Introduction
Regular exercise is crucial for managing Multiple Sclerosis (MS) symptoms and maintaining overall health. This guide outlines safe and effective exercise recommendations tailored for MS patients.
Before Starting
- Consult your neurologist and physical therapist
- Start slowly and progress gradually
- Monitor your body temperature
- Keep water nearby for hydration
Core Exercise Components
1. Flexibility Exercises (10-15 minutes daily)
- Gentle stretching of major muscle groups
- Hold stretches for 15-30 seconds
- Focus on legs, arms, and trunk
- Perform when muscles are warm
2. Strength Training (2-3 times per week)
- Start with body weight exercises
- Progress to light weights when ready
- 8-12 repetitions per exercise
- Rest between sets
3. Aerobic Exercise (3-4 times per week)
- Low to moderate intensity
- 10-30 minutes per session
- Options include:
- Stationary cycling
- Swimming
- Walking
- Seated exercises
Important Safety Guidelines
Temperature Management
- Exercise in cool environments
- Use cooling devices if needed
- Stop if overheated
Fatigue Management
- Exercise during peak energy times
- Break activities into shorter sessions
- Rest when needed
Warning Signs to Stop
- Excessive fatigue
- Dizziness
- Sharp pain
- Vision changes
- Significant weakness
Weekly Schedule Example
- Monday: Stretching + Light cardio
- Tuesday: Strength training
- Wednesday: Rest/gentle stretching
- Thursday: Aquatic exercise
- Friday: Strength training
- Weekend: Light activities as tolerated
Progress Tracking
Maintain an exercise log recording:
- Duration
- Type of exercise
- Energy level
- Symptoms
Always listen to your body and adjust the program as needed.