Exercises For Multiple Sclerosis [Part 1 of 6]
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- Опубликовано: 6 июн 2024
- In this video series I help you demystify exercise with Multiple Sclerosis. In this first video we tackle exercise selection. Let's JUMP IN!
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NOTE: Make sure to talk to your provider before ANY treatment decision. We hope to educate, empower and energize those impacted by Multiple Sclerosis. This channel consists of a collection of formal lectures and informal video clips about MS to help educate others. These videos do not provide medical advice and are for informational/educational purposes only. The videos are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any of our videos. They are just to help educate you about the condition guys!
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Diagnosed in 2021, I have been pretty active at the gym for years prior that but hated going any type of balance exercises. I got into roller skating in 2022 and I truly believe this unconventional exercise has helped me tons improving my balance and vestibular system functions overall !
28 years of MS- 28 years of yoga.
I am sure it has helped keep my body and mind from being as bad as could have been. I find it helped me rebound quicker from relapses , along with utilizing pt when ever my body required it.
#StrongerTogether
Great information Doc, excercise is complimentary medicine ImO.
I decided to “enjoy the effort” because I need to do this everyday for the rest of my life. So I just kept adding nice things to my exercise time until I realised I actually was enjoying myself.
I set up a dedicated exercise area out on the balcony.
I watch the sun rise.
I wear clothes that I feel great in.
I listen to my fave music only when I exercise.
My physio program focuses on balance & stretching but I add in whatever feels good that day: weights, bike, yoga, or nothing. I listen to my body.
I focus on quality of movement not quantity.
I take a lot of rest breaks.
I always say “good job” when I’m finished.
I know my future self will thank me :)
And when I’m finished? the best part of my day… it’s time for coffee ☕️
I’ve been a member of the MS gym since it started. Trevor Wicken is very knowledgeable and has created a great online program for very need and level!
100% agree! He has changed my life. I’ve been a member for 5 months and I’ve seen HUGE gains. I recommend this program to anyone with MS.
I love this video. Thanks Dr. Boster. I definitely feel much better when I am exercising regularly.
Great to hear!
I’m turning 70 in May was diagnosed 2021. Prior to diagnosis was a dancer, runner & anything to do with exercise would do it. Had 12mths constant relapses & missed exercising, now I’m back to my running , dancing and anything that gets my body moving. Has helped with balance & strength etc 💃 🏃♀️😊
I have been very lucky because I incorporated regular exercise as part of my lifestyle 23 years ago, long before my MS diagnosis. It's been a blessing because I kept the habit and it has been *extremely* useful in managing my MS. If ever I miss a day or two of exercise, I definitely feel it.
One thing I find useful to create such a habit is "exercise" every day. Each morning, I don't ask myself "if" I'm going to exercise today, I ask myself "what" am I going to do today: yoga? cycling? strength?
Other tricks are to find exercises that are time efficient: exercises you can do at home like yoga, stretching or strength training, commuting (by cycling, running or walking), part or the whole way, exercises I can start at home like going out for a walk, a run, a bike ride. Some exercises require travel to and from. They can be great but harder to sustain. For example, going to a gym is quite time consuming for me because of the travel. I do my strength training at home with just body weight and a few props.
Another trick is to prepare your exercise session the night before. If you are going for a bike ride, for example, get your bike ready, tires inflated sitting near the door with a water bottle in the fridge the evening before and your cycling clothes right next to it. When you have to get out, you're in autopilot and don't have to think twice before heading out.
Finally, exercising in the morning. As your day progresses you cumulate unexpected things that are going to make it harder to take time to exercise. In the morning, your slate is clean. Just put on your clothes and hop out before anything pops up. Bonus: you'll enjoy the benefits of your exercise session all day.
I know not all is possible but those are little tricks that have helped me stick with a routine for 23 years and counting 🙂
Love pilates, walking, swimming and gym, I'm sure that helped me keep strong and fit at 73 and with MS.
