Multiple Sclerosis

Exercises

With MS, exercising can be one of the last things you want to do. You might even think exercising will make your MS worse. The truth is that physical activity and aerobic exercise are proven to help improve MS symptoms, including muscle spasms, muscle weakness, fatigue, balance, and general well-being. 

How did exercising help Mike’s symptoms?

Mike was in the gym when he noticed he had no control over the right side of his body. He later found out that he had MS and this was his first relapse. 

Physical therapy includes exercise, rehabilitation, and physiotherapy. These are all important parts of managing your MS. It can be tailored to your individual needs, whether you are newly diagnosed, have just had a relapse, or have been living with MS for some time. 

Physical therapy can include exercise programs and training to help improve your balance and mobility. It can also help you find better ways to perform everyday tasks. 

Physical therapy might include: 

• Stretching exercises
• Range-of-motion and strengthening exercise
• Gait training
• Training on how to use mobility aids and other assistive devices 

Before you start physical therapy, talk to your healthcare team to ensure the exercises and advice are tailored to suit your specific needs.

As well as physical therapy, there are lots of other rehabilitation strategies, like speech therapy and occupational therapy, to help you feel and function at your best. 

You can learn more about rehabilitation at these websites:

• The National MS Society provides an overview of rehabilitation types here  
• The MS Society of Canada has a page on rehabilitation in MS here

If you are experiencing issues with movement or balance, speak to your healthcare team about your MS recovery. Together, you can create a personalized recovery plan to help you move forward in the right direction.

Before you start exercising or increasing your levels of activity, talk to your healthcare team to ensure your exercise program is right for you. They will advise you on the types of exercises most suited to you based on your lifestyle, goals, and symptoms. 

Remember these tips for safe and effective exercise:

• Find a gym with a setup suitable to your needs and consider telling staff you have MS, so they can provide extra help if needed 
• Acknowledge your physical limitations and don’t overexert yourself
• Always warm up first and take it slow
• Rest between exercises 
• Choose an area with enough space to safely exercise during your workouts – remove any tripping hazards, like rugs!
• Try to avoid getting too hot, as, in some cases, this can bring on symptoms 

Although exercise is safe and encouraged for most people with MS, in some cases, an increase in body temperature may trigger a temporary worsening of symptoms. This is just something to be aware of, and it certainly shouldn’t stop you from getting fit and active. Below are some tips on how to keep cool when exercising with MS: 

• Exercise in an air-conditioned room 
• Wear lightweight, breathable clothing – you could even try a cooling vest
• Regularly drink cold drinks 
• Go for a swim in a cool pool or take a cold shower (it may be a good idea to let staff at the pool know about your MS, for safety and insurance purposes and in case you might need help or assistance while swimming) 
• If exercising outside, do so in the early morning or evening when it’s cooler, or try to stay in the shade
  

We caught up with Mike to find out about his experiences with exercise and how it helped him to take more control of his life.

1. Just start! 
   My first tip for getting into exercise is to just start. Your first session might not be the best, but from my experience, once you start to see results and feel the energy you get from exercising, you just can't stop!
   
   
2. Get your brain involved 
   As well as going to the gym, I also like to try exercises that train my brain. My neurologist recommended some special workouts for me to train the left-hand side of my brain, like doing things with my left hand for a few hours each day (I´m right-handed so this is a challenge).
   
   
3. Find ways to be active in daily life
   You don’t have to go to the gym to exercise your body. I also like the everyday challenge of being active – if there’s a choice between taking an elevator or stairs, I take the stairs. It keeps me fit and gives me a sense of achievement.
   
   4. Try a new sport (and socialise too!)
   I play basketball with my friends in the summer, which is fun because it’s not just exercise, it’s also a way to socialise and provides a sense of community.