Exercise Tips For People With MS
Staying active and getting fit can be a real challenge for people with multiple sclerosis, especially in warm weather, as MS increases heat sensitivity. This heat sensitivity, explained June Skillicorn, a physiotherapist at the MS Clinic in Kingston, Ontario, is related to nerve impulse conduction. Nerves conduct optimally at normal body temperature, and when body temperature goes up or down too much, the speed of impulse transmission decreases. In people with MS, she continued, If you drop the speed of transmission too much, some of the messages that were just making it through, don’t make it through, and people will actually get weaker. This is a temporary phenomena and disappears when the body temperature returns to normal.
It’s important to keep this in mind when planning exercise or any other physical activity, especially in warm weather. June, who has helped people with MS work on strength, mobility, and balance for 20 years, shares some basic exercise principles for people living with MS.
Exercise muscles in the position you will be using them for maximal benefit.
Postural exercises, which strengthen abdominal and back muscles, are important for people with MS. Arms and legs need a stable trunk to work well and an unstable trunk limits physical ability.
Aerobic exercise is excellent for people with MS, and experts now say that doing 5 minutes of aerobic exercise a few times a day rather than all at once, minimizes overheating.
Also, because of the neurological changes in MS, if done improperly, stretching a muscle may actually worsen spasticity. Therefore, make sure that you put your weight on a muscle when you stretch, as this helps to control muscle tone.
In other words, stand up when stretching your hamstrings. June cautioned that very few free weight exercises are appropriate for people with MS. Therefore, don’t begin a strengthening program until you consult a physiotherapist who is experienced in working with people with MS. Here are some specific tips to help people with MS avoid overheating, especially in warm weather.
- Precooling allows you to do more vigorous exercise. A lukewarm bath lowers your core body temperature, and the effects last for about 30 minutes.
- A variety of cooling garments allow people with MS to participate in exercise without overheating.
- Air conditioning your home can be a big help and, in some cases, Individual and Family Services of the MS Society may provide some funding assistance.
- In warm weather, exercise early in the morning or late in the afternoon.
- Try walking in an air-conditioned mall. Malls are often open before the stores open to accommodate people who want to walk in a controlled environment.
- Do housework in the morning, when it is cooler and you have more energy.
- Use common sense when you are outdoors: stay in the shade, wear sunscreen, drink plenty of liquids, and wear a light hat. Most importantly, concluded June, listen to your body. Know your capacity and don’t exceed it.
