Article Content

Why Consistency Beats Intensity: Exercise Tips for Multiple Sclerosis

Why consistency beats intensity Exercise tips for MS

Clinical exercise for Multiple Sclerosis

Living with Multiple Sclerosis (MS) presents unique challenges, but one of the most powerful ways to manage the condition is through tailored clinical exercise. The MS Society promotes exercise to help improve strength, balance, and mobility while also reducing common symptoms such as fatigue, low mood and muscle stiffness.

How to effectively exercise with MS

It’s common to have been given lots of suggestions as to how you should exercise with your condition. As MS affects everybody differently and symptoms change over time, a personalised plan tailored to your unique needs and goals is optimal. Here are some key considerations:

1. Start slowly and gradually increase the intensity

It’s important to start slowly. If you’re new to exercise or haven’t been active for a while, a common mistake is to overexert yourself leading to increased fatigue or muscle strain. Begin with short, manageable sessions, and gradually increase the duration and intensity as your body adapts.

2. Focus on strength training

Strength training is a cornerstone of an effective exercise programme for MS. Building muscle strength helps improve mobility, reduces stiffness, and enhances overall function. Focus on exercises that target large muscle groups, and aim for 2-3 sessions per week. Start with 5-6 repetitions per exercise and gradually increase to 10-12 as your strength improves.

3. Incorporate aerobic exercise

Aerobic exercises, such as swimming, walking, or cycling, help improve cardiovascular health and stamina. If you have limited mobility, chair-based cycling or seated walking can be just as effective for you. Start with low-impact activities and gradually build up to more challenging exercises. Be mindful of your energy levels, and avoid pushing yourself too hard, especially during flare-ups.

4. Improve balance and flexibility

Balance and flexibility exercises are vital for MS management, as they can help prevent falls and reduce muscle spasms. Incorporate simple exercises such as standing on one leg or walking along a line. Stretching and dynamic mobility exercises also improve flexibility, reduce stiffness, and enhance muscle function.

5. Tailor your exercise program to your symptoms

No two people with MS have the same experience, so it’s crucial to have a clinical exercise plan for MS that is tailored to your specific symptoms and goals. Whether you struggle with fatigue, muscle spasms, or balance issues, a personalised exercise program can help address these challenges.

Key tips for exercising with MS

To maximise the benefits of exercise with MS, keep these helpful tips in mind:

Listen to your body: Pay attention to how you feel during and after each exercise session. If something causes discomfort or pain, adjust or stop the activity. Exercise should be challenging but not painful.
Hydrate and manage heat sensitivity: MS can make you more sensitive to heat, which can exacerbate symptoms. Exercise in a cool environment and drink water throughout to stay hydrated.
Consistency is key: Short, consistent bouts of exercise are more effective than long, sporadic sessions for managing fatigue. Aim for at least 150 minutes of moderate-intensity activity per week, broken into manageable segments.
Work with a professional: For the best results, consider working with an Accredited Exercise Physiologist (AEP). A personalised program can optimise your exercise routine for safety and effectiveness.

Optimising your exercise with MS – An example gold standard week

As MS affects everyone differently and symptoms tend to change over time, a dynamic exercise plan tailored to your evolving needs is optimal for improving your quality of life.

The below example is based on a 55 year old lady who is able to walk but experiencing many common MS symptoms including fatigue, impaired balance, incontinence and muscle stiffness:

Monday: 10 minute walk three separate times in the day, balance exercises, static stretches.
Tuesday: Dynamic stretches, strength and balance exercises
Wednesday: 15 minute walk twice in the day, static stretches
Thursday: Pelvic floor exercises, balance exercises, static stretches
Friday: Dynamic stretches, strength and balance exercises
Saturday: 10 minute walk three separate times in the day, balance exercises, static stretches.
Sunday: Pelvic floor exercises, balance exercises, static stretches

The above plan, if followed with individual exercise guidance, would manage fatigue, improve energy, strength, balance, muscle stiffness and bladder/bowel control.

How clinical exercise can help improve your MS symptoms

Regular clinical exercise for Multiple Sclerosis offers more than just physical benefits – it can also boost mental health, reduce stress, and improve your overall outlook on life. By following a personalised exercise plan, you can take control of your health and manage your MS symptoms more effectively.

Whether you’re new to exercise or looking to refine your current routine, working with an exercise physiologist will ensure your program is safe, effective, and specifically designed to meet your evolving needs.