Exercise & Multiple Sclerosis: Finding Strength Through Movement

Exercise & Multiple Sclerosis: Finding Strength Through Movement

Multiple Sclerosis (MS) is a neurological condition that can make daily movement and exercise feel like a challenge—but that doesn’t mean physical activity isn’t beneficial. In fact, exercise can be one of the most powerful tools for managing symptoms and maintaining quality of life.

Understanding how MS affects the body, what adaptations can make exercise more accessible, and which lifestyle factors help reduce symptoms can empower people with MS to stay active on their own terms.

What Is MS & How Does It Affect the Body?

MS is an autoimmune disease where the immune system attacks the myelin sheath—the protective coating around nerves in the brain and spinal cord. This leads to communication problems between the brain and body, causing a range of symptoms that can vary from person to person.

MS causes lesions on the brain and spinal cord. These lesions are areas of damage to the myelin sheath, which appear as white spots or scars on MRI scans. They disrupt nerve signaling, leading to the wide range of symptoms MS patients experience.

How Brain Lesions Affect MS Symptoms

The location of the lesions determines the type and severity of symptoms. For example:

• Lesions in the motor cortex → Muscle weakness, spasms, coordination issues

• Lesions in the cerebellum → Balance problems and tremors

• Lesions in the optic nerve → Vision problems or optic neuritis

• Lesions in cognitive areas → Memory, focus, or speech difficulties

Over time, lesions can accumulate, potentially leading to worsening symptoms or disability. However, early treatment, lifestyle management, and exercise can help slow progression and improve quality of life.

Common Symptoms of MS:

• Fatigue – One of the most common and debilitating symptoms

• Muscle Weakness – Tight or stiff muscles that impact movement

• Balance & Coordination Issues – Making walking or standing difficult

• Nerve Pain & Sensitivity – Tingling, numbness, or burning sensations

• Heat Intolerance – Symptoms worsening in warm temperatures

• Bladder & Bowel Issues – Nerve damage affecting these functions

• Cognitive Challenges – Difficulty with memory, focus, or mental clarity

Who Gets MS?

• MS is more common in women than men, with a ratio of about 3:1

• There’s a genetic link, meaning it tends to run in families

• MS is more prevalent in certain geographic regions, particularly those farther from the equator

Can You Exercise with MS? Absolutely!

While MS can impact movement, exercise can help improve strength, coordination, and overall well-being. The key is to adapt workouts to fit the individual’s energy levels, mobility, and symptoms.

Benefits of Exercise for MS:

✅ Reduces Fatigue – Paradoxically, movement can help combat MS-related fatigue

✅ Improves Strength & Balance – Helps counteract muscle weakness and instability

✅ Enhances Mood & Mental Clarity – Exercise releases endorphins and supports brain health

✅ Maintains Mobility – Keeps joints flexible and muscles functioning

✅ Supports Heart Health – Reduces risk of cardiovascular disease, which can co-exist with MS

Best Types of Exercise for MS:

✔️ Strength Training – Using resistance bands or weights to maintain muscle function

✔️ Balance & Coordination Drills – Exercises like standing on one foot or light agility drills

✔️ Stretching & Mobility Work – To combat stiffness and muscle tightness

✔️ Low-Impact Cardio – Swimming, cycling, or walking at a comfortable pace

✔️ Pilates & Yoga – Improving flexibility, core strength, and reducing stress

Important Considerations:

• Avoid overheating – MS symptoms can worsen in heat, so exercising in a cool environment or taking breaks can help

• Adapt intensity based on fatigue levels – Some days will feel better than others—listening to the body is key

• Use assistive devices if needed – Walking aids, stability balls, or resistance bands can provide support

• Work with a professional – An exercise physiologist or trainer experienced with MS can help tailor workouts

Lifestyle Factors That May Reduce MS Symptoms

While there’s no cure for MS, lifestyle strategies can help manage symptoms and improve overall well-being.

✅ Nutrition:

• An anti-inflammatory diet rich in fruits, vegetables, healthy fats (omega-3s), and lean proteins may help

• Some people with MS explore gluten-free or dairy-free diets to see if they notice symptom improvements

✅ Stress Management:

• Chronic stress can worsen MS symptoms—mindfulness, meditation, and relaxation techniques can help

✅ Sleep Optimization:

• MS-related fatigue makes quality sleep essential—consistent sleep schedules and sleep hygiene strategies can be beneficial

✅ Vitamin D & Sun Exposure:

• Some research suggests a link between low vitamin D levels and MS progression—getting safe sun exposure or supplementing can be helpful

✅ Support System & Community:

• Having a strong social network, support groups, and medical professionals who understand MS can make a huge difference

Final Thoughts

MS can present unique challenges, but movement is still possible—and often highly beneficial. The key is adapting exercise to meet the individual where they’re at, focusing on consistency over intensity, and incorporating lifestyle strategies that support overall health.

If you or someone you know is living with MS, remember: exercise isn’t about perfection—it’s about progress, movement, and feeling as strong as possible in your body.