1. Meet With Your Physician Before Starting an Exercise Program
Since multiple sclerosis causes neuromuscular compromise, it is important to meet with a physician prior to engaging in an exercise program. Schedule an appointment with your general practitioner or neurologist to discuss individualized, disease-appropriate workout options. Your doctor may recommend that you meet with a physical therapist who can make detailed exercise recommendations based upon your fatigue levels, mobility issues and symptoms of pain and numbness. In addition, physicians and therapists will offer suggestions about exercise intensity, duration and frequency based upon your ongoing symptoms and individual fitness needs.
2. Plan Ahead to Avoid Overheating
Hydrate yourself before and after your workout, and make sure you have a water bottle available during exercise. MS patients often feel worse as their temperatures rise, due to a lack of nerve insulation. With a rise in temperature comes a neurological "short circuit," increasing problematic symptoms until patients have cooled down. To avoid unnecessary heat exposure, opt to exercise in an air-conditioned environment or in a cool swimming pool. If you're doing cardiovascular exercise or lifting weights, wear a cooling vest or use damp towels to help regulate your body temperature and fend off exertion-induced overheating.
3. Develop an Integrative Program
MS patients tend to be prone to losing bone density and muscle mass--especially as they develop mobility problems. In addition, weight maintenance and overall fitness are as important for MS patients as they are for the general population. Building an exercise program that integrates cardiovascular exercise with resistance training and stretching helps patients fight muscle atrophy, increase agility and raise metabolic rate. Patients with existing mobility problems may ride a stationary bicycle or walk in the pool environment to increase heart rate, strength and stamina. Gentle yoga classes help MS patients optimize flexibility, strengthen core muscles and lower stress levels.
4. Experience the Rejuvenating Buoyancy of Water Therapy
MS patients unable to walk on land may find themselves surprisingly mobile in a water environment. The buoyant, supportive characteristics of water can increase endurance, strength and balance while improving the patient's overall level of physical fitness. If you choose to work out in a swimming pool, avoid water temperatures exceeding 85 degrees F. Remember that you may need adaptive equipment like special footwear or a walker designed for pool use in order to remain safe and secure during exercise.
5. Avoid the Burn Zone
"Going for the burn" is rarely beneficial for MS exercise patients. Use a Rate of Perceived Exertion (RPE) chart to monitor your exercise intensity, and aim at maintaining an exertion level of 5 to 7. It is not necessary to completely exhaust your muscles during aerobic training or weight lifting. According to the Rocky Mountain MS Society, MS patients should feel as good or better 2 hours after working out than they did before they began exercising. If you are unable to regain your energy after working out, you may have overdone your intensity or workout length.
