Staying active can help you manage yourmultiple sclerosis.
Multiple sclerosis is a progressive condition that affects the brain and spinal cord (the central nervous system).
In MS, the immune system misfires, attacking the protective coating around your nerve fibers.
There are numerous recommended exercises for MS.
However, because MS is a degenerative condition, these physical symptoms often eventually get worse over time.
Medications aim to help reduce the frequency of relapses, as well as stop the progression of the disease.
But medication is only one piece of the treatment puzzle.
This is a lifelong disease.
We dont have a cure for it yet.
So, exercise is part of that overall treatment approach, Bobryk tells SELF.
(Well cover these in the following sections.)
on most days, with stretching incorporated daily.
We can also find some evidence that exercise can help reduce inflammation in the central nervous system.
Were learning that exercise really has a positive impact on the disease, she explains.
The NCHPAD recommends doing cardio three days each week for 30 minutes each time.
And the best way to condition yourself to walk is by doing it more often.
We call that specificity of training, Dr. Burke says.
If you want to get better at walking, you have to practice walking!
Bicycling is another good option because it can help reduce spasticity in the legs.
If you prefer group fitness classes, opt for low-impact choices like water aerobics.
For people with MS, resistance training can help retain muscle mass, which is important in maintaining function.
So if someone has a lot of fatigue, then theyre resting more.
Their muscles become deconditioned, Bobryk explains.
To counter this, the NCHPAD recommends planning for three to four days of strength training per week.
Other examples of functional movements include standing rows, squats, and multidirectional lunges.
Aim to stretch for 10 to 15 minutes per day, focusing on spastic muscles.
Stretching shouldnt be painful, so if it is, you may need to decrease your range of motion.
Yoga and Tai Chi, which well discuss later, are two great forms of stretching.
Yoga
Yoga is an ancient practice that is primarily of Indian origin10.
Practicing balance exercises is crucial because they can help reduce falls for people who have MS. One thing we have really found that helps with balance is increasing your core strength.
People have found that if they get their core stronger, their balance improves, she says.
Dr. Burke recommends trying to do some sort of balance exercise every day.
This could include doing a Pilates video or even practice standing on one leg.
Tai Chi
Tai Chi is an ancient Chinese practice that combines breath and movement.
Similar to yoga, there are various styles of Tai Chi, according to the Mayo Clinic11.
The practice can be done nearly anywhere, requires no equipment, and may improve your mood and flexibility.
Doing Tai Chi helps you with balance training because the slow movements stress posture control12.
In fact, numerous studies have shown that older adults who practiced Tai Chi decreased their risk of falling.
At-home workouts
Nearly all of these workouts can be effectively done at home.
You dont need a lot of equipment for these things, Bobryk says.
If youre seated, you’re free to search YouTube for videos focusing on chair workouts.
(TheAdapt to PerformandCaroline JordanYouTube channels offer a wide variety of chair workouts.)
Bobryk recommends using your own body weight or household objects like soup cans to do strength training.
For instance, one of Bobryks clients noticed that his foot dragged while walking.
There are a few precautions that can help make exercising with MS safer.
Then, you might have regular check-ins with your therapist every few months to monitor your progress.
Cleveland Clinic, Aerobic Exercise6.
