For those of you with Multiple Sclerosis (MS), what excercise regimens do you use?
I’m trying to find some form of excercise that I can get into. I’m not in good shape and hate to do it. I’ve tried using weights and I feel horrible within a few days of doing it and get symptoms. Yoga is generally good, but I’d like to do more, as it can be boring. I was doing Pilates with a trainer but that got too expensive and I can’t do it right on my own. Aerobic exercise is too strenuous. At the moment I’m trying out the Fluidity system. What have you tried? How have you felt?
I participated in an exercise study for people with MS at the University of Florida. The program consisted of strength training using machines. The exercises were targeted at the muscles that help you stand with stability. We did exercises on the legs (three different types), abdomen and lower back. Because we worked with personal trainers the amount of weights we lifted was carefully monitored and increased at a reasonable pace. I joined a gym after the study was over and continued these same exercises because I felt great — better than I had in years.
I can’t really do aerobics either — it puts too much pressure on my hips. I do yoga but mostly at home in the morning just to get my muscles stretched out. I go to a weekly class and just do those exercises that I can do. (The instructor knows my situation and doesn’t push me or make me feel bad for sitting out on certain poses — especially those that rely on strong hips, my weak spot.) I get bored in class too, which is probably why I only go once a week.
My favorite exercise is in the pool. Our YMCA had a class last spring for people with MS and it was great — it was cool and easy but I sure could feel the benefits afterward. I am waiting for the class to start back up later this month.
What do I do the most? I walk. I don’t walk fast and I don’t try to. In addition to the pool exercises, my doctor told me this is the best way for me to stay in shape. As long as I can do it regularly, at least 3-4 times per week, it is helping me. Keeping the body moving is the most important, not trying to fit into someone else’s ideal pattern of workouts. You have to listen to your body. If you feel worse, especially several days after doing a particular exercise, stop and find something else or modify what you are doing to feel better.
I like walking in different areas — parks, the mall. Got to keep it interesting. And I figure as long as I can keep taking those steps I’m doing great. (And stay cool — overheating will bring on symptoms and make you feel much worse.)
By the way, I was diagnosed nine years ago. I am still mobile, don’t use any aids. I have hip pain from carrying babies and from spasticity, which is why I am gentle on myself. But I made a pledge to keep moving and I don’t keep a scorecard on myself because I know there will be days when I just don’t feel up to doing much. I celebrate the victories as they come — not dwell on missed opportunities.
Just keep moving. And if you want to try strength training, keep it simple and don’t try to increase your weights too fast. And try the pool, too.
Good luck!
Dahn Yoga Dvd for Multiple Sclerosis
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