Maintaining a healthy weight is important when managing any type of chronic illness. However, having a condition such as multiple sclerosis, or MS, can make exercise challenging. Once your doctor has cleared you for exercise, there are ways of approaching your workout that can make it easier on your body, while still being effective at reducing belly fat.
Exercise for Belly Fat
Losing belly fat means committing to a long-term program of regular aerobic exercise and eating a healthy, low-fat diet, no matter what your circumstances. Belly fat like all excess fat on the body comes from eating more calories then you burn. Spot exercises alone won't specifically reduce belly fat. To shrink your waist, you have to reduce your total body fat. To do this, you should aim for 150 minutes a week of moderate aerobic activity such as brisk walking, or 75 minutes of vigorous aerobic activity such as jogging. Your physician can recommend the right type and intensity level based on your personal medical history.
Water Aerobics
You can ease the symptoms of multiple sclerosis, including pain, stiffness, lack of coordination and overheating during exercise, by exercising in the water. The water can help relax your muscles, support your joints, keep you cool and lessen stress on your body. To get rid of belly fat, try water walking, water aerobics classes or wear a flotation vest and try deep water running. The National Multiple Sclerosis Society website provides a list of both water and land classes that are specifically geared to those with multiple sclerosis. In some cases, the MS Society provides financial support for approved classes so they are free or very low cost.
Cycling
Multiple sclerosis can lead to a loss of balance and the ability to control movement, which can make traditional exercise difficult. Since each case of MS is different, your doctor and physical therapist can help you design an individualized program. If balance is a major issue, the University of California San Francisco suggests using a stationary bike to meet your aerobic exercise needs. Since upright bikes also require some balance, you may prefer a recumbent bike where the seat is larger and closer to the ground and your legs are out in front of you. Most recumbent bikes have a back and head rest, allowing you to conserve energy when exercising, which is important for those with MS.
Exercise Ball Aerobics
The nerve damage that occurs with MS can cause many complications including pain, numbness and tingling sensations anywhere in the body including your feet. These symptoms can make weight-bearing aerobic activities challenging. To get the aerobic exercise you need without having to participate in weight-bearing exercise, try using an exercise ball. Sit on a ball that is large enough so that your hips are slightly higher than your knees. You can hold onto a chair or counter for support. Turn on some music and alternate between marching, bouncing up and down, alternately kicking the legs and jumping jacks to raise your heart rate. It can take some practice to get use to the ball; however, it is a fun way to work out while the ball supports your weight.
References
- MayoClinic.com: Belly Fat in Women: Taking- and Keeping - it Off
- National Multiple Sclerosis Society: You Can...Exercise in Water
- University of California San Francisco: Living With Multiple Sclerosis
- National Institute of Neurological Disorders and Stroke: Multiple Sclerosis Information Page
- MayoClinic.com: Belly fat in men: Why weight loss matters
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