| Combining a regular yoga practice along with | | | | energy to continue. If fatigue persists, stop and rest. |
| traditional exercise can be helpful for those with | | | | Avoid exhaustion. When it looks as if energy might |
| Multiple sclerosis (MS). MS is a chronic and progressive | | | | start to fade, a 15-minute time-out may be all that's |
| illness that affects brain and spinal cord, resulting in | | | | required to recharge. Lie or sit with eyes closed and |
| sensations such as numbness, loss of muscle control, | | | | breathe slowly and deeply. Do nothing, except |
| vision, balance, and/or thinking ability. MS is an | | | | possibly listen to soothing music or repeat a |
| autoimmune disease (diseases in which the body's | | | | comforting word, sound, or phrase such as "I am |
| immune system mistakenly attacks normal tissues). | | | | calm." |
| With MS, the immune system attacks the central | | | | Overheating. Many people with MS experience a |
| nervous system and damages the nerves of the | | | | temporary worsening of their symptoms when they |
| brain and spinal cord. | | | | get too hot, such as getting overheated from |
| The central nervous system consists of the brain, | | | | exercise. This can occur with even a very slight |
| spinal cord, and nerves that act as the body's | | | | elevation in core body temperature (one-quarter to |
| messenger system. The nerves are covered by a | | | | one-half of a degree) because an elevated |
| fatty substance called myelin. Myelin insulates the | | | | temperature further impairs the ability of a |
| nerves and aids in the transmission of nerve impulses, | | | | demyelinated nerve to conduct electrical impulses. It |
| or messages, between the brain and other parts of | | | | is important to remember that heat generally |
| the body. These nerve impulses control muscle | | | | produces only a temporary worsening of symptoms |
| movements, such as walking and talking. The term | | | | and does not cause more actual tissue damage and |
| Multiple Sclerosis is derived from the buildup of scar | | | | the symptoms are generally rapidly reversed when |
| tissue (sclerosis) and because of the fact that myelin | | | | the source of increased temperature is removed. |
| can be lost in multiple areas. These damaged areas | | | | Tips for keeping cool |
| are also known as plaques or lesions. The scar tissue | | | | - Exercise in an air-conditioned room. |
| or plaques form when the myelin that covers the | | | | - Drink lots of cold fluids during exercise. Carry cold |
| nerves is destroyed, (demyelination). Without the | | | | drinks in insulated containers that attach comfortably |
| myelin covering, electrical signals transmitted | | | | to a belt, waist-pack, backpack, or shoulder strap. |
| throughout the brain and spinal cord are disrupted or | | | | - Become aware of your body. If you notice any |
| halted. The brain then becomes unable to send and | | | | symptoms that you didn't have before you began |
| receive messages. When this breakdown of | | | | exercising, then slow down or stop exercising until |
| communication occurs the symptoms of MS appear. | | | | you cool down. |
| The type and severity of symptoms, and the course | | | | - Wear lightweight shoes. When the feet are cool, |
| of MS varies widely, partly due to the location of the | | | | the rest of the body tends to be cool too. |
| scar tissue and the extent of demyelination. | | | | - Wear vests, hats, or kerchiefs that hold "blue ice" |
| Regular, moderate physical exercise is good for the | | | | gel packs or materials that can be chilled for |
| body, mind, and spirit. For those with MS, exercise is | | | | long-lasting coolness. |
| an important tool to help maintain function, mobility, | | | | - Dress in layers, in order to add or remove clothing |
| and help manage symptoms such as depression, | | | | as body temperature changes. |
| fatigue, and anger. Regular exercise can improve a | | | | - Lower your body temperature immediately before |
| loss of fitness caused by a sedentary lifestyle and be | | | | and/or after exercise with a cool soak in a bathtub |
| therapeutic for such MS-related problems as | | | | or shower. When no showers, tubs, pools, or gel |
| spasticity and poor balance. Exercise also builds a | | | | packs are handy, try running cold water over your |
| reserve of muscle strength and cardiovascular | | | | wrists for three to five minutes or apply cold paper |
| function. Then, if an attack or exacerbation of MS | | | | towels to the neck and forehead. |
| calls for a time-out from physical activity, the reserve | | | | -Refresh with "spritzes" of water from a plastic |
| is available. When the symptoms subside and the | | | | spray bottle--the type used for misting houseplants. |
| person is able to go back to a more normal life, there | | | | Balance concerns. If you are experiencing a loss of |
