain muscle mass, and improve tone, you will want to do some strength training. While this type of exercise may sometimes involve lifting weights, you can also use your own bodyweight for a number of exercises. Strength training may also make use of resistance bands and other means of improving strength without the risk of dropping a heavy weight.
Regardless of the type of exercise you perform, safety is crucial. So let’s take a look at some ways to stay safe during your workout routine.
Tips to Help Multiple Sclerosis Patients Exercise Safely
Once you have your planning complete, it’s time to begin exercising. Keep these tips in mind to stay safe.
- Work your way up to the routine you want. You may have to start small with simple stretches, but eventually, you may be able to build up your ability to have regular aerobic and strength training routines.
- Keep your workout space safe. Make sure you have something to grab onto in case you suddenly become unsteady. Never work out on a slippery floor or a rug that could slide. Instead, use a gym mat and wear anti-slip shoes.
- Don’t overdo it! This is a must, especially early on. As your routines help build your energy, you may be able to do more, but if you push yourself from day one, you may find yourself needing time off from your new exercise routine to recover.
- Warm-up and cool down. This is crucial to avoid straining your muscles. A dynamic warm-up reduces the risk of injury while you exercise. A gentle cooldown helps the muscles to relax, so you are not stiff and sore for days.
- Avoid midday workouts, at least during the warm weather months. Try to work out when it is a little cooler so that you don’t overheat. This is especially essential if you intend to exercise outside, such as going for a walk.
- Listen to your body. There are some days when your body may tell you that it is time to stop even though you have exercised harder in the past. Don’t push through if you sense something is wrong or even if you can just tell that your energy is running low today.
These are just a few ways to ensure that you can enjoy your workout and minimize your injury risk.
Working with an Activity-Based Therapy Center to Learn Exercises for Multiple Sclerosis
Your doctor may also recommend that you work together with an activity-based therapy center where you can learn new exercises and perform them in a safe space. A physical therapist can help you determine the best activity level for you and even show you exercises that are safe to perform on your own.
At iAM ABLE in Miami, we have physical therapists who are experienced with all sorts of health situations ranging from multiple sclerosis and Parkinson’s to spinal cord injuries and traumatic brain injuries. Regardless of where you live, if you are dealing with a degree of paralysis, we have an eBook that can help prepare you mentally for your recovery journey. The title is 7 Unbelievably Important Steps to Take to Thrive after Paralysis. We hope you will download it and begin reading it today.
Grab our free e-book 7 Unbelievably Important Steps to Take to THRIVE after Paralysis by clicking the image below.
