6 Best Exercises to Boost Wellness When You Have Multiple Sclerosis


Having MS or multiple sclerosis can be challenging for patients. The autoimmune disease can affect you in different ways, including fatigue, sudden attacks, vision problems, Muscle spasms and weakness, mobility issues, and even paralysis. The progressive inflammatory disease has affected nearly 2.3 million people around the lobe. Even though the condition is challenging, physical activity can significantly help you.

According to the National Multiple Sclerosis Society, aerobic exercises can help MS patients get relief and offers them better cardiovascular fitness and bladder and bowel control. A 2020 article from the Multiple Scleroro Journal supported this idea and recommended that MS patients have at least 150 minutes of physical activity per week.

An MS patient should always consult a registered physical therapist or sports therapy practitioner to design a schedule for physical activity. Let's check the six top exercises that can help you to fight Multiple Sclerosis without exhausting yourself.

Six Exercises to boost wellness when you have Multiple Sclerosis

Agility Drills for neuromotor mobility

Multiple sclerosis affects neuromotor agility and mobility, resulting in partial or complete paralysis in many cases. Hence. Neuromotor agility exercises encourage the development of different Neuromotor skills like hand–to–eye coordination, proprioception, or the awareness of the position your body is currently in, walking, etc. If you have Neuromotor problems, the agility drill will allow you to keep your balance and coordination with other activities while working or walking.

Here is an example −

  • Start with walking. Then start running for three to four feet. After that, try jogging or walking backwash for two feet. Now, change your direction or sidestep on the right for three feet. Repeat the exercise by changing the direction.

  • Seat properly on a chair. Now, rake a tennis ball on your right hand, palm in the forward-facing direction. Now, bring your two arms from your chest and take the ball in your left hand. Repeat this ten to twenty times.

Strengthen Your Core

Core exercises are also great for Multiple sclerosis patients as it helps them to improve their coordination, stability, and balance issues. This exercise regimen is tricky because patients with partial mobility issues may feel uncomfortable with the core exercise. Planks are great as they are the most effective exercise to strengthen core muscles. MS patients must not remain in plank posts for more than thirty seconds. You can repeat three to five sets of 20-30 seconds each.

Those with mobility issue scan practice Russian twist to strengthen their core area for this first seat on a chair. Now, lean back a little by moving your abdominal muscles. Next, move your hands before your body by bending your elbows. After that, take a deep breath and exhale while twisting to the right and punching your left arm on the right side. Now, inhale and bring your nod to the center. Repeat with the other side. Try starting with five sets and then increasing as you become more habituated.

Water Aerobics

Water aerobics is often recommended to MS patients and is highly beneficial as the water help in loving their body and limbs. It also helps them stretch their muscles and maintain better eye and body coordination. You should consult the instructor and your doctor to design a unique water aerobics exercise routine according to your MS symptoms and related health issues.

Amy Rauwortth, a citified exercise physiologist from Alabama, advises using safety equipment such as pool noodles, wet belts, and water rights for MS patients. Multiple Sclerosis Association of America (According to aquatics.mymsaa) also recommends keeping the water temperature under 84 Degrees F, as high temperature can worsen MS symptoms.

Lower body and upper strength training

Strength training, like upper and lower body training, can help people regain muscle strength and improve their balance, often disturbed by fatigue. In most MS patients, the lower body is affected including balance problems, difficulties in walking, etc. For them, lower body training can be helpful. On the other hand, strengthening the upper body muscles, like the triceps, biceps, deltoid, etc., can also help you to maintain strength.

You can practice wall squats five to ten times for lower body strength training. If you have trouble walking, a regular sit-to-stand-up exercise five to ten times can be great. You can do activities to strengthen your upper body, including bicep curls, shoulder presses with free weights and pushups, triceps extension rows, etc. Please ensure not to overwork your body, as it can create adverse symptoms.

Blanca Exercise

Balance loss is a common problem among most Multiple sclerosis patients. Hence, specially designed balance exercises can help them to improve their balance while improving hero body coordination. Here are a few examples −

  • Stand up and make sure to keep yourself balanced against a wall. Now, move one foot and place the heel in front of the other. Try to walk on your toes only for a few steps and walk backward again in the same manner.

  • Stand with the one-foot gap between your legs and try to lift one foot a few inches off the floor and hold this position for a few seconds. Next, stretch your arms and then raise them above your head. If you want, you can use a wall or a heavy railing for some extra stability.

Yoga

Yoga can be immensely helpful in curing anxiety and stress and promotes a calm mind, often offering you more comfort and confidence to fight MS. On top of that, it can also increase your flexibility, muscle strength, and mobility. You can start with simple prayanam or breathing techniques and medication. If you want more challenges, you can adapt different yoga poses and practice them on the floor, on a mat, or your bed.

Conclusion

MS or multiple sclerosis can be challenging for patients. But, with proper exercise and physical activities, they can heal a healthy and sustainable life without many worries. But, before starting exercise, always consult your doctor and enroll in a clinic where therapists certified to train MS patients are availed.

Updated on: 03-Apr-2023

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