Living with MS? Exercise Can Be a Game-Changer
Living with Multiple Sclerosis (MS) can bring challenges, but there’s good news—clinical exercise is one of the most effective tools to help manage symptoms and improve quality of life. Research shows that a personalised exercise plan can strengthen the mind and body while relieving common symptoms like fatigue, poor balance, and muscle stiffness.
Whether you’re an MS patient, an Exercise Physiologist, or a healthcare provider, this guide explores how tailored exercise can empower people to take control of their condition.
How to Approach Exercise with MS
MS affects everyone differently—what works for one person may not work for another. This is why a personalised and flexible plan is key. Need some inspiration? These practical tips can help kickstart a safe and effective MS exercise routine tailored to individual needs.
1. Go Easy and Build Gradually
Starting slow is essential. Overdoing it can end in frustration, fatigue, or even strain. Begin with short, manageable sessions and gradually increase as your body adjusts. Small steps lead to sustainable progress.
2. Prioritise Strength Training
Strength training is powerful for MS management. Stronger muscles improve mobility, reduce stiffness, and support better function overall. Focus on targeting major muscle groups about two to three times weekly. Start at 5-6 repetitions per set, working up to 10-12 as strength improves.
3. Don’t Skip Aerobic Exercise
Aerobic workouts like walking, swimming, or cycling help keep your heart healthy and boost endurance. Seated cycling or chair-based exercises can deliver the same benefits for those managing limited mobility. Start with low-impact activities and adjust intensity based on symptoms and energy levels.
4. Balance and Flexibility Matter
Improving balance and flexibility can make daily activities safer and easier. Simple exercises, such as balancing on one leg or dynamic stretches, are great for reducing stiffness and muscle spasms while preventing falls. Tools like yoga or Pilates are also excellent for flexibility.
5. Adapt to Your Symptoms
Tailoring your exercise routine to MS-specific symptoms is crucial. For instance, if fatigue is an issue, go for short bursts of activity. If muscle stiffness is a challenge, prioritise stretching and flexibility-focused routines.
Tips for Exercising Safely and Effectively
Even the best exercise plan needs proper execution for maximum benefits. Here are some minor but effective adjustments to keep in mind:
- Listen to Your Body: Exercise should energise, not exhaust. Stop if you feel discomfort or pain, and know when to rest.
- Keep Cool and Hydrated: MS can increase sensitivity to heat, so exercise in cool conditions and stay hydrated throughout.
- Be Consistent: Short, consistent sessions (e.g., 20 minutes daily) are often more effective than occasional long workouts. Aim for at least 150 minutes per week.
- Seek Professional Guidance: Consulting with an Accredited Exercise Physiologist (AEP) ensures the plan is safe, targeted, and evolving alongside patient needs.
A Sample Weekly Exercise Plan for MS
Want an example of a great routine? Below is a sample workout schedule designed for a 55-year-old woman with MS who is experiencing fatigue, balance challenges, and muscle stiffness.
Monday: Three 10-minute daily walks spread, balance exercises, and static stretches.
Tuesday: Dynamic stretching, strength exercises, and balance-focused routines.
Wednesday: Two 15-minute walks and static stretches.
Thursday: Pelvic floor training, balance drills, and static stretches.
Friday: Dynamic stretches followed by strength and balance exercises.
Saturday: Repeat Monday’s routine.
Sunday: Focus on pelvic floor exercises, balance work, and gentle stretches.
This framework provides a versatile starting point but should always be adjusted for individual symptoms, maintain mobility and independence, and enhance overall well-being. Start building a personalised plan today—and experience the empowering benefits of clinical exercise for yourself!