First things first: the popular phrase often used in relation to exercise; 'no pain, no gain' simply does not apply when we are exercising with MS. We may find we tire more quickly than we used to, or struggle with balance difficulties - which mean we are expending more energy than people without MS, so are prone to feel fatigued more quickly; take longer to recover from exercise and in terms of balance issues may be more susceptible to injuries.
Secondly, there is so specific 'MS exercise'; as we know MS affects everyone differently so what is a great programme for one person may not work in the same way for you. There is no right or wrong type of exercise to do, but as we have seen earlier in this section it is important to try do keep exercising as you are able. The type of exercise is a little trial-and-error but the absolute key is that you select an exercise mode that does not make your symptoms worse; so that is different for everyone. It is equally important that whatever activity you choose it doesn't exhaust you. This is especially important if you have been newly diagnosed and may show little physical limitation in you abilities; you may find that you are still do the activities that you used to but you takes longer to recover - that's normal. If you have been a regular exerciser you will slowly find a new intensity that works for you - it is important that you listen to your body; only you know how you are feeling. As someone who has excised 'hard' since I was tiny the advice from my doctor was to 'not go mad' with exercise. He was right; my local half marathon would be a step too far for me these days.
Secondly, there is so specific 'MS exercise'; as we know MS affects everyone differently so what is a great programme for one person may not work in the same way for you. There is no right or wrong type of exercise to do, but as we have seen earlier in this section it is important to try do keep exercising as you are able. The type of exercise is a little trial-and-error but the absolute key is that you select an exercise mode that does not make your symptoms worse; so that is different for everyone. It is equally important that whatever activity you choose it doesn't exhaust you. This is especially important if you have been newly diagnosed and may show little physical limitation in you abilities; you may find that you are still do the activities that you used to but you takes longer to recover - that's normal. If you have been a regular exerciser you will slowly find a new intensity that works for you - it is important that you listen to your body; only you know how you are feeling. As someone who has excised 'hard' since I was tiny the advice from my doctor was to 'not go mad' with exercise. He was right; my local half marathon would be a step too far for me these days.
Getting started
If you have never really exercised or struggle with mobility, it can seem daunting to take up exercise; but be reassured that whatever your physical abilities or limitations there is some form of exercise that you will be able to do and you will enjoy; if you don't enjoy the first thing you do, try another! You should try to select something that you enjoy to start with so that you are more likely to keep doing it regularly - it's much easier to exercise if you are enjoying and looking forward to it. Maybe you would prefer to exercise as part of a group (perhaps exercise classes or a team sport) or maybe you would prefer to exercise alone (for example using the gym or swimming).
Exercise doesn't need to be costly - there is no requirement that you join a gym or classes etc; if you are able, walking is a great exercise and can really help loosen your joints, raise your heart rate and get you breathing harder (thus developing CV fitness). There are many exercises that you can do at home if you have the space; however it is important that if you feel this is the best activity for you, that you consult a physiotherapist or a qualified personal trainer to put together the best exercises for you. As I have said before on many pages here, please do not rely on YouTube videos by fitness bloggers/trainers; these are not tailored specifically to you or take into account the individual needs of the disease. It is important that you are familiar with the exercises and know the correct form to avoid injuries. MS is one of the conditions covered in the Personal Training qualification so an appropriately qualified professional can work with you to understand where any weaknesses lie and how to adjust the programme for the greatest benefit and safety.
With any activity you choose build up gradually and don't try to do too much too soon; take regular breaks; keep breathing throughout any exercise and make sure you warm up and cool down sufficiently before any activity. See my tips on exercising with MS here - some from appropriate MS associations and some from me.
Both the MS Trust and MS Society have excellent directories of exercises that you could consider.
Exercise doesn't need to be costly - there is no requirement that you join a gym or classes etc; if you are able, walking is a great exercise and can really help loosen your joints, raise your heart rate and get you breathing harder (thus developing CV fitness). There are many exercises that you can do at home if you have the space; however it is important that if you feel this is the best activity for you, that you consult a physiotherapist or a qualified personal trainer to put together the best exercises for you. As I have said before on many pages here, please do not rely on YouTube videos by fitness bloggers/trainers; these are not tailored specifically to you or take into account the individual needs of the disease. It is important that you are familiar with the exercises and know the correct form to avoid injuries. MS is one of the conditions covered in the Personal Training qualification so an appropriately qualified professional can work with you to understand where any weaknesses lie and how to adjust the programme for the greatest benefit and safety.
With any activity you choose build up gradually and don't try to do too much too soon; take regular breaks; keep breathing throughout any exercise and make sure you warm up and cool down sufficiently before any activity. See my tips on exercising with MS here - some from appropriate MS associations and some from me.
Both the MS Trust and MS Society have excellent directories of exercises that you could consider.
Safety Considerations when exercising at home
- Do you have enough space?
- Can you move furniture so that you don't have to worry about knocking into things?
- Equally, do you have something to hold on to if you are affected by balance issues?
- Are you able to keep cool enough without fans (unless you have fans at home)?
- Do you have room to use any equipment recommended for your needs eg bench or barbell?
It can be tempting to decide to workout at home but sometimes it may not be the safest option; you may be alone while working out which is unsafe if you are using equipment or just starting to exercise.
"Can I exercise from my wheelchair?"
Absolutely yes! There are so many exercises you can do while seated (and not necessarily in a wheelchair), however it is important to consult a physiotherapist or PT to tailor activities to your specific needs.
Some gyms have equipment specifically adapted for wheelchair users including rowing machines you can strap into or arm-cycles.
It's important that you use a spotter if workout with dumbbells; being in a chair will make it more difficult to get out of the way quickly if you need to.
I am a certified chair-based exercise instructor so it is worth looking in your local area to see if these classes are offered if it's something you are interested in. Classes are generally run in small groups so it can be a great way to meet like-minded local people and maybe meet up for a coffee and a natter afterwards (or is that just me?!)
Some gyms have equipment specifically adapted for wheelchair users including rowing machines you can strap into or arm-cycles.
It's important that you use a spotter if workout with dumbbells; being in a chair will make it more difficult to get out of the way quickly if you need to.
I am a certified chair-based exercise instructor so it is worth looking in your local area to see if these classes are offered if it's something you are interested in. Classes are generally run in small groups so it can be a great way to meet like-minded local people and maybe meet up for a coffee and a natter afterwards (or is that just me?!)
Sources:
Active IQ (2016) Personal Training Handbook
MS Society (2017) Exercise
MS Trust (2014) A-Z of MS: Exercise
Active IQ (2016) Personal Training Handbook
MS Society (2017) Exercise
MS Trust (2014) A-Z of MS: Exercise