Exercise Guide for Multiple Sclerosis: Safe and Effective Physical Activity

Introduction

• Regular exercise is crucial for MS management
• Benefits include improved strength, balance, and fatigue management

Before Starting

Safety Precautions

• Consult your neurologist before beginning any exercise program
• Start slowly and progress gradually
• Monitor body temperature to prevent overheating

Recommended Exercises

1. Flexibility Exercises

• Gentle stretching of major muscle groups
• Hold stretches 15-30 seconds
• Focus on legs, arms, and trunk

2. Strength Training

• Use light weights or resistance bands
• 8-12 repetitions per exercise
• Rest between sets
• Target major muscle groups:
  • Leg muscles
  • Core muscles
  • Upper body

3. Balance Exercises

• Start with support (wall/chair)
• Progress to unsupported exercises
• Examples:
  • Single-leg stance
  • Heel-to-toe walk
  • Weight shifts

4. Aerobic Exercise

• Low-impact activities
• Start with 5-10 minutes
• Gradually increase duration
• Options:
  • Stationary cycling
  • Swimming
  • Walking

Important Guidelines

Cooling Strategies

• Exercise in cool environment
• Use cooling vest if needed
• Stay hydrated

Warning Signs to Stop

• Excessive fatigue
• Dizziness
• Increased pain
• Vision changes

Frequency and Duration

• Aim for 3-5 sessions per week
• 20-30 minutes per session
• Include rest days

Modifications

• Seated versions available for most exercises
• Adapt intensity based on energy levels
• Use assistive devices when needed