Hearing that you are 73 with MS makes me so happy. I want to love a long healthy life. ❤❤❤❤ We have MS!
My best exercise is doing a hula figure eight while using a 2 minute toothbrush in morning and night. I saw this on TV and it works many muscle groups and what else are you doing while brushing your teeth. With a little bit of a squat, circle left hip back and then right hip. At first I found it hard to figure out how to do it but it is so easy once you get the motion down and does so much for you. Hope this tip can help just 1 person because it has done so much for me and with no thought. I can't put the tooth brush in my mouth without doing it anymore it is part of life.
I have SPMS and use a stick. MS affects my balance and cognitive function. Along with core, strength and balance exercises, my physiotherapist suggested "dance therapy", because I did partner dancing when I was younger. After a number of calls, I found an instructor willing to teach me modern jive. As well as teaching me he keeps me talking throughout the lesson which helps with my cognitive by doing two things at once. He also works on my weak side by including steps to strengthen it. I am sent home with safe and short "step' exercises to do. My performance isn't very pretty and fortunately he strong enough to catch me when things don't go not as planned. I never thought I would be able dance again and now feel like I have achieved something after the lesson. Most of all it is fun.
Love this, I've had ms for 11 years and was diagnosed with progressive MS last year. I started mountain biking 5 years ago, I still do it I just need to rest a lot on the way up the mountain and my legs won't always hold me up for long when I'm going down hill but I just sit on the saddle. I love it and I also have an exercise bike. I love your videos x
I run two support groups for people with MS. One of the most common questions we get is what kind of exercise we can do for strength and balance. Thank you for tackling this subject, and I will definitely share this video in the groups! 😊
MSF RUclips channel has Adaptive yoga/ Tai Chi videos weekly. For MS’rs
Where are you located? Running is my love, idk how to explain this to others but as slow as I've become doing it these days, I feel so much happier and crazy as it sounds, I feel better balanced in motion than when I'm walking!
These are such great tips! I especially love tip number 2 about making it functional 💪🏻. Also - love the dance party at the end 😂💃
Since June of 2023 I have been weight lifting! I’ve found that it really makes my body feel great (and sore of course, but great!) going in the morning really fuels my body and mind for the day as well 😄
I am watching your video while riding on my stationary bike 🙂 Just thought I'd share...shortly after being diagnosed last year, I bought a DB Method machine and I love it. I don't think this was in the commercial for it, but it helps me stay strong for sitting on the toilet. I played volleyball in college and I used to do squats, but my knees don't like that anymore. This machine helps me keep pressure off my knees and importantly helps me keep my balance.
I love your videos. Thank you!!! 🧡
3:37 thanks for making me jump. That got the heart pumping.
Hello Dr. Boster, Landra here. Update! Well I’ve had another MRI, Balance test and Bloodwork! I also have RA, Arthritis.. Exercise does help
very interesting! i never thought about lifestyle in context of lack of punishment and reward system. also so far what works best for me is simply biking - i got an exercise bike, a pair of good quality ANC headphones and a fun playlist to listen to, and suddenly it stopped being a chore, and started to be something i look forward to. i am considering water aerobics as well, since i've always liked water.
Ive been doing a really easy pilates class because yoga has become hard due to balance. I feel great afterwards, and the reformer machine does so much of the work!
Thanks for this video. I have been working out 3 x a week for the last 2 years at the MSWorkouts team on a Live Video program that has group sessions that add the bennifit of having a group to encourage me to stay on track. It has really helped me to build balance and stength
I really struggle with this. I LOVE exercising and staying fit. Sadly though in the last 3 years I have gained 60lbs and gotten really out of shape. On top of MS I have dysautonomia (most likely hyperPOTS, blood pressure and heart rate stay very high), multiple bulging herniated discs in my back, spinal stenosis, degenerative disc disease, PCOS and chronic migraines. I am currently stuck in bed because of a “flare” with my back. I feel like there are just no exercises that work for me! Walking was always my favorite but now I have to use a walker or wheelchair most of the time 😞😭
Tai chi has really helped me.
