Moving more can help you stay independent.
With any progressive condition like Multiple Sclerosis, it can feel challenging trying to get fitter. However, the benefits of doing so are substantial and will really help you live well with your Multiple Sclerosis.
Energetic movement doesn’t have to be strenuous, it simply means moving your body enough to feel slightly warmer and breathe a bit more heavily.
If you are worried about falling, it is perfectly OK to do more energetic exercise sitting or supported while you stand.
Strength movement helps build and maintain the muscles that support your body, keeping you steady, active, and independent. Over time, this can make daily activities like shopping, housework, or gardening feel easier and less tiring.
You don’t need to lift heavy weights or go to the gym to feel the benefits. Simple exercises, even while sitting in a chair, can make a real difference. Building strength can also help reduce pain by better supporting your joints.
Balance movements help you stay steady on your feet and reduce the chance of tripping or falling. If you have fallen, these exercises are absolutely critical to protect you from falling.
These simple activities help your body stay stable and confident during everyday tasks. They also support mindfulness, helping you feel more present and improving overall wellbeing.
Disease Modifying Therapies (DMTs) used to treat MS work by altering the behaviour of the immune system. This can sometimes make it more difficult to fight off infections. Nevertheless, you can typically continue to remain active as long as you take precautions to limit the risks. Physical activity itself may improve immunity.
Treatment with a haematopoietic stem cell transplantation (HSCT) involves chemotherapy in which case specialist advise should be sought from your specialist team.
Speak to your medical team about when you are most likely to catch infections and how to reduce exposure during these periods.
Maintain good hygiene such as regular hand washing, particularly in public places.
Take opportunities to be active at home if you have an increased risk of infection – this could be dancing, walking, gardening or housework.
Multiple sclerosis can make it more difficult for the body to control its own temperature (dysautonomia). This can affect physical performance and result in temporary fatigue and discomfort.However this is more common in those who’ve had MS for a long time. A range of cooling strategies have been shown to be effective at promoting comfort, reducing fatigue and facilitating physical activity.
Where possible, try to get active at the coolest times of day to avoid overheating. Alternatively, you might find it easier to be inside in an air-conditioned environment.
Staying hydrated pre, during and post physical activity can help to keep core body temperature low.
Pre-cooling doesn’t have to mean anything drastic. It can simply be taking off an outer layer before you start to become active. Some people find cooling garments effective. In addition, some people find that having a cool shower or bath before being active can help, and using a fan/misting spray.
Uthoffs phenomenon is heat related and can lead to a temporary increase in visual symptoms/disturbance. The MS Trust and the MS Society have some useful information on how to manage being physically active.
It’s normal to feel some temporary fatigue after exercise. The more vigorous the activity, the more you are likely to experience this. The good news is that your body can adapt over time. You are likely to become less tired as you persevere, and you will also experience all the other benefits of physical activity.
Pace yourself – it’s important to gradually build up your tolerance to physical activity
Don’t panic – you may feel more tired initially as you build up activity levels. This is completely normal and doesn’t mean you should stop being active. If you’re unsure, seek advice from your neurologist, specialist nurse or physiotherapist.
You may find that the time of day in which you are active makes a difference to how tired you feel. If you find this is the case, consider being active at a different time of the day.
The priority is to find activities which you enjoy doing. No sports are completely off limits however SCUBA diving and hot yoga require caution. Prospective divers should be symptom free for at least one year before diving (UK Diving Medical Committee
If you are unsure whether your chosen sport/activity is recommended in multiple sclerosis or not, please discuss with your neurologist, specialist nurse or physiotherapist.
Take part in activities you are likely to enjoy – it does not mean sport – any activity counts.
We would advise that you make a few key people aware but not everyone needs to know. If your activity is being led by an instructor, or you are within a gym environment it can be helpful for them to be aware so that they can modify activity accordingly and be aware of symptoms.
