Exercise Program For Multiple Sclerosis

By: Gurtej (Gary) Singh

Beginner• Monday- Aerobic workout (45 minutes-1 hour)

– Walking in pool. Advanced- light jog in pool– Swimming

• Tuesday- Rest• Wednesday- Aerobic workout- (45 minutes- 1 hour)

– Walking in pool. Advanced- light jog in pool– Kickboxing under water– Swimming

• Thursday- Rest• Friday- Anaerobic workout (in pool)- (3-5 sets, 12-20 reps)

– Bicep curls– Arm circles– Fake jump roping. Advanced- one foot jumps– Punches. Advanced- punches with dumbbells (underwater)

• Saturday- Rest• Sunday- Rest

Advanced• Monday- Anaerobic workout (3-5 sets, 12-20 reps)

– Plank. Advanced- plank with knee drive– Lat pulldown. Advanced- pull ups– Tricep pushdown. Advanced- dips

• Tuesday- Rest• Wednesday- Aerobic workout (1 hour or more)

– Swimming• Thursday- Rest• Friday- Anaerobic workout (3-5 sets, 12-20 reps)

– Squats. Advanced- weighted squats– Push-ups. Advanced- bench press– Bicep curl. Advanced- chin ups– Shoulder press. Advanced- handstand push-up

• Saturday- Rest• Sunday- Rest