Many of the symptoms associated with MS are reduced through physical activity. exercise represents a crucial tool for the management of MS and is an important approach for improving overall health and wellbeing. Those with MS can often live with extended amounts of inactivity, which leads to consequences such as fatigue, poor strength and fitness, which opens the door to developing further chronic health illness. If someone is feeling fatigued, they might be less likely to exercise, and as a result, they will have even more fatigue over time. If you remain inactive, alongside MS, you might develop heart disease or diabetes too.
Evidence suggests exercise improves outcomes for those with MS, which range from adaptions made within the body to enhanced quality of life. Research has indicated that those with MS who engage in exercise have better brain health, better cognition based on speed of information processing, and increased mobility and cardiovascular health. People with MS who engage with exercise also have less fatigue, depression, anxiety, and pain, and better sleep quality.
Exercise can be just as safe for people with MS as it is for people without. Research has shown that there is no greater risk of relapse and other adverse effects associated with exercise training for people with MS.
Multiple Sclerosis (MS) is an autoimmune neurological disease of unknown cause, impacting more than 2.3 million people worldwide. MS is characterised by the formation of areas of demyelination (plaques) throughout the brain and spinal cord that comprise the central nervous system (CNS). The direct damage to the CNS results in slow or interrupted transmission of nerve impulses and causes a varied and wide range of symptoms, leading to considerable physical disability. Symptoms include physical and cognitive disability, extreme fatigue, temperature sensitivity, and depression. Reports indicate that physical inactivity is a major concern for people with MS as they cannot participate as they would like to.
Exercise can be just as safe for people with MS as it is for people without. Research has shown that there is no greater risk of relapse and other adverse effects associated with exercise training for people with MS.
Physical activity guidelines (What type of exercise is best and how much?)
To be effective, exercise should be performed regularly at a suitable intensity. Most importantly, choose exercise that you enjoy as you will be more likely to stick with it! The internationally recognised physical activity guidelines for adults with mild to moderate MS tell us how much physical activity people with MS are encouraged to participate in.
30 minutes of moderate intensity aerobic activity, two days per week; and strength training for major muscle groups, including the calf muscles, leg muscles, abdominal, and arm muscles, on two days per week.
If you are beginning again with exercise, slowly work up to this volume of exercise over 2 to 3 months and seek the help of your exercise physiologist.
Break exercise into shorter bouts of 10 to 15 minutes at a time if necessary. For strength training exercise, slowly work up to doing two sets of 10-15 repetitions of each strength training exercise. Experiment with timing so that exercise does not tire you out for the rest of your day.
Aerobic exercises
Can be performed in a variety of settings including individual and group training sessions on land or in water.
Walking is the number one choice of aerobic exercise by persons with MS, and walking intensity can be measured by counting your steps over a period of time (e.g. by using a pedometer or smart phone/watch).
Use of exercise bikes and elliptical trainers is preferable to the use of a treadmill when there is a risk of tripping and falls.
Strengthening exercises
Can be performed in a variety of settings including home, community centre or gym.
Can be performed with resistance or machine weights, body weight, resistance bands, or water.
Progressive resistance with heavier weights and low repetitions is beneficial.
Frequent rest breaks and alternating muscle groups during training helps minimise fatigue.
All exercises can be modified by a physiotherapist or exercise physiologist to suit your ability.
Stretching and balance exercises
Can be helpful to improve posture and flexibility.
Can be performed on most days of the week.
Stretching exercises can be performed using gravity or resistance bands.
Balance exercises can be performed by challenging one normal sitting and standing posture.
All exercises can be modified by an exercise physiologist or physiotherapist to suit your ability.
How can Prescribe help?
Prescribe Exercise are your local Exercise Physiologist specialist. We provide exercise rehabilitation from our purpose-built Exercise Physiology clinics in Wollongong and Warrawong. Our clinic has been designed solely for the improvement of your health, wellbeing, and injury rehabilitation. We will assist you to achieve excellence through education and empowerment while providing you with the highest quality care and best practice available. We genuinely care for our clients and want to make a difference in your life so you can get better and regain control of your health once again.
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
14 Churchill Ave, Warrawong, Entry Via Mowbray Lane
Post Created By David Ollivier - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.
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