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Exercises

by Editorial Team

🏃‍♀️ MS-Friendly Workouts: A Comprehensive Guide to Exercise with Multiple Sclerosis

💡 Introduction

Exercise might not be the first thing on your mind after a Multiple Sclerosis (MS) diagnosis—but it should be part of your long-term wellness plan. While fatigue, spasticity, or balance issues may make exercise feel intimidating, regular movement offers proven physical and emotional benefits.

In this guide, you’ll discover the best types of MS-friendly workouts, how to adapt routines for your abilities, and how movement can actually reduce symptoms, improve quality of life, and slow down functional decline.

🧠 Why Exercise Matters for MS

MS affects the central nervous system, leading to symptoms like:

  • Muscle weakness
  • Poor coordination
  • Fatigue
  • Spasticity
  • Balance problems

But here’s the good news: exercise can counter many of these effects.

Benefits of Regular Exercise for MS:

  • Improved muscle strength and endurance
  • Better balance and mobility
  • Reduced stiffness and spasticity
  • Increased energy levels
  • Improved bladder and bowel function
  • Enhanced mood and cognitive function

Even gentle movement can help the body relearn motor pathways, improve flexibility, and prevent secondary deconditioning.

🧘 1. Stretching and Flexibility Exercises

Stretching helps reduce muscle stiffness and spasms, which are common in MS.

Types of Stretching:

  • Static Stretching: Holding a stretch for 15–30 seconds
  • Dynamic Stretching: Gentle, controlled movements
  • Passive Stretching: Using a strap or partner for support

MS-Friendly Stretch Examples:

  • Hamstring stretch (sitting or lying down)
  • Shoulder rolls and arm circles
  • Neck side bends and turns
  • Calf and quadriceps stretches

Tip: Stretch daily, especially after other activities. Use a yoga strap or towel if flexibility is limited.

🏋️‍♂️ 2. Strength Training for Stability

Building muscle strength improves joint stability, posture, and daily function.

Recommended Strength Exercises:

  • Seated or standing leg lifts
  • Wall push-ups
  • Resistance band rows
  • Chair squats or sit-to-stands
  • Light dumbbell arm curls and presses

Start with 2–3 days per week, focusing on low resistance and high repetitions (10–15 reps). Rest as needed.

Adaptive Tip: Use resistance bands, water bottles, or body weight. A physical therapist can tailor a plan for you.

🚶 3. Cardiovascular (Aerobic) Activities

Cardio improves heart health, stamina, and mood, while helping manage weight.

Great Cardio for MS:

  • Walking (with or without aids)
  • Stationary cycling
  • Water aerobics
  • Low-impact dancing
  • Elliptical (for those with better mobility)

Aim for 10–30 minutes, 3–5 times a week. Break workouts into smaller chunks if fatigue is a concern.

Tip: Always warm up and cool down to prevent dizziness or overheating.

🌊 4. Aquatic Therapy and Swimming

Water supports body weight, making it easier to move and exercise with less strain.

Benefits of Water-Based Exercise:

  • Reduced pressure on joints and muscles
  • Natural resistance helps build strength
  • Water cools the body—ideal for heat-sensitive individuals
  • Improves balance and range of motion

Try:

  • Water walking
  • Aqua yoga or Tai Chi
  • Lap swimming or pool aerobics

Classes designed for chronic illness or disability are often available at local pools or community centers.

🧘‍♀️ 5. Yoga and Mind-Body Movement

Yoga can improve balance, flexibility, breathing, and relaxation. It’s particularly helpful for stress management and spasticity.

MS-Appropriate Yoga Styles:

  • Hatha Yoga
  • Gentle or Chair Yoga
  • Restorative Yoga
  • Yoga Nidra (for relaxation)

Poses to Try:

  • Cat-Cow for spine flexibility
  • Warrior I or II (with support)
  • Seated twists and forward bends

Many instructors now offer online or MS-specific yoga classes, making it easier to participate from home.

🥋 6. Tai Chi and Balance Training

Tai Chi is a slow, flowing movement practice rooted in martial arts. It’s especially helpful for those with balance and coordination issues.

Tai Chi Benefits for MS:

  • Enhances body awareness
  • Reduces fall risk
  • Improves concentration and focus
  • Strengthens the legs and core

Start with short sessions (10–20 minutes) and consider group classes tailored to seniors or neurological conditions.

🪑 7. Seated or Bed-Based Exercise

When standing is difficult, you can still move effectively while seated or lying down.

Chair Exercises:

  • Arm circles or shoulder rolls
  • Seated marches
  • Upper-body resistance training
  • Ankle pumps and leg extensions

Bed Exercises:

  • Bridging (for glutes and core)
  • Side leg lifts
  • Stretching the back and hips

These exercises help preserve mobility, stimulate circulation, and maintain independence.

🧊 8. Managing Heat Sensitivity While Exercising

Heat sensitivity is common in MS and can temporarily worsen symptoms.

Cool-Down Strategies:

  • Exercise in air-conditioned or shaded areas
  • Use a cooling vest or towel
  • Stay hydrated throughout the workout
  • Choose morning or evening hours
  • Try aquatic workouts to regulate temperature

Know your limits, and stop if symptoms flare.

⏳ 9. Adapting Exercise to Your MS Type and Symptoms

Not all workouts fit everyone with MS. Your plan should be customized to your symptoms and energy level.

Considerations:

  • Relapsing-Remitting MS (RRMS): Modify workouts during relapses; increase during remissions
  • Primary/Secondary Progressive MS (PPMS/SPMS): Focus on low-impact, consistent routines
  • Use mobility aids or adaptive equipment
  • Ask a PT or neuro-specialist for a personalized plan

Start slow, go steady, and measure success by how you feel—not by distance or speed.

🧘 10. Mental and Emotional Health Benefits

Exercise does more than just strengthen the body—it boosts brain function and mental health.

Psychological Benefits:

  • Reduces depression and anxiety
  • Enhances self-esteem and confidence
  • Improves sleep quality
  • Provides a sense of control and accomplishment

Group classes or virtual sessions offer social connection, which is also important for MS mental wellness.

🧾 Safety Guidelines Before Starting

✅ Do:

  • Get medical clearance
  • Start low and go slow
  • Listen to your body
  • Rest as needed

❌ Avoid:

  • Overheating
  • High-impact movements (unless cleared)
  • Comparing yourself to others

🧭 How to Stay Motivated

  • Track your progress in a journal or app
  • Set realistic and flexible goals
  • Celebrate small wins (e.g., completing a 10-minute session)
  • Find a workout buddy or support group
  • Rotate activities to prevent boredom

The key is consistency, not intensity. Even small daily sessions can bring lasting benefits.

💬 Questions to Ask Your Care Team

  • What types of exercise are best for my symptoms?
  • Are there local or online adaptive fitness programs?
  • How should I modify my workout during a flare?
  • Can I get a referral for physical or occupational therapy?
  • Should I work with a trainer familiar with MS?

🌟 Final Thoughts

Exercise is a powerful tool for living well with MS. It strengthens the body, sharpens the mind, and supports emotional resilience. While MS may present unique physical challenges, it should not stop you from moving, thriving, and reclaiming your strength.

The best exercise for MS is one that you can safely and consistently enjoy. Whether it’s walking, swimming, yoga, or simple chair stretches, every movement counts.