T’ai Chi and Yoga are favorites for balance and flexibility. Soon, I hope to start riding my three-wheel bicycle.
Thank you Dr Boster - this is excellent! I have my hubby to thank for getting me back riding a bicycle 🚲 it has improved my balance so much! I also enjoy walking and working on my new veggie garden 🪴 🔥🔥❤️🔥🔥🔥
Pilates has helped me in multiple ways ❤
Thanks very much again Doctor B 👍. Fantastic advice. I have taken away a lot of very handy hints and tips . I currently work just two hours per day in a school kitchen . In those 2 hours l am walking from the kitchen to the school hall collecting dinner trays , cups and cutlery . I too wash the floor every day , unload and reload the industrial dishwasher. Although extremely exhausting l see this as my daily exercise. Yes l can hardly walk afterwards but l feel if it wasn’t for this daily routine my mobility and condition would be much worse. I will continue as long as my body allows me to 🙂🤞
Thank you. 🙏
Yoga and SWIMMING!! Both also really help me Mentally! Thank you Dr. Boster!
Thank you for sharing
Good morning Dr Aaron, thanks for taking the time to do this video and thank you for the helpful tips
"Awesome shower!" 🤣
Did you know that some of the Ancient Roman graffiti they found actually translated to "I took a good sh*t here"?
Last year was the first year i didn't have an attack since i was diagnosed at 22 (29 now) i started to work out twice a week and i get medicin twice a year. I feel much better than before i started to work out.
Thanks for this information Doc.
I love this…. So happy you two are working together ❤
I live in a small city 13 hours away from my all my specialist. The MSing link has helped me so much. I have done a few of her classes. And feel so much more stable, doing all my other exercises and daily tasks. ❤❤❤
Good morning Dr. Boster 😊
Thank you for this!! I do use a stationary pedal bike, stretch daily and now just bought a stability/yoga ball.
Thank you, thank you, thank you SO much for your videos and the work you are doing for the MS community!!! I'm a 34 year women that got diagnose less than a year ago and your videos have guided me so much to make better decisions while navigating my way with MS.
This is so awesome! I personally do a combination of stretching, weightlifting and cardio. I’m going to add boxing to my regimen too. Swimming and water aerobics help a lot too! Keep doing these because it’s needed! Thank you again!
I’m living this right now! My walking gait has gotten really bad over the last year. My neurologist wanted me to start PT but I decided to do it at home. Not the cardio i used to do but weight lifting. 2 days upper body, 2 days lower body, and 1 day total body. What a difference 4 weeks makes! I started with zero weights while doing lower body lunges and squats and now I’m up to using 25 and 30lbs of weight for resistance. I went from wonky gait to squats with heavy weights!!! 🎉 I still have trouble with balance during single leg lunges but I am getting stronger.
Don’t give up on yourself. Try for neuroplasticity and teach your body that it can be strong again!
Walking with Treck poles!
Dr. Boster you're fantastic; thank you!
Wow, thank you!
Always, thank you for your platform❤
You are so welcome
Hiking
Im going to attempt hiking again starting this Sunday.
I started to go to the gym at the beginning of the year. And might not be where others are but I'm proud of myself everyday going even if it's a slow walk on the treadmill for 20 to 30 mins. I started with short time and I've been able to add a little longer time walking. The row machine is one of my favorites bc I don't have to worry about falling. Going to the gym has helped me mentally as well. I also started getting b complex injections my stomach can't handle the pills so the injections have been a nice thing to have
OMG Dr Boster!