| is a better foundation on which to rebuild. Addressing | | | | balance regular exercise can help. Talk to your |
| the symptoms of MS with regular exercise may help | | | | instructor before the class to let them know you are |
| to slow the progression of the disease as one | | | | dealing with MS and that your balance is affected. |
| maintains or even gains more mobility. | | | | Try holding onto a chair or rail along the wall when |
| An exercise program should consist of aerobic or | | | | exercising. If there are no chairs or rails, stand within |
| cardiovascular exercise, strength training exercise, | | | | arms reach of one of the walls, so you can use it to |
| and stretching exercises. Regular aerobic exercise | | | | steady yourself if needed. |
| helps make the heart stronger and helps to increase | | | | Combining exercise and yoga. While regular aerobic |
| lung capacity. Strength training exercises help to | | | | and strength training exercises are important for |
| increase muscular strength. Stretching exercises help | | | | those with MS, yoga techniques can help to manage |
| maintain joint range of motion. However, all benefits | | | | the symptoms that may prevent you from |
| of exercise are short-term; that is, they fade away if | | | | exercising. |
| exercise is discontinued. On the other hand, all | | | | Yoga teaches deep diaphragmatic breathing |
| exercise provides benefits. If you find you can't do | | | | exercises. These breathing techniques help to |
| what you used to do, don't give up. You can always | | | | increase lung capacity and teach you to take in a full |
| modify or turn to something more feasible. Physical | | | | breath. Learning to breathe diaphragmatically is a |
| therapists and exercise physiologists can provide | | | | much more efficient and relaxing way for the body |
| expert help. Exercise can help ease the symptoms of | | | | to take in and process oxygen. As your respiratory |
| MS, but it's important to take certain precautions if | | | | system becomes stronger you will become less |
| you want your exercise program to be successful. | | | | fatigued less often. You can start by teaching |
| Some of the factors which can interfere with | | | | yourself to do deep diaphragmatic breathing while |
| exercising when you have MS include fatigue, | | | | sitting or lying down. Then once this becomes easier |
| overheating and balance concerns. | | | | try using this style of breathing when participating in |
| Fatigue. A common symptom for those with MS is | | | | aerobic exercise. |
| fatigue. You may find that you have more "off" days | | | | Many yoga postures are excellent for improving |
| than "on" days. Also some medications can cause | | | | balance. Here again start with some simple postures |
| fatigue as a side effect. Fatigue can also be related | | | | such a warrior one, warrior two, or tree pose. As |
| to respiratory problems. MS can sometimes affect | | | | your balance improves through the practice of |
| breathing, and when it does, even simple activities | | | | stationary postures, you will find you have better |
| can be tiring. Lastly, sleep problems, problems falling | | | | balance during everyday activities including exercise. |
| asleep, staying asleep, or getting the right kind of | | | | Lastly yoga helps to develop a connection between |
| sleep prevent people from feeling refreshed when | | | | mind and body. This is where yoga is very different |
| they wake up. | | | | from traditional western-based exercise programs. |
| Tips for handling fatigue | | | | Yoga teaches the student to not only become |
| Plan ahead. Get adequate sleep the night before | | | | aware of how the body is feeling in relation to |
| engaging in exercise. Take a 15-minute nap a few | | | | movement, but also encourages the participant to |
| hours preceding any demanding exercise. | | | | honor the body's needs. As one through the practice |
| Schedule physical activity for the time of the day | | | | of yoga becomes more aware of the movements |
| when energy is highest. Alternate more demanding | | | | and intensity of exercise that is best for their |
| exercise with activity requiring less. | | | | individual situation, they become less likely to overdo |
| Always talk with exercise instructors about MS | | | | it. When we learn to exercise at a level that is |
| before starting a new class. This will allow the | | | | appropriate for our individual body, then we avoid |
| instructor to support you if you need to stop and | | | | over fatiguing, muscle soreness, and other symptoms |
| rest. | | | | that often cause us to give our exercise program up. |
| Apply the "2 minute" rule: When feeling too sluggish | | | | So listen to your body, try various classes to see |
| for working out, commit to moderate exercise for | | | | which one feels best, and keep exercising! |
| just 2 minutes. The activity may generate the | | | | |