Simple exercises for MS
Symptoms of multiple sclerosis can make it hard to exercise. So we've worked with personal trainer Dom to create a range of exercises for people with MS. These workouts are designed for different levels of mobility.
To get started, decide which of the descriptions sounds most like you and follow the links to watch our workout playlists. Your journey to moving more with MS is just around the corner.
You can also visit our online shop to order our 'MS and exercise' DVD, which includes all these workouts.
How can exercise help with MS symptoms?
Research tells us exercise can help you manage multiple sclerosis symptoms, including fatigue, and problems with balance and walking. Exercising can also:
- improve your mood
- improve your overall health when your MS is mild
- help you to stay as mobile and active as possible when your MS is more severe
- decrease the risk of heart disease.
Read more about exercise and MS
What types of exercise are good for MS symptoms?
Whatever exercise or activity you choose, don’t do more than feels right for you. The exercises below help your body keep active in different ways.
Resistance or strengthening exercises
- Try lifting and moving small weights or using your body’s own weight to strengthen muscles and bones.
- If you have tremor or spasms, pulling against an elastic exercise band might be easier than using weights.
- If you’re at home and don’t have any gym equipment, try lifting everyday objects such as a bottle filled with water or sand.
Aerobic exercises
- Cycling, running or rowing make you use different groups of muscles and work your heart and lungs.
- Exercises that work just the arms or just the legs can also be helpful. This is sometimes known as ‘cardiovascular’ exercise.
- The key to aerobic exercise is to stick to a moderate level of activity for a reasonable length of time (at least 20 minutes, if possible).
- Exercising at any level is better than none.
Stretching
- This helps keep muscles supple and relaxed.
- Try reaching up to high shelving at home or try to bend forward and touch your toes.
I use a wheelchair
Watch Dom's tailored playlist to start strengthening your arms and shoulders to reduce stiffness. Take things at your own pace and take a break if you need to. There are audio described versions of these videos.
I have trouble walking
This series of videos covers both seated and standing exercises to help your balance and stability. We've thrown in some mat work to boost your core too. There are audio described versions of these videos.
My symptoms don't affect my mobility
If your MS doesn't affect your walking then this is the playlist for you. These videos cover cardio and core, as well as lower and upper body exercises. There are audio described versions of these videos.
