Expert Support
Baby steps to fitness
“Just do a little bit, even if you don’t really feel like it.” That’s the essence of Marla Zaichick’s fitness philosophy and sums up her daily approach to wellness. Marla has lived with MS for many years and, until recently, co-owned a boutique-style gym. So she knows, from personal experience, that staying fit isn’t always easy. Yet, she’s a firm believer that doing something – anything! – is better than doing nothing.
“When you’re tired and your limbs feel numb and heavy, fitness is the last thing on your mind,” she acknowledges. “But that’s exactly when you need exercise the most. Start with something you feel comfortable doing and just take baby steps until you feel stronger. If you can’t walk, maybe you can swim or ride the stationary bike,” she advises.
Exercise pays health dividends
Regular exercise is important for everyone, not just for people with MS. It reduces fatigue, builds muscle tone, improves stamina and increases circulation. It also produces natural endorphins (chemicals released by the brain) that help relieve pain and improve your sense of well-being. “Keeping fit and active has helped me manage my MS symptoms,” explains Marla. “As I built up my strength, I was able to gradually move from a wheelchair to a walker. Now, I can swim, walk and work out without any support at all. Exercise has also helped me maintain a positive, pro-active attitude to life.”
MS affects everyone differently, so you should always check with your doctor before beginning a new fitness program. Many people with MS find that swimming is an excellent way to be active without straining joints and muscles – but almost any form of exercise will give you health benefits. If overheating your body aggravates your MS symptoms, wear a cooling vest or try taking a cool bath before exercising. Exercise clothing made from the new, dry-weave fabrics may also help keep you cool because it absorbs sweat quickly and lets your body breathe naturally.
Set realistic goals
When you first start out, it’s important to set realistic goals. If you set your goals too high, you’re bound to get discouraged and be tempted to quit. “Just focus on taking one step at a time and you’ll get results,” recommends Marla. “Take it from me, empowering yourself with exercise is an amazing feeling!”
Looking for a workout that boosts your heart rate and pampers your joints?
Try these low-impact exercises:
- Yoga
- Tai chi
- Swimming
- Aquatic exercise (exercise in water)
- Walking
- Gentle stretching
- Stationary bicycling
