Exercise is one of the few proven methods for improving one's health and it is particularly important to do regular moderate exercise. Exercise can help to maintain strength, co-ordination and flexibility, and can also help to reduce muscle spasms and relieve stress.

Remember to:

• Develop an exercise program that best suits your specific needs and capabilities (an appropriately trained exercise physiologist or physiotherapist can help you to do this)
• Base your exercise program on activities that you enjoy and include a good variety
• Set up a regular routine for exercising (this is more important than the length of time spent exercising). However, it is also important to be flexible because MS is a variable disease
• Set realistic exercise goals, starting slowly and building up as you get fitter
• Stay cool while exercising (i.e. avoid outdoor exercise in the heat of the day and remember that swimming or water exercises can minimise exercise-induced rises in body temperature)
• Always rest after exercise

Getting started with exercise

Exercise can have a benifit to your mood, outlook, and mindset. When you’re new to exercise, you may become tired, but this is normal. Your body has to be given time to adjust to this new activity. Everyone is different, so everyone will see different results. Be sure to talk to your doctor before beginning an exercise routine so he or she can help you find one that’s right for you.

These are all great reasons why people should consider adding exercise into their daily routine (as appropriate). If exercise isn’t already a part of your life, it might be a scary thought to start something new. However, facing that fear could be one of the best things to ever happen.

Here are some tips to get you started:

Talk to your doctor

It’s important to keep your doctor in the loop about what changes you are making to your daily routine, as well as simply letting him or her know you would like to start exercising. Your doctor may provide valuable input, or have concerns, so an open dialogue is good.

Choose an activity you enjoy

Pick an activity that will make it feel less like “work” and will be more tolerable. Exercise is meant to be fun, positive, and successful. Doing something you enjoy may make the journey seem less taxing!

Start slow and low

Easing into exercise when it is new is very important. If you come flying out of the gate, many things could happen (such as injury, soreness, or fatigue) that could discourage you from continuing. If you have to start with three minutes on a treadmill and increase a minute every day or two, that's fine!

Don’t wait to get started

People often only consider beginning a regular exercise routine when they start to notice physical symptoms. But recent evidence shows that keeping up with, or starting regular exercise as soon as possible after diagnosis can help maximise the benefits you’ll get from it.

Get assistance from a physical therapist or personal trainer

A trainer or therapist can help make sure you are doing things safely and sticking to activities that suit your needs, preferences and ability. Many gyms also offer free classes with expert instructors. It may also keep you accountable so you stay on the path.

Pace yourself

Adding exercise to your daily routine is meant to make you feel good. Especially at the beginning, allow your body to go through the adjustment phase. During this time, you will begin to learn about your body and how it responds to this new activity level. Every day can be a bit different than the next. As you begin to learn about your body, you and your doctor may better be able to decide what or how much activity you can do on any given day.

Pay attention to your heat level

Many people have to be careful about overheating. If heat does affect you, pay close attention to how much you exert yourself. Sit down and take breaks whenever needed. Do not feel discouraged if you need to take a break. Instead, feel successful when you finish a workout (regardless of how long it takes). Keep cool by choosing a cool environment (e.g. in air conditioning) or a cool time of day to exercise and wearing loose clothing and drinking water before and during your exercises. Also consider wearing a wet cloth or cool band around your neck.

Stay hydrated

Drinking cold water can assist in keeping your heat levels regulated. Hydration could help you work toward your exercise goals, so drink up!

Remember, talk to your doctor first and start slow. Five minutes on a treadmill, walking up one flight of stairs, walking one block, and stretching for 10 minutes are good examples of first steps. We all have to start somewhere, so find some pride at the starting point because the decision to add exercise to your routine will certainly bring good things. Good luck and have fun!

Discover potential benefits of Yoga

No matter who you are, exercise can be an important part of your daily routine. Yoga may be a gentle and effective form of exercise. Some research suggests that yoga may help people improve their mood and reduce fatigue, although more studies are needed to confirm these effects.

For many people, yoga is believed to have a range of benefits:

• Increases strength – Yoga educates you about where muscles are, and how to strengthen and stretch them
• May help reduce fatigue – Yoga releases tension in the body
• Improves coordination – Yoga uses poses and breathing techniques to help your mind and body work together
• Increases confidence and calmness – Yoga teaches different relaxation techniques to help you reduce stress
• Improves balance – Yoga emphasises alignment, which benefits posture and balance

Always remember to talk to your doctor before doing yoga. He or she can help you determine your fitness level and your overall health, so you can find a class that is right for you. Speak with one of our Healthcare Nurses or Support Consultants about finding exercise or yoga services that may suit you.

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