Everywhere you look, we are being exhorted to exercise. All our friends seem to have Fitbits which proudly announce the thousands of steps they have taken today and conversations revolve around the latest cool class at the gym. This can make the less able among us feel somewhat left out.
I would dearly love to walk, cycle, swim and play tennis regularly as I used to do. In the past, my body did what I requested of it with only minimal protest. Though recovery was taking longer as I grew older, a walk into town or hours exploring a new city was (excuse the pun) taken in my stride.
Now I am very happy to manage a very short walk of five or ten minutes. If I want to get back, I’ll have to rest in between. Having temporarily lost (and regained) the use of my legs, I feel very privileged to be able to walk at all. I know far too many folks who are denied that luxury.
So what should we do? Exercise is not just about killer abs and athletic prowess. It is about ensuring that the complex mechanism that is our body runs to its best performance possible.
Exercise is good for you
This should not come as a surprise to anyone, but what is staggering is the extent to which it can transform our lives. According to the NHS, exercise can reduce the incidence of heart disease, stroke, type 2 diabetes and cancer by up to 50%, which is, I am quite sure, significantly more effective than any number of medications. Indeed:
“If exercise were a pill, it would be one of the most cost-effective drugs ever invented.”
Dr Nick Cavill, a health promotion consultant.
For those of us already tackling one chronic medical condition, it is especially important that we do not add another to our already heavy burden. Unfortunately, having a illness such as MS is going to make it even more likely that we acquire another, since for many of us, mobility is compromised. However, this doesn’t need to be the case. But first, I want to convince you why making an effort to exercise is worthwhile.
Exercise is good for your mental as well as your physical health.
As countless studies have shown, exercise makes us feel better. It improves mood, self-esteem and increases our energy levels. It helps to combat stress and depression. How? I think this operates in a variety of ways. When we exercise in a group, we ensure that we get out and meet people and this alleviates feelings of isolation. When we have the satisfaction of achieving a goal, our self-esteem rises and our mood improves. And the more you exercise, paradoxically, the more energy you will have.
By helping us keep a healthy weight and a healthy appearance, it is also adding to our self-esteem. By enabling us to sleep better, it most certainly improves out mood. And happy, healthy people tend to evoke a more positive response from others, bolstering our sense of self-worth further. Exercise creates its own virtuous circles.
Through increasing our muscle and bone strength, we will be improving our ability to perform everyday tasks such as climbing stairs or hanging out the washing. Increasing our independence is always a good thing.
Exercise is good for the brain
What is not so well published is that exercise (through systems too complicated to explain here and that I only vaguely understand) will help with our cognitive ability. In addition to reducing the incidences of dementia and Alzheimer’s, it actually aids us in our thinking. And article in The Atlantic puts it this way,
While different studies arrive at moderately different conclusions via various routes, the recent research of dozens of scientists more often than not converges at a single intersection. And that consistently suggests that if you exercise, your brain will be fitter than if you don’t. This applies to the young, those in the prime of their days, and especially to the elderly.
https://www.theatlantic.com/health/archive/2014/10/walking-for-a-better-brain/380066/
Indeed, coupled with a healthy diet, exercise can inhibit the effects of ageing and the progression of neurological conditions :
…Exercise and dietary management appear as a noninvasive and effective strategy to counteract neurological and cognitive disorders
The influence of Exercise on Cognitive Abilities
Fernando Gomez-Pinilla1,* and Charles Hillman2
Careful exercise has no side-effects, yet can effectively slow the deterioration of the brain that accompanies MS and other neurological conditions. I shall look at this in greater detail in a future post, but for now, it is best to think of exercise as a work-out for your brain as well as your body.
How much exercise is enough?
Not everyone will be able to meet the guideline amounts now or perhaps ever, but what is important is doing as much as you are able for as long as you are able. Inactivity is actually bad for your health, so it is best to move a little and often. Personally, I try not to sit for more than one hour without getting up for a drink or just to stretch my back and legs. Tempting though it is to watch one more episode of a box set or check social media again, we should resist this and at least get up for a cup of tea.
Those who have recently suffered a relapse may well find any activity a real challenge. I understand that. When I first started to walk, it felt like someone sticking stakes up my kneecaps and into my thighs. The shortest distance was agony; leaving me exhausted and close to tears. But once I was assured by my physio that I was not actually doing myself any harm (though my body seemed to be telling me otherwise), I persevered. It took a while, but gradually, the pain retreated and I was able to go further and further. I won’t be running a marathon any time soon or indeed running at all, but being able to walk to the end of the garden, around a small supermarket and to the post box is certainly good enough for me.
Aiming higher
That said, I always believe in reaching for the very best that I can achieve. Government guidelines suggest that we aim for 150 minutes of moderately intensive exercise per week. This is quite a lot, but it does promise substantial gains.
Moderately intensive exercise means that we can talk while doing it but not sing. Intensive activity means you are using all your breath to breathe and talking normally would be impossible. Ideally, we want to mix in a little of each.
So what are the options open to the less able? I often read about the pleasures of running and street cycling etc for the disabled. Really? It may be true that some can enjoy these activities, but I suspect it is not for the majority. But there are other activities that suit just fine.
For my cardio exercise, I have a recumbent exercise bike and cycle 5km every morning while bopping along to my ‘Happy’ play list on my phone. I started at 1km and working up to my current distance took much less time than I imagined. I’m exhausted by the end of it and look forward to my shower, but I’m also elated. I’ve achieved something and feel better all day.
To help with my strength and balance, I do lying down yoga, ideally, twice a week. For this I have a CD, but you may prefer to use YouTube videos or a class. I was going to provide a link here, but there are too many options for seated yoga or MS yoga to choose from!
I also love Qi Gong and have given you a little taster here with Lee Holden who is a clear and friendly instructor.
Swimming is a good option for many as is gentle walking. It really doesn’t matter what you do as long as you enjoy it and can incorporate it into your daily lives. Short and regular is better than an exhausting, lengthy session followed by inaction.
We may be less able, but we are seldom unable and until we have that excuse, let’s push to achieve our optimum fitness. Your body will thank you for it.
A word of caution
Before you begin, it is advisable to consult your with your health professionals to ensure that any exercise routine you embark upon is suitable for you.