When somebody has MS, you might think that you need a certain type of exercise to benefit your health, but any exercise that works your strength, balance, flexibility and endurance are fantastic ways to reduce your symptoms. The key is a gradual progression in exercise to slowly build up your tolerance, without causing increased bouts of fatigue. See the fatigue and exercise section for advice on how to reduce your risk of fatigue impacting your ability to exercise.
See below for advice on types of exercise that may benefit you.
Exercise videos and advice
According to the latest research, exercising with MS can have a range of positive benefits including improving your walking, balance, posture, fatigue, sleep, mood and quality of life. You don't need to be young and fit to take part in exercise, anyone can improve their symptoms by increasing their activity.
Types of exercise
Strength and conditioning
Exercise that works your strength and conditioning can improve your strength, balance and stability. This type of exercise can come in a range of formats. You can use weights, exercise bands, resistance machines or even simply your own bodyweight. Anything that gets you pushing or pulling your muscles against resistance will help you to build strength.
Balance exercises
Performing balance exercises can improve your walking and reduce your risk of falls. The aim of this type of exercise is to get you to challenge your stability, forcing you to fight to keep your balance. This can help to build stability and confidence in your legs and core muscles. If you have balance issues, always perform balance exercises beside a supportive surface such as your kitchen units, in case of a loss of balance, and having a chair behind can give you additional security. Some examples of basic balance exercises are:
1) Stand with your feet shoulder width apart with a supportive surface in front. Try to stand perfectly still for as long as you can. If that feels easy, try stepping your feet together, or standing with your eyes closed, or even both!
2) Stand on one leg with a supportive surface in front. Try to keep your balance as long as possible. If you are unable to stay on one leg more than a few seconds, try holding on to support to begin with, then gradually try to reduce how much your hands are helping, moving to fingertips, then to one hand, then to no hands.
3) Perform high marches on the spot, lifting your knees as high as you can while performing at a brisk pace. This can either be performed for a set number of repetitions (such as 20-30) or a set time (how many can you manage in 30 seconds? Can you beat that number next time?)
4) For more of a challenge, Stand with your the heel of one foot in front of the toes of the other, as if standing on a tightrope. Try to maintain that position as long as possible, using support to begin with if this is too difficult. Gradually reduce your hand support as able. Repeat on both sides. If you are unable to stay in this position even with hand support, try simply stepping one foot forward as if you are walking and try to stay in that position, and as it gets easier, see if you can gradually bring your feet closer together until you are on that tightrope.
Try performing these exercises for 3 sets of 30 seconds with each leg.
1) Stand with your feet shoulder width apart with a supportive surface in front. Try to stand perfectly still for as long as you can. If that feels easy, try stepping your feet together, or standing with your eyes closed, or even both!
2) Stand on one leg with a supportive surface in front. Try to keep your balance as long as possible. If you are unable to stay on one leg more than a few seconds, try holding on to support to begin with, then gradually try to reduce how much your hands are helping, moving to fingertips, then to one hand, then to no hands.
3) Perform high marches on the spot, lifting your knees as high as you can while performing at a brisk pace. This can either be performed for a set number of repetitions (such as 20-30) or a set time (how many can you manage in 30 seconds? Can you beat that number next time?)
4) For more of a challenge, Stand with your the heel of one foot in front of the toes of the other, as if standing on a tightrope. Try to maintain that position as long as possible, using support to begin with if this is too difficult. Gradually reduce your hand support as able. Repeat on both sides. If you are unable to stay in this position even with hand support, try simply stepping one foot forward as if you are walking and try to stay in that position, and as it gets easier, see if you can gradually bring your feet closer together until you are on that tightrope.
Try performing these exercises for 3 sets of 30 seconds with each leg.
Yoga/Pilates
Yoga and Pilates exercises have great benefits in working balance, core and leg strength, arm strength, and flexibility. These workouts are generally slower paced so can be more beneficial if faster paced exercise is too fatiguing. Depending on your level of ability, you may manage general yoga workouts okay, or you may need more MS specific workouts, that can also be performed in sitting if unable to stand.
Cardiovascular exercise
Cardiovascular exercise is any type of exercise that gets you breathing heavier and your heart pumping faster. This type of exercise is shown to improve fitness, fatigue, mood and can benefit your balance. The level of cardiovascular exercise will depend on your level of fitness. It may be a walk outdoors or going out for a run. Even if you can only manage a small amount, its a starting point. The key is to look to gradually progress the intensity, duration or distance you are doing to progress your fitness.
An example of building up cardiovascular fitness could be used in walking or running. Try briskly walking or running for half a kilometre, then walk for the second half. This may be your starting point, or maybe you could continue this for 2.5km or 5km. Then you can look to increase the time you are briskly walking or running for, such as running for 1km, walking for half a kilometre. Continue building it up gradually until you can briskly walk or run your chosen distance in full.
An example of building up cardiovascular fitness could be used in walking or running. Try briskly walking or running for half a kilometre, then walk for the second half. This may be your starting point, or maybe you could continue this for 2.5km or 5km. Then you can look to increase the time you are briskly walking or running for, such as running for 1km, walking for half a kilometre. Continue building it up gradually until you can briskly walk or run your chosen distance in full.
You can exercise in any location
You can tailor your exercise to your abilities, or even your personality. If you are a very sociable person, perhaps an exercise group, walking group or gym environment may be for you. If you prefer to exercise alone, there are a range of exercises or workouts that you can do in your home or outdoors. Try a follow along exercise video to build your confidence to exercise independently.
Reducing sedentary behaviour
Even if strict exercise regimes is not your interest, try to find an activity that gets you moving more and out of sedentary positions. Try a bit of gardening, or do some housework. Sometimes just getting your body moving more than normal can have its benefits.