Moving Forward: Exploring Three Perspectives on Physical Activity and MS

After receiving an MS diagnosis, some people may avoid physical activity for many reasons, including lack of energy, mobility impairment, or fear of injury, to stop their symptoms from getting worse. Although it's important to go at your own pace, slowing down may cause your body to become out of shape or weaker. It's better to keep moving, even if you have to modify some of your favourite activities. We interviewed a person living with MS, a nurse, and an MS Researcher to better understand the relationship between MS and physical activity. 

Also, make sure to check out our latest animated video that explores how physical activity can boost your mood and mobility, and enhance quality of life for people living with MS. Learn how to tune into your body, overcome common challenges, and discover what works for you. Watch here.

Physical Activity and MS: From the View of a Person Living With It 

Patrycia Rzechowka is living proof that physical activity helps ease MS symptoms and keeps the body strong. When she was diagnosed with MS in 2012, many people believed that exercise would make MS worse instead of better. Patrycia had always been active, so she wasn't prepared to abandon her fitness goals. 

She decided to train for MS Bike. Her training plan included yoga and other low-impact activities, allowing her to stay active without causing a flare-up of her MS symptoms. She then started doing more intense versions of those activities and felt great, which led her to start back into more high impact exercise like running and strength training.  

Over time, Patrycia found that physical activity made her feel stronger instead of weaker. 

She also says that exercising regularly makes her stress more manageable. High levels of stress may increase the risk of an MS relapse, so it's important to engage in stress-relieving activities whenever possible. 

Patrycia adjusts her routine based on her symptoms and current lifestyle. Once she started training for MS Bike, she fell in love with cycling which encouraged her to add occasional spin classes in her schedule – now spin classes have been her go to form of exercise. Recently, she added a baby to her growing family. Instead of going to spin classes alone, she stays active by taking walks with her family. 

If you want to be more active, take time to create a routine that works with your lifestyle. What works for one person won't necessarily fit your needs, so don't be afraid to experiment with different activities to find one you love. 
 

Physical Activity and MS: From the View of an MS Nurse

Shauna Brady, an experienced MS nurse, agrees that physical activity is beneficial for people living with MS. She says, "Our bodies are meant to move!" This holds true for people affected by MS. Shauna also highlights the differences between physical activity and exercise. Physical activity is a general term used to describe movement. In contrast, exercise requires careful planning. It's also structured and intentional. 

She explains that physical activity offers a laundry list of benefits for people living with MS including: 

• Improved heart and blood vessel health
• Better sleep quality
• Increased control of the muscles involved in breathing
• Enhanced mood and mental health
• Increased stamina and strength
• Reduced fatigue
• Lower levels of stress 

Physical activity also helps keep your body from getting out of shape or weaker, which happens when you don't move your body enough. If you lose muscle strength, you have less support for your joints. As a result, you may develop joint problems. Staying active helps prevent these complications. 

Shauna recommends adjusting your activities to your current fitness and energy level. If you have to start off with a 2-minute walk, that's fine. Moving around a little is better than not moving at all. Once you get going, try to mix up your workouts. Different activities involve different parts of the body, so it's important to change up your routine.  

When you’re being physically active, follow these safety tips: 

• Modify activities as needed. For example, if you feel unsteady, don't be afraid to hold on to the back of a chair for extra support.
• Avoid pushing yourself too hard. If you feel overheated or fatigued, take a rest and hydrate.
• Take plenty of breaks. Instead of doing 30 minutes of uninterrupted activity, try moving around for 5 or 10 minutes. Then, take a break to give your body a chance to recover.  

Shauna recommends that you embrace the mindset of "slow and steady" instead of overdoing it. Taking it slow helps you enjoy the benefits of physical activity without increasing your risk of injury. 

Physical Activity and MS: From the Perspective of a Researcher  

Dr. Lara Pilutti, an Associate Professor at the University of Ottawa's Brain and Mind Research Institute, confirms that exercise training has been shown to improve the quality of life for people living with MS. She recommends choosing activities based on your goals, preferences, and current level of fitness. For example, if you don't like running, then swimming or cycling may be a better fit. 

It's also important to get in a combination of aerobic and resistance exercise. Aerobic exercise increases your heart rate and causes your body to use more oxygen. Resistance exercise builds strength.  

Although physical activity has clear benefits for people living with MS, many physicians struggle to recommend appropriate activities. No two people experience MS the same way, so it's difficult to make broad recommendations. Fortunately, more researchers are taking an interest in the relationship between MS and physical activity. 

The Canadian Society for Exercise Physiology (CSEP) released the Canadian Physical Activity Guidelines for Adults with MS outlining how often, how long, and what level of intensity of exercise to improve fitness. As well, the National MS Society in the United States released recommendations for physical activity at each stage of the disease. Health care providers should encourage people living with MS to set goals based on their abilities, preferences, and safety concerns.  

Using Physical Activity to Live Well With MS

Patrycia Rzechowka is just one of many people using physical activity to manage their MS symptoms. If you'd like to follow her example, start slow. Try a few minutes of activity every day to see how you feel. As you get stronger, you can increase the length or intensity. If you were active before your diagnosis, you may be able to start a little faster but still be cautious when you’re getting back into it. To make the most of your new routine, do your best to release stress through physical activity instead of letting it build up.