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
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24
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Strength training exercises for major muscle groups, 2 times per week.
2 0 1 2 S C I E N T I F I C S TAT E M E N T S

Meeting
FOR 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?

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These guidelines are appropriate for adults (aged 18-64 years) with minimal
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to moderate disability resulting from either relapsing remitting or
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progressive forms of multiple sclerosis
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quuntur?
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Getting Started
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You may wish to speak to a health professional to find out what types and
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amounts of physical activity are appropriate for you.
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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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frequency, and
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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 youre 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 Strength training activities for the upper and
Upper Body Exercises: lower body
arm cycling Weight machines
Lower Body Exercises: Free weights
walking, leg cycling Cable pulleys
Combined Upper and Lower
body exercises: elliptical trainer
Other types of exercise that may bring benefits
Elastic resistance bands
Aquatic exercise
Calisthenics