Multiple Sclerosis Centers of Excellence
Staying Active While Living with Multiple Sclerosis
Staying active is important for your body, your mind, and your mood. It can be tricky when symptoms like pain and fatigue get in the way, but research is clear that physical activity is safe and helpful for people with multiple sclerosis (MS). There are now recommendations for every level of ability, so no matter your limitations, you can keep moving.
How Much Activity To Aim For
Studies suggest people with MS aim for about 150 minutes of activity a week. That can sound like a lot, but broken into 30 minutes a day, five days a week, it feels more doable. This can include exercise, which is planned activity like a workout class, or lifestyle activity, which is the movement in your day such as chores, shopping, or a walk. Both count.
Exercising At Any Ability Level
Helpful types of exercise for MS include aerobic activity, stretching, strength work, breathing exercises, and balance or coordination work. What that looks like depends on your abilities.
If you need little support, try a stationary bike, walking, light weights, or yoga.
If your walking is limited, try arm cycling, standing or walking with a walker, seated dancing, or core exercises.
If you use a wheelchair, try arm cycling, a standing frame, breathing exercises, core work, and upper- and lower-body stretching.
If you need a higher level of support, focus on breathing exercises, gentle range of motion, and staying active through daily tasks.
Getting Past the Barriers
Find a workout buddy. You are more likely to stick with activity when someone is doing it with you.
Do what you enjoy. Exercise you like is exercise you will keep doing.
Give yourself grace. Some days will be harder than others. Resting when your body needs it is okay.
Celebrate small wins. Focusing on what you can do, rather than what you cannot, keeps you going.
When to Talk to Your Provider
Always talk with your health care provider before starting a new workout program. Free exercise videos are widely available, but not all are made for people with MS, so choose ones designed with MS in mind and keep safety first. Your VA team can point you toward safe options for your ability level.
Based on an article by Emily Reilly, Certified Personal Trainer (National MS Society).
