It wasn't long ago that people diagnosed with MS were told to go home, relax, and conserve their energy, but we now know that advice doesn't rate very high on the wisdom scale. The old adage “If you don't use it, you'll lose it,” has some truth. Inactivity and lack of exercise leads to deconditioned muscles that may worsen fatigue, weakness, and walking problems — and, ultimately, your quality of life. Part of your strategy, then, to achieve a state of well-being, is to find some form of exercise that fits well with your lifestyle and your own particular needs.

Exercising on a daily basis helps your body become more efficient at burning calories, which may give you more energy throughout the day. Regular exercise also strengthens the immune system and reduces stress levels. It's also a great mood booster.

If that's not enough, be aware that exercise benefits your cardiovascular system and helps to build and maintain healthy bones, muscles, and joints while regulating appetite, bowel movements, and sleep patterns.

Sizing Up Your Options

Perhaps you weren't keen on exercise before you had MS, or maybe you were jogging five miles every day and an altered form of exercise, such as yoga, doesn't excite you very much. Or maybe you're dealing with fatigue and exercise is the furthest thing from your mind. Hopefully you can coax yourself into thinking differently about exercise. Once you start reaping the benefits, you may not need much more convincing.

Before you reach for your sneakers, it's important to note that you may have to take certain precautions if you want your exercise campaign to be successful. Check with your doctor before jumping on the treadmill or heading to the gym. You want to be careful not to overdo it, as you can overwork your muscles and tire yourself out. It's also important to choose a workout that is appropriate for your level of ability. Your physical and occupational therapists can also assist you in selecting the best exercise program for you to follow. Following are some good options to consider when you're ready to get moving.

Stretching

Folks who experience spasticity or increased muscle tone can really benefit from simple stretching techniques. Stretching has been credited with decreasing muscle tightness and pain caused by muscle spasms. (Check out the NMSS brochure, Stretching with a Helper for People with MS, by visiting www.nationalmssociety.org/download.aspx?id=332, or by calling 1-800-FIGHT-MS.) Stretching can also help your posture and improve mobility. The nice thing about stretching is that, typically, you don't need any equipment.

The nice thing about stretching is that if one way of stretching isn't working for you, there are other ways you can stretch the same muscle or muscle group.

Strength Training

No, it's not just for bodybuilders anymore. Strength training is good for everyone, as it reduces body fat, increases lean muscle mass, strengthens your bones, and burns calories. Muscle mass diminishes naturally with age; combined with inactivity, this can lead to weakness. Folks with MS benefit from weight training because it increases their capacity to perform daily tasks and decreases the chance of injury. Increased endurance and strength are also benefits. A PT or OT can help you assess your current muscle strength and design a program that works for you.

Yoga

This form of exercise combines breathing techniques with a series of poses that are held to increase strength, flexibility, and balance. Yoga has proven to be a good activity for people with MS, as it can be adapted to an individual's ability. Studies have shown that yoga can lessen fatigue in people with MS as well as increase energy levels. Some chapters of the NMSS offer yoga classes. Call 1-800-FIGHT-MS for more information.

Water Exercise

Swimming or aerobic exercise in cool water is enthusiastically embraced by people with MS who have added it to their exercise regimen. Physical activity that is difficult on dry land is often easier in the water, and there are folks with disabilities who say that in water, they can move in ways they thought were no longer possible. It's a great way to keep joints and muscles active and to burn calories. An added bonus is that the water cools down the body's core temperature — something people with MS can appreciate. Look for aquatic programs in your area. Your local NMSS may have a list of them.

Aerobic Exercise

Studies show that aerobic exercise can effectively reduce fatigue in people with MS. The goal of aerobics is to get the blood pumping through the heart and increase your pulse and respiration. There are all sorts of ways you can increase your heart rate without joining a gym or an exercise class. Taking a brisk walk, swimming, and using a treadmill are good ways to get aerobic exercise.