9验证方式运动可以帮助管理MS

“Underpinning all improvements in multiple sclerosis is exercise’s effects on the neurological system,” Segal says. In fact, in a 2018 study published in theMultiple Sclerosis Journal, researchers found that when men and women with MS performed twice-weekly resistance-training workouts for 24 weeks, MRI scans showed that overall brain damage from MS had not progressed. Meanwhile, certain parts of the brain had thickened. This suggests that the resistance-training program helped preserve brain tissue, and in some cases, may have even promoted brain regeneration.

Earlier findings suggest this possibility, too: A study in the journal大脑研究还表明，在MS的患者中，较高水平的好氧健身与更健康的大脑相关联。

即使一只手，手臂或腿部不正常（或根本），这也是如此，因为锻炼身体的一侧可以增加力量。一个内科和康复档案研究发现人们在一条腿上获得了MS的力量和功能。这种现象称为跨教育，是由于神经系统而不是未经训练的肢体的物理适应。

Ashley Davis，C.P.T表示，抵抗训练（拥有体重，自由重量或机器）和游泳是在与MS的锻炼者中建立和维持力量的有效方法，是惠顿，IL的康登康复医院的培训师。结果？能够继续做你喜欢的事情。

共济失调或缺乏自愿肌肉协调，在有MS的人中是常见的，并且可以表现为不稳定的行走，减弱的运动和震颤。没有运动，这些症状可以恶化，解释西北医学湖森林医院的神经科医院。

一项研究发表在期刊上神经病学发现，使用MS的人进行日常平衡练习的人，例如单腿练习和脚跟到脚趾走动 - 只在六周内看到了显着的改善。

根据研究发表的研究残疾和康复。

“神经系统疾病可以影响能量和耐力，有氧运动可以帮助打击这些问题，”漂亮博士说，注意到疲劳可以在与MS的那些中禁用，即使在复发或攻击之外。

One study on women with MS published in体育医学与体质杂志found those who performed aquatic exercise for 45 minutes three times per week improved their levels of fatigue, compared to women who stuck with their usual MS management strategies.

Lack of regular physical activity in MS can cause both muscles and bones to weaken, significantly increasing the risk of osteoporosis, Dr. Segal says. Meanwhile, during an MS relapse, the body’s circulating levels of vitamin D can decline, further risking bone loss, according to research in theInternational Journal of General Medicine。Segal博士说，与糖皮质激素如糖皮质激素如糖皮质激素如糖皮质激素（如糖皮质激素）相关的抗炎药相关的炎症也有助于骨质损失和，如果你跌倒，你可以打破骨头。

到improve bone strength戴维斯说，戴维斯说，戴维斯说，健康锻炼，等重量锻炼，如行走，站立力量锻炼，瑜伽可以特别有用。

虽然皮质类固醇通常可以通过增加食欲和可能影响代谢以及身体如何储存和分配脂肪，但是皮质类固醇常常可以帮助减少MS FLARE-UPS的持续时间和严重程度，并促进伴随新陈代谢以及如何储存和分配脂肪，并根据Multiple Sclerosis Trust。

Regular exercise (at least 30 minutes of activity five days per week) can be one tool to help prevent or reverse weight gain, with potential effects on overall metabolic health, Dr. Segal says.

临床抑郁是最常见的一种symptoms of MS，可能是因为涉及神经系统疾病的炎症会影响心理健康国家多发性硬化学会。What’s more, MS symptoms such as pain and spasms, fatigue and weakness, as well as bowel and urinary incontinence can be a strain on quality of life and mood, Dr. Segal says.

He explains that regular exercise may improve mental health not only by reducing the frequency and severity of symptoms, but also at a neurological level.

有氧运动可以帮助管理肠道和膀胱尿失禁，据国家多发性硬化学会。同时，研究American Journal of Physical Medicine and Rehabilitation显示骨盆楼层训练，也称为Kegel练习，可以改善女士女性尿失禁的症状。一个简单的例子：坐在舒适的位置，可视化可以阻止尿流的肌肉。尽可能拧紧这些肌肉，然后保持三到五秒钟。

虽然任何物理治疗师或培训师都可以让你开始加强控制你的肠道和膀胱的肌肉，但骨盆地板的物理治疗师可能特别有用。如果有兴趣，请向您的医生询问推荐。

腿部肌肉痉挛强直状态,or stiffness, in the arms and back are common in men and women with MS. This can be painful, restrict movement, and, over time, contribute to muscle disuse and degeneration. Fortunately, performing flexibility exercises can diminish, according to one 2017BCM神经病学review.

For best results, focus on gently stretching your muscles through a full range of motion daily, Davis says. Stretching an already spastic muscle can result in further contraction and spasm, so if a muscle tenses in response to stretching, give it a few minutes to relax before returning to a gentle stretch.

It’s important to talk to your neurologist and potentially a physical therapist or certified trainer who is experienced working with MS patients before you start any new fitness routine. This will ensure you’re taking on forms of exercise that meet your needs and abilities, Davis says. And whichever type of activity your experts advise, always listen to your body, she adds, noting that an increase internal body temperature can temporarily worsen systems.

“Think of an exercise routine as an experiment in action,” Davis says. “Take it slow, test a little bit at a time, and see how your body reacts. That information will let you know if you can push it more next time or if you need to back off the intensity.”

Showing up with cool water, sweat-wicking clothing, and a willingness to tweak your plans based on how you’re feeling in the moment can go a long way toward keeping you active and healthy.