Thank you so much for this video....I found Dr Hawley on you tube and she has fantastic exercises!!! A great workout while sitting!!!omg
Hi there! Such a great video with awesome advice. I swim 5 days a week and love it! On land I'm slower, more wobbly and my balance is totally unpredictable. In the water...... I'm ME again. Its also great for my mental health too, I really enjoy it and feel like I have achieved something. Thank you👍
I've been doing a VR exercise program called Supernatural where you use your hands to strike targets flying at you synchronized to popular songs. I've been finding it helps my balance and sort of physical awareness. I'm able to get my heart rate up to maximum for my age in a half hour session, and it doesn't feel like I'm struggling to do the work
They have a boxing mode that I particularly like. I find myself replicating the moves outside of the game. They also have some nice warm up and cool down stretching sessions that I find myself using in my day to day life.
Dx officially March 2012 at the age of 25. I am SO HAPPY you are tackling exercise! This is one of my biggest struggles in managing my MS - I KNOW it needs to be done, but my body and I fight eachother to get it done. I have been in/out of going to the gym and workouts for so many years but I have never really stuck with it. I much prefer to be outside and we live in MN...soooo over half the year I am inside which youd think that would push me to go to the gym then and workout! I am fortunate to have good genetics for my body type and have been relatively slim my entire life so that never has given me motivation. My husband tries so hard to cheer me on - he works out DAILY for 3-4 hours! Maybe reaching out for a Neuro PT is the ticket to keep me accountable. Keep these coming! Thank you for all you do for the MS community!
You truly are an amazing doctor and human! From the first time I saw you I knew you were a good doctor. Most doctors that you see in the hallway or in passing don’t even acknowledge you at all but you do! I saw you wearing your cowboy boots and that was my sign that I could trust you. That told me you were down to earth and you were caring. That was 8-10 years ago and about 2 offices ago. I’m still undiagnosed with whatever this is. I wish I had a 1/4 of your energy lol. Even though I don’t have MS your videos do help me sometimes and I love medical knowledge because one day I may be able to help someone else in need. Thanks for all that you Dr Boster!
Hi Aaron,a brand new sub here sir ☑️ absolutely love this channel which was recommended to me,I’ve been suffering neurological symptoms and frightening stuff for months now and I’ve been referred but have to wait up to 50weeks 😞 what are your recommendations to ease my symptoms please sir? I”m from the UK n my doctor has fobbed me off basically 😢btw,keep up the fantastic work on the channel sir tyty! 👍
I wondered if you were into kettlebells based on your intro music! (Which I love.)
Squats, rowing
Thanks for this video, I would like specific examples for the stretches.
I used to do box squats but now I do full squats holding a weight (I did 50 today)
I also do burpees from time to time and some weight lifting.
I can no longer do aerobic exercise for more than maybe five minutes at a time, but I can move. I had a doctor tell me once when she asked if I exercise and I told her that I do ten squats five times a day, ten half pushups two times a day, I do housework where I'm lifting and squatting almost every day and I walk frequently by parking further from where ever I'm going. My doctor said this to me; "Holly, it's good that you do those things, but that's not exercise. You have to get your heart rate up 3-5 times a week with your heart rate elevated for 20 minutes." when I asked her how I was going to do that, she didn't have an answer. I also do yoga/stretching every day. It was very depressing to be told I must do what I am literally not able to anymore. She wasn't my regular doctor. My MS specialist told me what I'm doing is amazing and more than most of her patients are able to do considering the length of time I've had MS.
I’d love to have some reference videos for the types of stretches we should do. How many reps, etc.
Thanks for this wake up call (for me) Dr. B! I'VE BEEN NEEDING TO GET OFF MY 🍑 & GET MOOVING! By the way.... I need a Neuro-PT referral!!
I run a small horse farm. The horses have to be fed. Functional exercise involves walking, lifting, moving. I start the day with balance thru a standing Pilates short program. Like your shower, it’s just how I start the day.
I garden. I turn compost. I’m very rural and unable to drive to town for exercise options. I’m in the desert so there’s no pool within 20 miles. I wrecked my body in the military 45 years ago and 12 years ago got Dx with MS
I was looking at fitness apps and home gym equipment, I work from home so if I have the equipment and workout gear at home. and I make it into my daily routine. I eliminate the excuse of going outside for the gym.
