British Columbia resident Sandy Helbecque enjoys stretching exercises
Promoting Function, Mobility and Independence
It wasn’t that many years ago that people with MS were cautioned not to exercise and warned not to overexert. But growing research suggests that exercise is not harmful and may in fact positively alter the disease process.
While exciting research continues, there is no doubt that exercise can not only improve muscle tone, strength and overall endurance but can also help reduce fatigue, spasticity and pain.
MS symptoms can make it challenging to carry out daily activities, including getting around the home and going out. Leg weakness may make it hard to walk from one room to another, and balance problems may limit mobility.
In a recent survey*, over 78 percent of Canadians with MS said that mobility issues are a significant problem, affecting their working lives and relationships, and are a source of considerable frustration.
Depending on symptoms, an exercise program for a person with MS may include:
■Stretching to maintain elasticity in muscles and tendons.
■Range-of-motion exercises to maintain or increase joint flexibility.
■Strengthening exercises (done with weights, exercise machines or resistance bands) to maintain muscle strength and help the muscles work more efficiently, reducing fatigue.
■ Aerobics to improve endurance and cardiovascular function, which can, in turn, reduce fatigue. For maximum results and fun, here are common-sense rules for exercising safely with MS:
■ Yoga to improve flexibility/balance.
■ Tai chi to improve balance/walking.
■ Aquatic exercise to improve range of motion and strengthen muscles.
For maximum results and fun, here are common-sense rules for exercising safely with MS:
■ Two-Hour Rule: If you don't feel as good two hours after exercising as you did before you started, then you probably did too much.
■ “No pain, no gain” does not apply to MS. Avoid overworking and causing excessive fatigue.
■ Build in short rest periods―a minute or two between exercises will help to prevent fatigue.
■ Exercise in a cool, air-conditioned environment of 20-22 degrees Celsius (68- 72 degrees Fahrenheit).
■ If exercising outdoors, try to do it either early in the day or later in the evening to avoid the hotter weather.
■ Drink cold water and/or use cooling vests, neck collars or wrist wraps (or even washcloths soaked in ice water) to cool the body when exercising.
■ If performing pool exercises, the recommended water temperature is 26-29 degrees Celsius (80-84 degrees Fahrenheit)
■ Find exercises that you enjoy!
-Consult your physician before starting any exercise program.
-This article was adapted from "Promoting function, independence and mobility" in the 2010 Fall/Winter issue of MS Canada.
-*Impact Multiple sclerosis Patient survey, conducted June 4 to June 29, 2010, by an independent market research company.
Movement to End MS
Looking to get active this spring and summer? The MS society of Canada hosts many events as we welcome sunshine and longer days. Join over 100,000 volunteers and event participants in the upcoming MS Walk or RONA MS Bike Tours. Both events are crucial to the MS society’s fundraising efforts and help fund local services and research towards finding a cure for MS. With over 180 cycling and walking events across the country, there is sure to be an event near you. Visit
www.mswalks.ca or
www.msbiketours.ca for more information. In addition, MS Awareness Month takes place in May. The Multiple sclerosis society of Canada and MS supporters will be engaged in awareness activities across the country, including the sale of flowers for the MS Carnation Campaign and World MS Day on May 25. Contact your local MS society for more details at 1-800-268-7582 or visit
www.mssociety.ca.
The Multiple Sclerosis Society of Canada is the only national voluntary organization in Canada that supports both MS research and services for people with MS and their families. 
Landscape of Literacy and Disability (Canadian Abilities Foundation publication) by Ezra Zubrow, et al. 
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