There are occasions where activity can temporarily bring on a flare of your symptoms such as a temporary loss of balance. In that scenario it can be helpful for someone you’re with to know what’s happening.
Physical activity makes little difference to, and may even decrease, the risk of relapse in adults living with MS. Relapses may happen. Depending on your symptoms and how it is affecting you, you may wish to adjust the type, intensity and/or frequency of your usual exercise. If you are not sure what to do, contact your health care professional for advice.
It is normal for anyone who is not used to being physically active to experience some muscle soreness after doing a new exercise, and pain does not necessarily suggest that the activity has caused any damage. As you become accustomed to the activity this pain will usually reduce and your muscles get stronger.
Many of those that have musculoskeletal pain actually find that being more active helps to reduce their pain, as stronger muscles help to better support their joints and the spine.
Ensure an adequate warm up and cool down of 5-10 minutes.
Exercise at the time of day when pain is usually least severe.
It’s still quite common for gyms to ask for a medical clearance letter, especially for people with certain health conditions or who haven’t been active for a while. This is usually a precaution.
For most people, medical clearance isn’t needed to begin gentle or moderate physical activity, especially if you start from your current level and build up gradually. You don’t need to jump into intense workouts right away to feel the benefits.
If you’re unsure or have specific health concerns, it’s always OK to talk to your doctor or healthcare team. They can help guide you safely and confidently toward becoming more active.
It’s completely natural to feel concerned especially if you’re just starting to become more active. But the risk of something serious, like a heart attack, happening during gentle or moderate activity is very low.
In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start at a comfortable level and build gradually, there’s no need to rush or push too hard.
If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.
Increasing your activity, even just a little, is not only safe, but good for your health. Gentle movement can help improve your strength, energy, and confidence.
If you’re feeling unsure about your particular circumstances, you can always speak with your doctor or healthcare team first. They can help guide you on what’s safe and right for you.
It’s natural to worry that being more active might make your symptoms worse. Some people do notice that their symptoms feel more noticeable at first, this is often simply your body adjusting to the new activity. It’s a normal part of the process, and these feelings usually settle with time as your strength and confidence grow.
You can find specific safety information on the relevant symptoms and conditions pages.
And remember the golden rule: Start at a comfortable level and build gradually. Doing a little, regularly, is far better than doing too much all at once.
If you’re unsure or have concerns, speak with your healthcare team for guidance.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: Start at a comfortable level and build gradually.
Even if you’re feeling unwell, have ongoing symptoms, or your condition has progressed, gentle movement can still bring meaningful benefits.
Physical activity doesn’t always mean doing it yourself. For example, a caregiver can help you move your limbs, or you might use aids like a TENS machine to support circulation and muscle function.
You may need to adapt how you move depending on how you’re feeling. Simple actions, like sitting on the edge of the bed, gently moving your arms, or squeezing a soft ball, can help maintain strength and comfort. Even standing up during a TV advert can make a positive difference.
Every little bit counts. Listen to your body, go at your own pace, and ask your healthcare team for advice if you’re unsure what’s right for you.
In fact, regular movement is one of the best things you can do for your heart and overall health. The key is to start at a comfortable level and build gradually, there’s no need to rush or push too hard.
If you’re ever unsure or anxious, speak with your doctor or healthcare team for reassurance and support. You don’t have to do this alone.
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Regular physical activity can:
The MS Society can help you take control, feel secure and live well with MS.
The MS Trust exists to give everyone living with MS the knowledge and confidence they need to feel more in control of their MS today and every day.
Overcoming MS is here for everyone with MS who wants to take control of their health and wellbeing. Evidence shows that lifestyle choices can have a meaningful impact on how MS progresses and how you feel day to day. Bringing together research, expert guidance and a global community, they help you make sense of what matters most, so you can make informed decisions about your health.
Activity Alliance works with other organisations to engage more disabled people. They help change attitudes and embed inclusive practice.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
