4 recommended exercises if you have multiple sclerosis

Exercising provides you with an improvement in the level of strength and balance and also improves the cardiovascular and respiratory systems. That is why we propose 4 exercises so that you can practice at home.

Multiple Sclerosis is a chronic disease of the Central Nervous System, which can cause fatigue, neuromotor control problems, impaired sensory perception and tremors, among other symptoms. Contrary to what many people believe, physical exercise if you have multiple sclerosis is very beneficial, both physically and psychologically, so it should be part of your daily routine. It helps improve functions that have deteriorated as a result of inactivity and helps to better manage symptoms.

It is important to find the exercise that best suits the needs of each person, taking into account the limitations and capabilities of each one. Always act with caution, without forcing or overdoing it, and consult your doctor and physiotherapist beforehand.

The most recommended are aerobic exercises such as walking or swimming, and in the hottest seasons, it is better to do it in the morning or at night to avoid the hottest hours. And to avoid body heat, we recommend swimming and other water aerobic exercises.

The regular performance of physical exercise provides you with an improvement in the level of strength and balance and also improves the cardiovascular and respiratory system. It also helps relieve stress and improve feelings of fatigue and mood.

One of the consequences of multiple sclerosis is decreased muscle performance, which causes you to have less strength. If we train muscle strength, we will have a greater capacity to generate force and this will generate greater autonomy in the person, but always taking into account that the exercise does not cause fatigue.

Some exercises you can do to improve strength are:

Exercise 1

Sitting on a chair, hold an umbrella or some similar object at hip height.

Keeping your elbows straight, raise the umbrella up, if possible, above your head, as long as it doesn’t cause any pain. Lower your arms slowly. Repeat 3-5 times.

Exercise 2

Sitting on a chair, put your hands on your knees and push down, so that you force yourself to stand up. Then he bends his knees as you put his hands on his knees and slowly sit back down.

Standing up from a sitting position is a great exercise to strengthen your legs, and can also be a great exercise to challenge your balance. Repeat 3-5 times.

We also recommend that you do exercises that help you improve coordination and balance, such as:

Exercise 3

Sitting on a chair with your feet flat on the floor, Raise the toe of one foot and the heel of the opposite foot. He should move both feet at the same time so that they interchange their positions.

Exercise 4

Sit in front of a chair. Rest one hand firmly on it and lift the opposite leg fully extended. The back must be kept upright at all times. Bring your leg as high as possible. Then switch hands and legs.

Stretching is also a good method to improve flexibility and balance, for this you can try  yoga and tai chi.

So remember to exercise too if you have multiple sclerosis.

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