So I was planning out what equipment I could fit in my apartment along with a set of weights. Like there is a cardio weight bar. or cardio pump workouts from Les Mills.
Hey Doc! Got to Vent! Might be little long,
Diagnosed with Primary progressive November. Left leg and left arm affected for last 3 years. Minimum. Military life is hard on body, many previous issues. Mental and physical! Back surgery. So it took while to figure out MS, No fault.
Seen neurologist told me Had PPMS, no cure there one approved treatment to slow it down.
Sent me spinal and blood test.
Said would see MS nurse, physio and OT very soon the treatment would come right after. Then sent on my way. This is November.
Well Got PHONE call appointment with nurse end February! Phone call! There is two year waiting list for OT ! No letter for physio yet sure its no better than OT. Not pleased. Anyways Is what it is. Venting over.
Just wanted to say THANK YOU for all your videos. You are a life saver! You are the only guide I have.
I going to try hit you up on your question answer videos.
Thanks again!
Stephane Regis
Winnipeg Manitoba Canada
Thanks! Your videos have been a lot of help so far. I have had a brain and spinal MRI done, ordered by my general doctor, she sees an autoimmune issue. We were focusing on my a-fib, nervous issues, sleep issues, and anxiety. I suggested testing to see if I have MS after hearing symptoms of that condition and relating to them nearly 100%.
Having a hard time finding an available neurologist, I'm on a months long waiting list for one of them.
The one I did find, failed to receive my MRI results, faxed to him, 4 times in a row. He literally told me that he can tell by looking at me, there is nothing wrong with me and that I was NOT describing MS. That's fine, doesn't have to be MS. But I know for a fact, I was at least describing several MS symptoms. I have been suffering and toughing out (rather than complaining about) my symptoms for decades, and now I am having trouble just being alive. And I get called a faker and a liar!
I can't believe this.
Thank you for emphasizing exercise. Whatever level we can do it we need to do it. Not as good as I used to be but I’ve ridden nearly 50,000 miles on my bike dozens of MS 150s. Didn’t even start riding until I was diagnosed in 1998.
I did see a neurophysiologist, he recommended I do regular physiotherapy not specifically neuro-physiotherapy. that starts in march waiting for referrals takes a while in Canada.
I like to swim, . It helps as I am heat intolerant, It helps in ,mobility and stretching. If I fall, I don't break a hip, I used to enjoy kayaking but getting it to the river was too difficult. Recently, I bought an inflatable paddleboard.. It can help in core training. and balance. I also have a sitting balance disk, so even sitting can help.
Thanks😊
Welcome 😊
Great video.
Thanks! It's part 1 of 6 of a new series I did on Exercise. I hope you find Part 2 helpful when it launches next Monday!
@@AaronBosterMD I’m looking forward to it. I watched this one twice to make sure my notes weren’t missing anything. I was bed bound for way too long and I am slowly taking my life back. I’ve been walking on the treadmill but it’s not my favorite. It makes sense to do exercises that actually target what you are trying to achieve. I’m using this video to brainstorm all the target areas and what exercises give me the most at once. Thank you.
Every day that's what cured me .. nothin else and time
In a future vid, could you provide advice on how to exercise with profound hemiplegia? I can’t move my dominant arm/hand at all. It makes so many exercises simply impossible to perform.
Classical stretch
Yoga is excellent. There is bed, chair and mat Yoga. Something for good and bad days 👍🏾
I have trouble with my balance. And have osteoporosis. Broke many bones. Work on walking and climbing up and down stairs.
This was a good one! Thank you! Can you link the PT you had at the end please? Does she have exercise videos?
I have an entire interview with her in video installment #6 of this series! All contact info will be provided then
Dr. B, what’s your opinion of a walking pad (small treadmill) for walking indoors?
