Multiple sclerosis (MS) is a condition where the body’s immune system attacks myelin in the central nervous system. Myelin is a tissue that surrounds and protects nerve fibres. Without myelin, nerve impulses to and from the brain cannot travel as well. MS causes scar tissue to develop around the nerve fibres which can affect many bodily functions.
As recently as a generation ago, medical researchers thought that even light physical activity might worsen the effects of MS as well as many other chronic lifestyle diseases. However, that started to shift with the U.S. Surgeon General’s 1996 Report on Physical Activity and Health  which highlighted ways that significant health benefits could result from even moderate levels of exercise.
A study published by researchers at the University of Utah in 1996  was one of the first to demonstrate the benefits of exercise for people with multiple sclerosis. Exercise and physical activity are cited as a substantial contributor to healthy lifestyle interventions but often it is reserved for sometime in the future ‘when we feel better and can make the time’, rather than movement being utilised as an essential medicine in the present.
Multiple Sclerosis And Exercise What’s The Evidence?
The researchers measured factors like maximal aerobic capacity (VO2 max), isometric strength, body composition and blood lipids. As expected there were significant gains in all physical areas but also mental health and quality of life improvements such as social interaction and better home management too. 
The current thinking is that regular cardio workouts that raise the target heart rate and resistance training can help to influence and slow the progression of the disease.  Exercise increases the volume and number of mitochondria and thus the body’s ability to produce energy and reduce fatigue. The more intense the exercise, based on very short duration activities, the more significant the effect.
IMPROVED BALANCE, WALKING SPEED AND GAIT.
It is commonly acknowledged that the majority of persons with multiple sclerosis experience walking limitations at some point in the course of their disease.  Also, abnormal gait patterns and decreased mobility can lead to (comorbidity) one or more additional diseases or disorders coexisting with multiple sclerosis such as osteoporosis, musculoskeletal pain, osteoarthritis, cardiovascular disease and injury from falls. 
Walking limitations are mainly the result of damage to the central nervous system. Patterns of gait dysfunction in MS include decreased walking speed, decreased step and stride length, increased energy expenditure and loss of balance; this can occur even early in multiple sclerosis. 
A study published in 2004 in the journal Neurology  found that weekly aerobic sessions had the impact of reducing secondary measures of fatigue, including loss of balance and coordination. The study concluded that walking speed improved in this randomised study, that exercise is safe for multiple sclerosis patients and should be recommended for those with mild to moderate disability.
In general, medical practitioners now advise a program of movement that emphasises mobility and a full range of motion for muscles and joints. This can help to decrease the severity of MS symptoms, improve balance and walking gait. 
BETTER BONE DENSITY
Another potential benefit of physical activity for persons with MS is the ability to increase bone mineral density. Increased bone density and its association with exercise was supported by a December 2010 study published in Neurology Reviews which highlights that maintaining or increasing bone density is another potential benefit of movement for persons with MS. 
With multiple sclerosis, your chance of developing osteoporosis, a disease in which bones lose density and become brittle and fragile, increases. Osteoporosis inflates your risk for bone fractures if you fall or bump into objects, but fractures in the spine can occur with commonplace movements such as twisting or sneezing too.
Any cardio activity builds a stronger heart, but weight-bearing and resistance exercise also produce healthier bones. Weight-bearing activities are those that force you to work against gravity, such as walking, or even marching in place while holding onto something. This is especially important for sedentary individuals who may have reduced bone density. 
In addition to weight-bearing activity, other lifestyle factors that support healthy bones include:
- foods rich in calcium and vitamin D such as cruciferous leafy greens, oily fish (for example, salmon, sardines and mackerel), eggs and liver;
- Giving up smoking;
Reducing alcohol consumption;
Inadequate vitamin D levels can contribute to osteoporosis and the bone fractures that often go with it, but low vitamin D levels are also associated with more MS disease activity, based on the formation of new lesions in the brain, according to research published in 2012 in Annals of Neurology 
An April 2015 study in the European Journal of Neurology showed that steroid therapy was associated with a higher rate of fractures. Steroids can affect how the body metabolises calcium and vitamin D so speak to your doctor to see if an alternative medication can be offered if you are taking steroids regularly. 
BETTER BLADDER AND BOWEL CONTROL
According to the National Multiple Sclerosis Society (US), an estimated 80 per cent of people with MS experience some degree of bladder dysfunction. This occurs if the immune response to MS affects the transmission of nerve signals in areas of the central nervous system that travel to the bowel or bladder and some of these can cause incontinence. 
Pelvic floor physical therapy otherwise known as Kegel exercises can be beneficial. These pelvic floor exercises help strengthen the muscles that are responsible for bowel and bladder function. 
BETTER MOOD AND WELLBEING
About 50 per cent of people with MS experience depression at some point and many others can experience periods of low mood. This can be the result of dealing with MS but can also be a symptom caused by multiple sclerosis if there is a lesion in an area of the brain involved in mood.
Light-to-moderate intensity physical activity can result in a better mood and increased social interaction. This has been supported by numerous studies showing the link between physical activity and improved mood. A review published in the European Journal of Neurology in 2015 of 15 randomised controlled trial studies suggests that exercise has the potential to improve mood in people with MS, by preventing and reducing depressive symptoms.  The studies included resistance training, endurance training and combined (resistance and cardio) exercise types.
The mood hormones released by the brain during exercise have a significant role here too, especially when it is play-based. Researchers have found that the play state, especially with companions, helps to produce powerful feel-good hormones – endorphins, oxytocin, dopamine and serotonin.
Based on the medical and research evidence, a steady regimen of physical activity can go a long way toward reducing MS symptom severity. It is known that physical exercise does not lead to relapse or a faster disease progression but decreases fatigue, improves physical function, mental health and quality of life.   even for those with severe mobility disability. 
For many people with MS, training a few times a week can lead to a drastic improvement in the overall quality of life. The Canadian Physical Activity Guidelines for adults with MS evidence review suggests a minimum of 2 x 30-minute sessions of moderate-intensity aerobic activity and 2 x resistance sessions per week.  For others, a more precise exercise prescription taking into account individual issues are necessary.
If you are not sure how to exercise on your own, have difficulties with mobility, or would like advice on other lifestyle modifications such as nutritional support – try working with a Wahls Protocol Health Professional and movement coach such as Darryl Edwards to develop a program you can do.
Darryl Edwards, is a Movement Coach, Natural Lifestyle Educator, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process.
Darryl is the owner of Fitness Explorer Training and author of several books including Paleo Fitness, Paleo from A to Z and April 2018 best-seller Animal Moves His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men’s Fitness and featured on the BBC documentaries Eat to Live Foreverand Doctor In The House.
After almost two decades working as a technologist in investment banking, and suffering from chronic lifestyle disease. Darryl transformed his health after adopting an ancestral model to well-being. Darryl now advises people on maintaining a healthy lifestyle – amidst the epidemic of obesity and other chronic lifestyle diseases.
As the founder of the PRIMAL PLAY methodology, he makes functional fitness activity fun, effective and engaging while getting individuals healthier, fitter and stronger in the process. He specialises in working with children from 4 to 94 – fitness for those who hate to exercise – as well as for those who love it but relish a new challenge.
Darryl has presented at numerous venues including: Harvard Medical School, University of the Arts London, Imperial College, Virgin Atlantic, Paleo FX, Ancestral Health Symposium and hosting Primal Play sessions worldwide.
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