My Pool, My Passion: My Aquatic Exercise Program for Multiple Sclerosis

Water has always been my passion. From my years as a lifeguard, between ages 16 and 25, to installing a pool in my backyard before having kids, swimming has been my sanctuary. At 50, instead of celebrating in Paris, I invested in an above-ground saltwater pool with a heater—and I don’t regret it for a second! This pool, set at the temperature that suits me best, has become my haven, especially since my multiple sclerosis (MS) diagnosis. At 57, after losing 30 pounds on a carnivore diet, I’m focused on toning my muscles and staying strong. Standing at 1m55, the water in my 54-inch (1.37 m) above-ground pool comes about to my waist, and with a pool noodle or the edge for support, I’m comfortable.

The exercises from Trevor Wicken at MS Gym have greatly inspired me to manage my symptoms. Drawing on these ideas, I’ve created my own aquatic exercise program to help people like me with MS strengthen and tone their muscles while supporting overall well-being. Here’s my personal program, designed to harness the benefits of water.

Why Aquatic Exercises for MS?

Multiple sclerosis can affect mobility, balance, and cognitive functions, but well-designed exercises can improve quality of life. Aquatic exercises are perfect for MS: buoyancy reduces joint impact, water resistance tones and strengthens muscles, and a temperature tailored to you ensures comfort. Studies show that aquatic exercise improves quality of life, reduces fatigue, and enhances muscle tone in people with MS PMC. Inspired by MS Gym’s approach, which combines functional movements and cognitive challenges, I’ve crafted this personal program to tone muscles, boost strength, and support well-being in my above-ground pool.

My Program: 30 Minutes to Tone and Strengthen

This personal 30-minute program is designed to be done in your pool, at the temperature that suits you best. In my 54-inch (1.37 m) above-ground pool, the water comes about to my waist, but a pool noodle or the edge can help with stability. It includes exercises for balance, coordination, muscle toning, strength, and cognitive function, while remaining gentle on the body. Take breaks if you feel fatigued, and ensure someone is nearby for safety.

Phase	Duration	Exercises	Objective
Warm-Up	5 min	Gentle walking in the water (feet touching the bottom). Slow arm circles, holding a noodle if needed. Forward and backward leg swings, supported by the edge if desired.	Warm up muscles, get accustomed to water resistance.
Balance and Coordination	10 min	Single-leg stand with arm push: 30 sec per leg, 3 times, holding the edge or a noodle if needed, while pushing water forward with hands to engage arms and core. Heel-to-Toe Walk: Walk slowly along the edge, placing the heel of one foot just in front of the toes of the other, like on a straight line, squeezing glutes with each step to tone them (10-15 steps, 2-3 times). High-knee march with twist: Lift knees, twist torso side-to-side to engage core, arms swinging in opposition. Side steps with squat: Move laterally, holding the edge or a noodle if needed, pause for a slight squat (knees bent) to tone thighs and glutes.	Improve stability, coordination, and tone legs, core, and glutes.
Toning and Strength	10 min	High-knee walk with resistance: Exaggerate knee lifts to tone quads and glutes. Flutter kicks: Hold the edge or a noodle, kick legs rapidly to tone thighs and core. Bicep curls: Push water with palms or use aquatic dumbbells to tone arms. Back extensions: Face the edge, hold it (or a noodle), and lift chest upward, squeezing back muscles to tone upper back and shoulders.	Tone and strengthen legs, core, arms, and back using water resistance.
Cognitive Challenge	5 min	Count backward from 100 by 7 while walking. Recite the alphabet while making arm circles, holding a noodle if needed. Name animals (one per step) while marching in place.	Stimulate cognitive functions while maintaining movement.
Cool-Down	5 min	Slow walking in the water. Stretches: raise arms, do side bends, stretch hamstrings holding the edge.	Release tension, slow heart rate.

Tips for Safe Practice

• Comfort: Adjust the water temperature to what feels best for you. Take frequent breaks and stay hydrated.

• Progression: Start slowly (e.g., 15 minutes) and build up gradually. For example, increase single-leg stands from 30 seconds to 1 minute or add reps to bicep curls.

• Equipment: A pool noodle or float can aid stability. Aquatic dumbbells can enhance toning.

• Supervision: If you feel unsteady, ensure someone is nearby.

What About Other Autoimmune Diseases?

While this program is designed for MS, it may benefit other autoimmune diseases, especially those affecting the nervous system, like myasthenia gravis. For conditions like rheumatoid arthritis or lupus, aquatic exercises can reduce pain, improve muscle tone, and lower stress Healthline. A personalized approach with a professional is essential.

Why It Works

My program draws inspiration from MS Gym’s focus on repetitive, functional movements to support overall well-being. A study shows aquatic exercise boosts brain-derived neurotrophic factor (BDNF), a key player in neuroplasticity PMC. By combining toning exercises—like flutter kicks and back extensions—with cognitive challenges, like counting backward while walking, this program supports mobility, muscle tone, and mental clarity. Plus, my carnivore diet’s high protein supports muscle repair, making these exercises even more effective for toning after losing 30 pounds.

A Final Word

My pool is more than a luxury—it’s a tool to stay active and challenge MS limitations. This personal program, inspired by my love for water and MS Gym’s concepts, is an invitation to move, reconnect with your body, and explore neuroplasticity’s potential.

Try it, adapt it to your needs. Let’s dive into a more active, hopeful life together! What about you? Tell me in the comments what is helping you thrive!

Helpful Resources

• The MS Gym – Explore the programs that inspired me.

• Above MS – Tips for Aquatic Exercise – Tips for aquatic exercises.

• Healthline – Water Therapy for Multiple Sclerosis – Benefits of aquatic therapy.

• PMC – Aquatic Training in MS – Study on the impact of aquatic exercises.

• PMC – Effect of Aquatic Exercise on MS – Study on quality of life.