Physical exercises are an excellent way to control the symptoms of restless legs syndrome. We are not saying you dive into strenuous physical activities, but balancing your routine by exercising for 30-60 minutes a day can do the trick. Gentle activities like yoga and cycling, combined with stretching, can be quite effective when it comes to RLS. But before you grab your water bottle for cycling, let us brief you on restless legs syndrome and physical exercise in this blog.
Key Considerations to Exercise with RLS
Before we carry on, there are some things that you should be mindful of before taking on any physical activity to deal with RLS symptoms:
- Exercise at least three times per week
- Don’t go for high-impact exercises that are intense, like kickboxing or strenuous yoga
- Focus on gentle, moderate activities like light stretches, water aerobics, etc.
- For severe RLS, avoid working out on machines that put stress on your legs. Instead, targeting your arms, shoulders, and abdominal muscles might work best.
- For mild or moderate RLS, using one leg machine in a workout session is suggested.
- Get leg massages, like a Swedish massage, twice every week for increased blood flow
- Try different exercises until you land the one that works best for you.
- Don’t exercise at least three to four hours before bed, as it can trigger the symptoms.
Types of Physical Exercise for Restless Legs Syndrome
Now that you know a few facts about exercising with RLS, it is time to list the physical activities that will help relieve the symptoms. For restless legs syndrome, physical exercise can be really effective. These gentle, helpful physical activities include:
1. Yoga & Pilates
Yoga and Pilates with low impact and intensity can help reduce the symptoms of RLS. Keep in mind, though, that DDP, hot yoga or any other extreme kind of yoga is not recommended. Therefore, try gentle yoga poses that don’t overstress your body. Even better would be to work with an instructor.
2. Cycling
Cycling at a moderate pace can help as well. Opt for cycling 10 miles per hour or a bit slower to make the most of this physical exercise for restless legs syndrome.
3. Swimming or Water Aerobics
Swimming is a great activity that allows your muscles to relax. Also, doing water aerobics in a warm water pool can remarkably build strength and improve mobility.
4. Stretches
Mixing other physical activities with stretches is a fantastic way to calm RLS symptoms. Even just stretching can show positive outcomes. Hence, try doing light stretches like calf, front thigh, and hip flexor stretch. Additionally, you can try the following physical exercises for restless legs syndrome:
- Stand on your tiptoes or go for a deep knee bent until you feel like letting go.
- Firmly massage your calves for deep muscle stimulation while sitting on your bed’s edge.
- Stretch your legs, extending them to their full length, and point your toes
- Talk a short walk around the house with long steps and bend your legs to stretch them.
What is The Takeaway?
If you have restless legs syndrome, physical exercise can help relieve the symptoms. Leg stretches, yoga, and physical activities like cycling can be a big help too. However, only go for low-impact exercises that don’t overstress your body. Otherwise, you might trigger the symptoms or worse. You can achieve remarkable results by getting help from a physical trainer or going to a doctor like our specialist at Sleep & Headache Solutions. Give us a ring at 832-688-8886 for your sleep or headache issues.