Canadian Physical Activity Guidelines
FOR ADULTS WITH MULTIPLE SCLEROSIS
Guidelines
To achieve important fitness benefits, adults aged 18-64 years with multiple
sclerosis who have mild to moderate disability need at least:
• 30 minutes of moderate intensity aerobic activity, 2 times per week,
CanadianAND
Physical Activity Guidelines
• Strength training exercises
for major muscle groups, 2 times per week.
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these guidelines may also reduce fatigue, improve mobility and
enhance elements of health-related quality of life.
Preamble
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Who are the Guidelines for?
• These guidelines are appropriate for adults (aged 18-64 years) with minimal
to moderate disability resulting from either relapsing remitting or
progressive forms of multiple sclerosis
Getting Started
• You may wish to speak to a health professional to find out what types and
amounts of physical activity are appropriate for you.
• A health professional might include a doctor, a physiotherapist, or a qualified
exercise professional.
•
Guidelines
• If you are are physically inactive , activities performed at a lower intensity,
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Now is the time. Walk, run, or
wheel, and embrace life.
n Society for Exercise Physiology, 2012. All rights reserved.
www.csep.ca/guidelines
Canadian Physical Activity Guidelines
FOR ADULTS WITH MULTIPLE SCLEROSIS
HERE IS WHAT IS RECOMMENDED
Aerobic Activity
Strength Training Activity
How often?
Two times per week
Two times per week
• Aerobic and strength training activities can be done on the same day
• Rest your muscles for at least one day between strength training sessions
How much?
Gradually increase your activity
so that you are doing at least 30
minutes of aerobic activity during
each workout session.
Repetitions are the number of times you lift
and lower a weight.
Try to do 10-15 repetitions of each exercise.
This counts as 1 set.
Gradually work up to doing 2 sets of 10-15
repetitions of each exercise.
How hard?
These activities should be
performed at a moderate intensity.
Moderate-intensity physical
activity is usually a 5 or 6 on a scale
of 10, and causes your heart rate to
go up.
As a general rule if you’re doing
moderate-intensity activity you can
talk, but not sing a song, during
the activity.
Pick a resistance (free weights, cable pulleys,
bands, etc.) heavy enough that you can
barely, but safely, finish 10-15 repetitions of
the last set.
Be sure to rest for 1-2 minutes between each
set and exercise.
How to?
Some options for activity include:
Aerobic activities
• Upper Body Exercises:
arm cycling
• Lower Body Exercises:
walking, leg cycling
• Combined Upper and Lower
body exercises: elliptical trainer
Strength training activities for the upper and
lower body
• Weight machines
• Free weights
• Cable pulleys
Other types of exercise that may bring benefits
• Elastic resistance bands
• Aquatic exercise
•Calisthenics