TYPES OF EXERCISE RECOMMENDED
Always first seek advice from an accredited exercise physiologist.
To be effective, exercise should be performed regularly at a suitable intensity. Most importantly, choose exercise that you enjoy as you will be more likely to stick with it! The internationally recognised physical activity guidelines for adults with mild to moderate MS tell us how much physical activity people with MS are encouraged to participate in.
To maintain health, individuals with endometriosis should aim for:
» Can be performed in a variety of settings including individual and group training sessions on land or in water.
» Walking is the number one choice of aerobic exercise by persons with MS, and walking intensity can be measured by counting your steps over a period of time (e.g. by using a pedometer or smart phone/watch).
» Use of exercise bikes and elliptical trainers is preferable to the use of a treadmill when there is a risk of tripping and falls.
Our advice is to start small and see how you go. How fast can you already walk? How long can you walk for? Build this up to achieve your 30 minutes of aerobic exercise. Walking 100 steps in a minute is moderate intensity aerobic exercise for persons with MS. But remember, something is always better than nothing and don’t be disheartened if you’re not meeting the recommendations straight away. Rome wasn’t built in a day!
» Can be performed in a variety of settings including home, community centre or gym.
» Can be performed with resistance or machine weights; body weight, resistance bands, or water.
» Progressive resistance with heavier weights and low repetitions is beneficial.
» Frequent rest breaks and alternating muscle groups during training helps minimise fatigue.
» All exercises can be modified by a physiotherapist or exercise physiologist to suit your ability.
STRETCHING & BALANCE EXERCISES
» Can be helpful to improve posture and flexibility.
» Can be performed on most days of the week.
» Stretching exercises can be performed using gravity or resistance bands.
» Balance exercises can be performed by challenging one normal sitting and standing posture.
» All exercises can be modified by an exercise physiologist or physiotherapist to suit your ability.