Exercising with Multiple Sclerosis

Exercise can help to treat multiple sclerosis – but not in terms of providing a cure, or as a replacement for disease modifying therapies (DMTs). It’s important to be realistic about how effective exercise can be. But, regular exercise can aid with symptom management in a number of positive ways:

• Improving general mobility and health
• Reducing balance and walking problems
• Improving posture
• Helping to manage MS fatigue
• Building up muscle strength and endurance
• Boost your overall mood

• Improve quality of life

Exercise also comes with a range of secondary benefits to your overall health. It has a positive effect on the cardiovascular system - lowering blood pressure, improving heart rate - plus it helps reduce the risk of diabetes and osteoporosis while maintaining an optimum weight, all of which helps with the management of MS.

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Now, many of the benefits we’ve just listed apply to anyone who exercises regularly and not just MSers. Staying active and improving your health is recommended for everyone, full stop. For someone living with MS, the thought of exercising – especially if you haven’t typically led an active lifestyle before diagnosis anyway – might seem off-putting. Don’t worry. As we’ll explain next, some really easy exercises can make a difference; even for complete beginners.

“MS is the cause of my walking balance issues but it’s surprising how much better one can get by just doing physio and re-training the part of the brain that deals with walking.” @highflyingbird

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First up, before we run through some of the best exercises for MS, we just need to get something off our chest. If you’re already physically active – if you’re a runner, a keen cyclist, a committed gym goer, whatever – you shouldn’t suddenly stop doing the activities you love because you’ve been diagnosed with multiple sclerosis. 

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If you can, keep doing them, for as long as you continue to enjoy doing them, and for as long as you’re physically able to. Which could be for years, and years. Living with MS doesn’t have to mean an end to everything normal – and that applies to exercise, hobbies, socialising and everything else. 

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There may come a time when exercise becomes more challenging and you’ll need to think about what you do, when and for how long, but until then, go for it!

If you’re not a regular exerciser, or want some guidance on MS exercise sessions, varying activities can be most beneficial. We can categories exercises for MS into three groups:

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While here at Shift.ms we enthusiastically encourage exercise if you’re living with multiple sclerosis, there’s also a note of caution. You should always prioritise your health and wellbeing at all times, so listen to what your body is telling you. Tips include:

Don’t push yourself too hard
Set realistic goals

Dress in appropriate clothing for the exercise
Stay hydrated - so plenty of water

When you exercise, your body temperature can rise, and with MS, this can – for some people – lead to a flare up of symptoms. So, it’s important to be aware of overheating and be prepared for it happening. 

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As well as taking on lots of fluids, take regular breaks to allow your body to regulate its temperature. It’s also a good idea to keep a towel close to hand, or in your kit bag, to help cool down (you can always have a flannel, to douse with water, too).

“Staying hydrated is important and when I slack on the water my symptoms flare.” @Deee

If you’re unsure or at all nervous about exercising after a diagnosis of multiple sclerosis, you should always get advice from your MS specialist. They can suggest a personalised exercise plan for you – or refer you to a physio, who will do that – to make sure you’re achieving that perfect balance between activities that will benefit you, without worsening symptoms.

“Advice from a neuro-physio specialising in MS would be good. The exercises that I was given by mine have been so valuable, a year on. She also suggested that I join a gym and gave me strict instructions about what pieces of equipment to use and what to avoid.” @HoneyB