Multiple Sclerosis Centers of Excellence
Six Exercise Tips for Multiple Sclerosis
Staying active is one of the best ways to feel your best with multiple sclerosis (MS). Exercise can boost energy, improve balance, ease spasticity, lift your mood, and may even help protect the brain. Check with your doctor before starting any exercise program.
1. Stretch Daily
Stretching and range-of-motion exercises help keep muscles from tightening and can ease spasticity. Aim for at least 10 to 15 minutes of stretching a day, ideally in a few short sessions.
2. Experiment
MS affects everyone differently, so try different activities to see what works for you. Swimming and walking are popular, and so are biking (a three-wheeled trike helps if balance is an issue), yoga, tai chi, and Pilates. Work out to videos at home, join a class, or try an adaptive ski program.
3. Stay Cool
Heat can make MS symptoms worse. Exercise in the morning or in air conditioning, keep icy drinks close, and use gear like cooling vests and cold packs. Swimming is a great way to stay active and cool at the same time.
4. Cardio is Key
Aerobic exercise that raises your heart rate improves fatigue and quality of life, and research suggests it may help protect the brain. If you use a wheelchair, seated aerobic workouts count too.
5. Train in Bursts
Fatigue and weakness can come on fast. Space hard exercise with frequent breaks. Short bursts - pushing for 10 to 30 seconds, then resting a few minutes - can be very effective, and several mini workouts add up to the same benefit as one long one.
6. MS Doesn't Get the Final Say
Staying hopeful matters for your mental health. Keeping your body and mind as strong as you can helps you live your fullest life with MS. You can do this.
When to Talk to Your Provider
Talk with your health care provider before beginning a new exercise routine, especially if you have balance problems or other symptoms that affect safety. Your VA team can help you find activities that match your abilities and goals.
