"Exercise is Medicine" says Dr. Ted Brown, a specialist in physical medicine at the MS Center at Evergreen HealthCare.
Even those with significant disabilities can and should exercise, he says. Here are his tips for beginning and maintaining a fitness program:
- Talk to your neurologist or health care provider to make sure you’re able to start exercising. Those who are having trouble with medications or experiencing exacerbations will want to wait until they’ve stabilized.
- If you’re referred to a physical therapist, make sure he or she has experience working with people with MS and takes into account balance, fatigue, heat-sensitivity, cognitive and other issues when developing a plan. Someone less affected by MS symptoms might want to consult a fitness trainer who can get them started.
- A good exercise plan is one that targets your particular needs and goals (better balance, improved strength); combines a variety of elements (strength training, flexibility); and can be maintained and adapted over time. Start low and go slow.
- To maintain your current level of fitness, do 30 minutes of mild to moderate exercise (walking, stationary cycling or swimming) three times a week. To improve fitness, exercise for longer or more frequent periods. Three to five days a week is ideal.
- Listen to your body. If you’re having an off day, rest or do a lower-intensity workout. Exercising should be a challenge, not a struggle.
- To maximize your workouts and avoid burnout, exercise at a time of day when you have the most energy, vary your routine, and exercise with a group, class or buddy who shares your goals.
- Have a routine you can do at home on those days when you can’t go outside or get to the gym.