I would love to say that I am perfect and talk about my wonderful exercise routine that includes yoga, swimming, strength training and other things that I do to stay healthy. The reality is that I have never really loved exercise, and MS has given me about a million convenient excuses why I won’t put on my exercise gear and head to the gym (of course, I’m always going to exercise tomorrow).
Although there really are many valid reasons for my lack of enthusiasm about exercise -- heat intolerance, fatigue and uncomfortable symptoms, just to name a few –- I am going to resolve to do something physical.
We all know that exercise is good for us –- it helps keep our heart, bones and body healthy. It is especially important for people with MS to be as physically active as possible. It is one of the things we can do to ensure that we stay healthy as we age. Exercise helps reduce risk of osteoporosis, which is especially dangerous for someone with MS. Exercise also helps preserve our sense of balance and improves mood.
Because of all these benefits, researchers studied an approach to get people with MS to be more physically active. I’m going to try some of the tips listed and be determined to get into a regular exercise program. Explore different ways that you can make these ideas work for you, too.
Self-Efficacy Theory
The self-efficacy theory of behavior change, when put simply, states that people will make a change when they feel they have the skills and resources to make that change. In other words, someone will be much more likely to do something if she believes she is able to do it. Sounds obvious, doesn’t it? This approach has been shown to increase physical activity participation in other groups, so researchers decided to create a program for MS patients that's focused on raising self-efficacy as well.MS, Self-Efficacy and Physical Activity
Researchers assembled two groups of people with MS. The first group received a physical activity program that included a self-efficacy component, and the second group only received physical activity instruction. After three months, people in the self-efficacy group reported that they attended more exercise sessions, exerted themselves more, and felt better than those in the other group.How You Can Use This
One of the most important factors when you take up a new physical activity program is to convince yourself that you can do it -- that you have the skills and ability to see it through. If you can raise your confidence in your ability to succeed (your self-efficacy), then you will be much more likely to stick with your program, give it 110%, and really benefit from your efforts.To raise confidence, picture yourself doing the activity several times a day –- really visualize yourself on that treadmill, lifting those weights, or riding that exercise bike. Don’t let yourself even think about the negatives of increasing physical activity (it takes too much time, you don’t like it, it’s too hard.) Instead, focus on the positives (more energy, better sleep, weight loss) that you will get from it.
Your doctor can prescribe sessions with a physical therapist who can evaluate your physical situation and design an exercise program that's appropriate for your level of ability. This can help you build your muscles, increase flexibility, and give you all of the other wonderful benefits of exercise.
Good luck -- and let’s get moving.
Sources:
McAuley E, Motl RW, Morris KS, Hu L, Doerksen SE, Elavsky S, Konopack JF. Enhancing physical activity adherence and well-being in multiple sclerosis: a randomised controlled trial. Mult Scler. 2007 Jun;13(5):652-9. Epub 2007 Feb 9
