Exercise isn’t just essential for overall well-being — it can also be a way to manage the symptoms of multiple sclerosis (MS). According to the National Multiple Sclerosis Society (NMSS), studies have shown that aerobic exercise in particular can help people who have MS improve cardiovascular fitness, strength, bladder and bowel function, fatigue, mood, cognitive function, bone density, and flexibility.
The NMSS recommends that people living with MS get at least 150 minutes of exercise or lifestyle physical activity every week. That can be spread out across the week in a variety of ways, such as 30 minutes a day, five days a week.
If 30 minutes of continuous exercise is too much for you, shorter increments are just as beneficial, says Emily Reilly, an American College of Sports Medicine–certified personal trainer in Belleville, Illinois, and a chronic disease fitness specialist who lives with MS herself. And “exercise” doesn’t have to mean planned movement like a fitness class or run. “Errands like grocery shopping or getting chores done around the house also count toward this time,” says Reilly.
The NMSS recommends that people living with MS get evaluated by a physical or occupational therapist or an exercise or sports scientist experienced in MS to establish an individualized exercise and lifestyle physical activity plan.
According to Reilly, people with MS should incorporate five types of exercise into their routine:
- Cardio or aerobic (biking, walking, dancing, water aerobics, running, stair stepping)
- Strength (upper and lower body using weights, body weight, or other forms of resistance)
- Neuromotor (hand-eye coordination, balance, agility)
- Core
- Flexibility (yoga, stretching)
The following are examples of exercises for varying levels of ability that will improve balance, strength, and fitness for people living with MS.
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