MS Get Fit TOOLKIT - CSEP · mobility aid, give these activities a try: Aerobic • Walk or bike...
Transcript of MS Get Fit TOOLKIT - CSEP · mobility aid, give these activities a try: Aerobic • Walk or bike...
A RESOURCE TO HELP ADULTS LIVING WITH MULTIPLE SCLEROSIS (MS) MEET THE CANADIAN PHYSICAL ACTIVITY GUIDELINES
MS Get Fit TOOLKIT
GUIDELINES AT A GLANCEFor important fitness benefits, adults with MS who have mild or moderate disability need at least:
•30minutesofaerobicactivity,2timesper week,AND
•Strength-trainingexercisesformajormuscle groups,2timesperweek
YOURability:Dowhatyoucantoworktowardsmeetingtheguidelines
YOURway:Pickmoderateintensityactivitiesthatfeelgoodandthatyouenjoy
IfyouareanadultwithmildtomoderatedisabilityresultingfromrelapsingorprogressiveformsofMS,thisToolkitisforyou.
Here’s what to aim for:How hard?• Aerobicactivitiesshouldbemoderateinintensity;you shouldbeabletotalk–butnotsing!• Aimtodo2setsofstrengthexercisesforeachmajor musclegroup,with10-15repetitionsperset.• Strength-trainingactivitiesshouldbedifficultenough thatyoucanbarelyfinishthesecondset.• Majormusclegroupsincludearms,legs,chest,back, buttocksandcore(abdominals).
How much rest?• It’sfinetodoaerobicandstrength-trainingactivities onthesameday.• Avoidstrengthtrainingthesamemusclegroup(such aslegsorabdominals)twodaysinarow—yourbody needsabreakinbetweensessions.
BENEFITS OF PHYSICAL ACTIVITY
Inthepast,peoplewithMSweretoldtheyshouldn’tbephysicallyactive.
THE FACTS ARE:•Researchshowsthatfollowingtheguidelines shouldimproveaerobicfitnessandstrength.
•Meetingtheguidelinesmayalsoreduce fatigue,improvemobilityandenhanceyour overallwell-being.
•Thereisnoscientificevidencethatfollowing theguidelineswillworsenMSsymptoms.
“Physicalactivityhashadahugeimpactonmyoverallenergylevels.Weighttraininghashelpedalotwitheverydayactivities–suchastransferring,gettingoutofbed,andreachingforobjects.Thegymisalsoagreatplacetomeetandtalktopeople.”
–Shawn,primary-progressiveMS,diagnosedin2006
“TheimportanceofexerciseandregularphysicalactivityCANNOTbeoverstated.Itcanmeanthedifferencebetweenfunctionanddysfunction,abilityanddisability,wellnessandillness,improvementanddecline.”
–Dr.TaniaR.Bruno,SpecialistPhysicianinPhysicalMedicineandRehabilitation
Important tips to avoid injury•Progressatyourownpace.Youareaiming foralittlemusclesorenessandfatigue, notintensepainorexhaustion.
•Askahealthprofessionalsuchasadoctor, physiotherapist,orqualifiedexercise professionalforactivitysuggestions.
Lookingformoreideasabouthowtogetactive?Checkoutthefollowingwebsites:
MSSocietyofCanada:www.mssociety.ca/physicalactivity
CanadianSocietyforExercisePhysiology:www.csep.ca/guidelines
ACTIVITY EXAMPLESMS affects everyone differently. Try to find a mix of moderate-intensity activities that suit your abilities and lifestyle. Some examples are provided below.
If you walk independently or with a mobility aid, give these activities a try:
Aerobic•Walkorbike•Dance•Swimorjoinanaquafitnessclass•Playateamsportoranactivegamewithyour familyorfriends
Strength training•Liftweights(freeweightsormachines)•Useresistancebands•Useyourbodyweight.Doadaptedpush-ups, squats
If you use a manual or power wheelchair, give these activities a try:
Aerobic•Cyclewithahandcycleoronastationarybike•Wheel•Swimorjoinanaquafitnessclass•Playasportoranactivevideogame
Strength training•Liftweights(freeweightsormachines)•Useresistancebands
TaiChi,Yoga,Pilatesandstretchingaregreatactivitiestodoin additiontothephysicalactivitiesyoudotomeettheguidelines.Theycanbuildflexibility,balance,andbodyawareness.
The challenges of MS are real. Becoming and staying active can be challenging. Here are some ways to overcome possible barriers.
I experience MS-related fatigue.• Startslowly.Physicalactivitycanbetiringatfirst,butit willenergizeyouinthelongrun.• Restafterward.Theideaistoworkyourmusclesuntil theyareslightlyfatigued.Thenletyourbodyrestandget strongagain.• Believeyoucandoit.Studiesshowthatthosewitha positiveattitudefindwaystoexercise.
I have chronic pain.• Askahealthprofessionalifitissafetostartortocontinue exercising.• Trydifferentactivitiesandtypesofequipment;findwhat worksforyoubasedonwhereyouarefeelingpain.
I have little access to a fitness centre.• Makephysicalactivitypartofyourdailylife.• Usephysicalactivitytogetfromplacetoplace.• Tryanexercisevideoathome.•Walkorwheelaroundyourneighbourhood.
I need more support or information.• Getaphysicalactivitybuddy.• Joinanadaptedsportsteaminyourcommunity.• Findalocalwalkingclub.• ConnectwithothersonFacebookandTwittertodiscuss physicalactivity.• Visitthefollowingwebsites: •www.mssociety.ca/physicalactivity •www.csep.ca/guidelines
BE ACTIVE … YOUR WAY
Tips to avoid overheating:• Beactiveinairconditionedspaceson hot,humiddays.• Drinklotsofcoolwater.• Keepaspraybottleofwaternearby, tocoolyourselfdownregularly.• Considerdoingpool-basedactivities.• Monitorhowyouarefeeling.Finda spottocooloffifyouaregettingtoo warm.• Considerinvestingincooling equipmentsuchasavest,collar,or cuffs.
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Canadian Physical Activity Guidelines
FOR
2 0 1 2 S C I E N T I F I C S T A T E M E N T S
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Preamble
Guidelines
www.csep.ca/guidelines© Canadian Society for Exercise Physiology, 2012. All rights reserved.