1. Go For a Swim
Swimming is a relaxing exercise that can help to keep unaffected muscles toned and strengthened, increase joint range of motion and help to ease joint pain. The gentle resistance the water provides gives a strong enough workout to strengthen muscles and increase joint mobility while also protecting joints from strain while exercising. Exercising in the water can also help to improve balance and prevent falls. You don't have to swim laps like a pro in an Olympic-sized pool! Overexerting yourself can actually increase your fatigue and muscle weakness. Swim slowly or stay in shallow water and simply "run" slowly in place or move your arms and legs in gentle circles.
2. Take a Walk
Walking strengthens muscles but is easier on the joints of the legs and spine than jogging. Walking provides enough of a cardiovascular workout to get the heart pumping and bring oxygen and nutrients to muscle tissues while helping remove toxins and waste products. Take a walk to also give yourself an emotional lift and help to ease the depression and anxiety that sometimes affect those with ALS. Find a friend to walk with on a regular basis. Don't overexert yourself by walking too far or up steep hills, though. Take it slow and easy and always talk with your doctor or physical therapist before you start any new exercise program.
3. Breathing Exercises
Gentle breathing exercises can help to strengthen chest muscles and support lung function. Breathing exercises can be particularly useful for those in the early stages of ALS, especially since many people tend to take small, shallow breaths, which can increase tension and anxiety. Breathe in through your nose while you count to four, hold the breath for another count of four, and then breathe out through your mouth for a count of four. Repeat this simple breathing exercise several times a day.
4. Stretch
Gentle stretching exercises can ease muscle spasms and alleviate the pain caused by the tightening of muscles that is associated with ALS. Stretching in the early stages of ALS can also help to ease tension and keep muscles toned. Stretch each part of your body gently prior to getting out of bed in the morning and take the time to gently stretch during the course of the day.
5. Practice Yoga or Tai Chi
Yoga and tai chi can be gentle, relaxing practices that can stretch, tone and strengthen muscles and also increase your range of motion in the early stages of ALS. Both types of exercise support and enhance balance, which can help to prevent falls and injuries as ALS progresses. Be careful with some yoga positions and take any new exercise program slowly and carefully to avoid injury. Never overexert yourself or stretch your muscles to the point of pain. Join a beginner's class on either of these ancient healing arts and be sure to inform the instructor of your concerns and potential limitations.