Thank you for addressing exercise. Not enough doctors do this. I am an MS patient with no physical restrictions other than heat sensitivity. I am also an exercise therapist. It's great to see readily available exercises for those with physical limitations, but I don't see much regarding exercise for those without. There are still very beneficial ways we can structure our exercise to raise our baseline if an attack occurs, even if we don't already have a weak arm or leg. This can include the brain too. It would be great to see a discussion about this as part of this series as many MS patients says "my arms and legs work fine, I don't need to worry about it". I would argue that going outside of your comfort zone and learning something new would be the most beneficial thing if safely possible. As an example, I take some of my clients to learn gymnastics and it's incredible how much better they feel from it.
Been housebound for over six years, how do I start to move etc, etc
How about jum ropes, is it good for the balance or too much jumping can hurt the back?
I was diagnosed in 2015, age 25, and they decided to do an MRI because of balance problems. I had an LP to confirm is was ms. I was started on Copaxone and that ended up not working because my MS kept progressing, I went from walking, to needing a cane, a walker, and ending up in a wheelchair, in the span of 1 year. I'm on Kesimpta now and still in a wheelchair but now full time. I don't know if there are any neuro-pts in my area of Minnesota. Any wheelchair friendly exercises for someone as far into this monster as I am?
Finding out lately many of the exercises I can do are with a PT and gait belt around me.
Due to amputation on my left leg and 6 long screws broken in my right leg from a failed femur surgery, I cannot stand up or walk. Besides stretches or light weights for my arms, what else would you suggest for exercise?
Dx'd in 2019 with PPMS. Been working out early AM for some time now. As my legs get worse, how do I get my heart rate up without using up all of my energy for the day?
Im not able to walk without a rollator and use a scooter for long distance. My biggest problem is the spasticity in my legs. i have a Balofen pump, but im still stiff. What kind of exercises would help me out? Thank you, amanda
I've had PPMS for 15 years . Should I exercise ( it can feel good while I do ) but impacts your energy levels ( so I choose night time to do it ) and has absolutely no effect on how tomorrow will be , all functions ( or lack of seem to revert/ reset over night ). Should we take supplements when we're not feeling any benefits ( not saying they aren't , just not feeling any ?) Who knows what's going on inside .
Yes, absolutely
Remember, it's largely a cumulative effect. Not feeling any different tomorrow doesn't mean it's not working. It's definitely working behind the scenes and eventually tomorrow will feel different. It's also perfectly acceptable and beneficial to exercise for as little as a couple minutes at a time; maybe you will work up to more, and maybe you won't, but what matters is you are doing it. I recently read the book Atomic Habits. I'd highly recommend it for this application.
Bands
I had my first and really bad attack in October and am disabled now and unable to walk/ do very much at all, anyone got good low intensity exercises?
Bike,walker at home don't give up ,I hold chair and do squats
I work out in the gym, but none of the exercises you show are things I can do with my lack of balance. like there is no way I have enough balance to do ads with a ball. I cannot balance on my butt that way. I have to do a stationary type of abdominal machine for any core work. I used to lift weights 3 times a week before I developed MS. Only my knowledge of lifting has helped me to modify certain lifts and exercises. I can only do exercises on machines that stabilize me, so I don't have to rely on balance. The only exercise with any stability that I can do that you have shown is the row machine. I used to do yoga when I was into martial arts, yoga poses are not possible with my poor balance now. Example I can work out on the Smith machine, because it will stabilize me enough to do things like squats or deadlift. but depending how advanced your MS is many of these exercises are not possible.
i love dancing but i don’t like exercising 😔
Plus whilst drying my hair I do 200 squats 😆
I wanna swim indoors
😢😢😢😢😮😮😮😮😂😂😂❤❤❤❤.
Easier said than done !!!🤦🏾♂️
🫣 was that your underwear?? 😉
Dance Dance Revolution