MS website: Exercises
Exercise helps to maintain and improve a brain healthy lifestyle. Research suggests it helps to improve protective hormones to help with neuroprotection, slow brain atrophy and can produce remylinating agents. It can also help to manage common MS associated physical symptoms such as fatigue, muscle spasms and balance. Along with improving cognitive function, brain fog and mood.
It is recommended to take an individual approach to exercise in people with MS as everyone’s symptoms are different but exercise has been proven to be safe in patients with MS. It also helps to reduce secondary health complications which may impact on a person’s disability and disease progression.
Exercise benefits:
- Neuroprotection
- Improve/ maintain brain reserve
- Slows brain atrophy
- Cardiovascular benefits
- Improve and maintain muscle strength
- Reduce other health complications
- Improve endorphins to help with mood
- Improve cognitive function
- Helps with fatigue
New and ongoing research suggests that HITT exercise for shorter intervals with rest periods working into fatigue levels and working a number of muscle groups at the same time can elevate protective hormones to help with brain health.
Department of Health guidelines for exercise:
Adults : 19- 64
- Active daily
- 150 minutes (2 ½ hours of moderate intensity exercise) or 75 minutes of vigorous exercise
- Physical activity to improve muscle strength two days a week
- All adults should reduce the amount of time spent sedentary
Factsheet 4: Physical activiy guidelines for adults (publishing.service.gov.uk)
Adults 65 +
- Active daily
- 150 minutes (2 ½ hours of moderate intensity exercise) adults who are already moderately active exercise can be achieved via 75 minutes of vigorous exercise
- Physical activity to improve muscle strength two days a week
- Older adults at risk of falls should incorporate physical activity to improve balance and coordination on at least two days a week.
- All older adults should minimise the amount of time spent being sedentary (sitting) for extended periods
Factsheet 5: Phyiscal activity guidelines for older adults (publishing.service.gov.uk)
Disclaimer prior to exercise video’s:
You should be in good physical condition and able to participate in the exercises expressed in these video’s. If you engage in these exercises / exercise programme you agree to do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.
If you are unsure about your physical fitness to practice these exercises please consult your health care professional prior to commencing.
Environment: Always ensure any exercise takes place in a safe clear environment with someone close by if needed.
Balance Video:
Stretching Video:
Core stability exercises:
Useful links for more exercise information:
Moving more with MS MSS.pdf (mssociety.org.uk)
Exercises for MS symptoms | MS Society
Local MS exercise group: https://www.mssociety.org.uk/care-and-support/local-support/local-groups/hereford-and-district-group
Local Gyms including toning suits: there are many great gyms around Herefordshire, use a search engine to find your most local
Swimming pools: Halo Leisure pools in Hereford, Leominster, Ledbury, Ross; Holmer Spa Park
Outdoor gym: Near Yazor Brook in Moor Farm playing field
Exercise classes: including spinning, pilates and dancing. There are many classes across Herefordshire, so check with the instructors about the levels of ability in each class
Online videos: Exercises classes with Mr Motivator himself! https://mstrust.org.uk/life-ms/exercise/exercise-videos