As we talked about in the 'Using diet to help manage symptoms' section, diet and exercise cannot cure MS however we have shown how research into certain aspects of diet can help to alleviate some of the symptoms of MS; the same is true of exercise.
Fatigue
Although it sounds counter-intuitive, exercise can actually help to manage symptoms of fatigue. Research shows that the more 'physically fit' we are the less stress our daily lives and activities put on our bodies. Muscles become weaker through inactivity so our bodies need more energy to carry out daily tasks; this can lead to a vicious cycle where the muscles that are already weakened become further weakened by inactivity (muscle atrophy). This happens whether you have MS or not; lack of any activity will inevitably make activity more challenging (and tiring).
Early research into MS recommended avoiding any activity as it would likely lead to greater levels of fatigue and muscle weakness. More current research into MS populations indicates that retaining (and even building) muscle can be helpful if it works on strengthening the muscles and improving muscular endurance (see components of fitness here). It is however not recommended that you 'work through' fatigue (as mentioned earlier) it make take you longer to fully recover to your pre-exercise state.
Balance
Strengthening the leg and core muscles can help with balance and give you a greater feeling of 'groundedness'. Your core muscles are not just the abdominal muscles we consider a 'six pack' but those which sit deeper and help us to remain upright and brace the internal organs of our trunk.
Some simple exercises can include practice walking heel-to-toe in a straight line, or balancing on one leg or tai chi. Strengthening the core may need some instruction from a personal trainer or physiotherapist to give some guidance on form for exercises which are suitable for you personally but can include variations of plank exercises and deeper abdominal exercises. The core (trunk) muscles form the central barrel of the body where the limbs hang from; improving your core strength can make any daily activities (eg reaching for items from a shelf or twisting to answer the telephone) easier and requiring less energy.
Muscle spasms and stiffness (mobility)
Stretching and physiotherapy are key to managing muscle spasms and stiffness. Stretching muscles to allow the full range of motion at each joint frequently (daily) can help to maintain flexibility at the joint and manage muscle stiffness thereby increasing mobility.
Low mood and depression
It is well known that exercise releases endorphins (known as the 'happy hormones') which when performed regularly can help to improve mood and ease depression. If you choose to take part in group exercise sessions such as aerobics or Tai chi, or even join the local gym you may be able to improve your mood by extra (or new) social interactions; there's nothing like bonding or connecting with another gym-member over a tricky yoga pose to improve your mood. It has been well documented outside of the MS world that exercise is beneficial to help alleviate symptoms of depression; improving your mastery of a skill can promote feelings of wellbeing and leave you feeling accomplished if you had been struggling to leave the house and interact with people; making a regular commitment can give you something to look forward to, especially if you are going to meet new friends too.
Sources:
MS Society (2017) Exercise
MS Trust (2014) A-Z of MS: Exercise
MS Society (2017) Exercise
MS Trust (2014) A-Z of MS: Exercise
