Living with multiple sclerosis (MS) makes staying active so important. But some days, it feels impossible. Some days, just getting through the day can feel like a workout. But, when it comes to MS, exercise matters.
I’ve never liked to exercise so I know firsthand how hard it can be. I force myself to exercise, even if it’s only for 10 minutes. It’s tough when you’re tired, dealing with a flare, or recovering from an injury. I get it. But doing something, no matter how small, makes a difference.
A few months ago, I sprained my left knee and broke the top of my right foot in a fall. For six weeks, I couldn’t do much with my lower body. Instead of giving up, I focused on what I could do. I used loop bands and hand weights to strengthen my arms and a grip strengthener to keep my wrists strong. To maintain strength in my legs, I’d lift them while lying down or sitting.
It wasn’t easy, but staying active helped me heal faster and kept my body from losing too much strength. This experience taught me that you can almost always find a way to stay active. Follow these simple tips to build strength, improve balance, and feel better. Easy steps for every day.
Tip 1: Start Small with Seated Exercises
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Starting small is the best way to build strength and improve your balance when you’re feeling weak or dealing with MS symptoms. Seated exercises are great because they’re low-impact and easy to do. You don’t have to worry about balance, and they’re gentle on your joints.
These exercises can help you build muscle and improve circulation. Plus, you can do them almost anywhere! Try seated marching—sit tall in a sturdy chair and lift your knees one at a time as if you’re marching in place. It doesn’t matter how high you lift your legs—even if it’s just one inch, you’re still exercising.
Another option is seated leg lifts—extend one leg straight out, hold it for a few seconds, then lower it back down. Repeat with the other leg.
You can also work on your upper body by doing arm movements like reaching up, out to the sides, or even small circles. Just a few minutes a day can make a big difference over time. Keep it simple, and go at your own pace.
Tip 2: Focus on Low-Impact Activities
Low-impact activities are a great option when you live with MS. They’re gentle on your joints and can be easily adapted to how you’re feeling each day. These activities build strength and balance. They keep you moving without strain.
Other low-impact activities you might enjoy include Tai Chi. It uses slow, flowing movements to improve balance and focus. Water exercises are another great option. They let you move freely without putting pressure on your joints. You could also try chair yoga—it’s great for stretching and improving flexibility. Check out the MS Society’s Chair Yoga video for a gentle introduction. The key is to find something you enjoy and can stick with!
Tip 3: Strengthen Your Core
Your core muscles are so important. They support your spine, help you stay balanced, and improve your posture. A strong core can make everyday tasks, like standing or reaching, much easier.
The good news? You don’t need to do intense workouts to build core strength. Simple exercises work just as well. Try seated twists—sit tall in a chair, place your hands on your thighs, and gently twist your torso to one side. Hold for a few seconds, then return to the center and twist to the other side.
Another great exercise is pelvic tilts. Lie on your back with your knees bent. If needed, you can even do these in bed. Slowly press your lower back into the surface by tilting your pelvis upward, then release. These small movements strengthen your core and protect your lower back.
Start with just a few repetitions a day. Over time, you’ll notice a difference in your balance and how you move!
Tip 4: Practice Balance Safely
Improving your balance is very important when you have MS. It helps reduce your risk of falling and makes you feel more confident as you move through your day. The key is to start small and always stay safe.
One simple exercise is heel-to-toe walking. Stand near a wall or countertop, or use a rollator for support. Place one foot directly in front of the other, like you’re walking on a tightrope. Take 5–10 slow, steady steps forward. Turn around and repeat.
Another option is one-leg stands. Hold onto a sturdy surface, like a chair or counter, and lift one foot slightly off the ground. Hold for a few seconds, then lower it and switch sides.
Always have something nearby to steady yourself, and don’t rush. Practicing these movements will help you feel stronger and more stable over time!
Tip 5: Use Resistance Bands to Manage MS Symptoms
Resistance bands are a simple and effective tool for people with MS. They’re easy to use, gentle on your body, and can help improve many symptoms. Regular use can strengthen your muscles, improve your balance, and help with flexibility.
One of the best benefits of resistance bands is that they’re flexible. Whether you’re feeling strong or having a rough day, you can adjust the resistance to fit your needs.
One of my favorite ways to stay active is by using OptimalBody Personal Fitness. It’s an online gym designed for people with MS. The owner also has MS and used resistance band exercises to overcome his symptoms. That’s pretty inspiring! The workouts are simple and use resistance bands. They’re easy to handle and great for building muscle.
Try a simple exercise like bicep curls. Sit or stand, hold the resistance band with both hands, and curl your arms up toward your shoulders. Another great option is leg presses. Sit in a chair, loop the band around your foot, and push your foot forward, stretching the band as you go.
These exercises are gentle yet effective. They can help you feel stronger, more balanced, and better able to manage your MS symptoms over time. Plus, they’re easy to do at home!
Tip 6: Work on Coordination for Smoother Movements
Coordination is key for moving easily and confidently, especially when living with MS. Improving it can help reduce the risk of tripping or feeling unsteady. Plus, it makes daily tasks, like walking or reaching, feel more natural.
A simple way to work on coordination is by doing cross-body movements. For example, sit or stand and touch your right hand to your left knee, then switch to your left hand and right knee. This connects your brain and body, helping them work together.
Another fun option is tossing a lightweight ball. You can do this alone or with someone else. You can even bounce it off a wall to make it a solo activity.
These small exercises can make a big difference over time. They’re easy to fit into your day and will help your body move more smoothly.
Tip 7: Keep It Fun and Rewarding
Exercise doesn’t have to feel like a chore. When you make it enjoyable, you’re more likely to stick with it. Staying motivated is key, and finding little ways to make it fun can keep you going.
Try listening to your favorite music while you move. A great playlist can make any activity more enjoyable and help the time pass quickly. You can also set small, realistic goals, like exercising for 5 minutes or trying one new move each day. Celebrate those wins—every step forward is progress!
Reward yourself, too. After completing your exercise, treat yourself to something small, like a cozy cup of tea or time with a favorite book. These rewards reinforce positive habits and give you something to look forward to.
These tips are here to help you build strength and improve your balance little by little. The more you enjoy what you’re doing, the easier it will be to keep going. Have fun and celebrate your efforts—you deserve it!
Small Steps, Big Impact
Taking just a few minutes a day to focus on these exercises can help you build strength and improve balance over the long term. Yes, it can feel overwhelming at times, but small steps make a big difference. Even 5 minutes of exercise a day can help. Over time, you’ll feel stronger, steadier, and more confident.
Start simple. Why not begin your morning by stretching in bed? Point and flex your toes, gently roll your ankles or stretch your arms overhead. These small movements wake up your muscles and set a positive tone for the day. Once you’re out of bed, lean against your dresser and do 15 pushups. Then, while still holding onto the dresser, do 15 squats. If you’re up for it, repeat the set.
The key is consistency. Little by little, those small efforts add up to big changes. You’ll notice improvements in how you move, your energy levels, and even your mood. It’s not about being perfect or doing it all at once—it’s about showing up for yourself in whatever way you can.
So, take that first step today. Pick one tip and give it a try. Remember, you’re not just exercising—you’re investing in your health and future. Keep moving forward, one small step at a time. You’ve got this!
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7 Tips to Build Strength and Balance with MS
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