Exercising with Multiple Sclerosis ActiveMSers（与多发性硬化症ActiveMSers锻炼）.pdf

Exercising with Multiple Sclerosis How important is it to exercise if you have multiple sclerosis? According to the National Center on Physical Activity and Disability: “In addition to improving overall health, cardiovascular fitness, range of motion, and flexibility, exercise can help one increase energy, improve balance, manage spasticity, decrease muscle atrophy, and better perform activities of daily living.” Studies have also come out in recent years that show exercise is critical in preventing cognitive decline in those with MS, central in lifting depression and overall mood, and may even delay the progression of the disease. ActiveMSers has compiled a comprehensive list of the best multiple sclerosis exercises, exercise tips and workout advice based on recommendations from doctors, physical therapists, research studies, and personal experience. Consult with your doctor and/or neurologist before starting any exercise program. © Copyright ActiveMSers ( ). All rights reserved. 1 Top 6 Tips 1) Stretch daily. Flexibility exercises—muscle stretching and range of motion exercises (ROM)—can help prevent shrinkage or shortening of muscles and can help reduce the severity of spasticity symptoms. Dedicate at least 10-15 minutes of stretching every day, ideally several times a day. 2) Experiment. MS affects everyone differently, so try different ways of exercising to see what works best for you. Swimming and walking are popular, as are horseback riding and biking (try a three-wheeled trike if balance is an issue). Give a go at yoga, tai chi, or Pilates, or even an exercise class for seniors. Work out to videos at home or circuit train at the gym. Adaptive ski programs can be a great way to enjoy the cool outdoors. 3) Stay cool. Heat, while it won’t trigger an attack, can exacerbate your MS symptoms, which can range from annoying