​​​​​​Multiple sclerosis (MS) is a disease that affects the central nervous system, which is made up of the brain and spinal cord. MS can cause problems with muscle control, strength, vision, balance, feeling, and thinking.

Why is it important to be active if you have MS?

It’s important to be active when you have MS because it helps you:

• feel less tired
• move your body
  
• keep up your strength and stamina (how long you can do activities without getting tired)
• do daily activities more easily

Does being active make MS worse?

Exercise doesn’t make MS worse. But if you have MS, you may feel more tired and get overheated more quickly when you start becoming more physically active.

How often should I exercise?

If you have mild to moderate MS, the Canadian Physical Activity Guidelines for adults with MS recommend that adults ages 18 to 64 years old need at least:

• 30 minutes of moderate-intensity activity that makes you breathe faster and gets your heart rate up (called aerobic exercise), 2 times a week
  • This may include running, brisk walking, swimming, or riding a bike.
• strength-training exercises for major muscles, 2 times a week
  • Strength training exercises use your body weight or weights to help make you stronger.

Once you’re able to do 30 minutes of aerobic exercise and strength training exercises 2 times a week, you can try to slowly:

• work out harder—for example, try to exercise more intensely with a higher heart rate or heavier weight
  
• exercise for more time—for example, try 35 minutes of aerobic exercise
  
• exercise more often—for example, try 3 days a week of strength training
  

Are there other types of exercise I can do?

Along with aerobic and strength-training activities, there are many different types of physical activity and exercise you can do when you have MS, such as:

• walking
• tai chi
• yoga
• water exercises (called aquatic exercise)
• high-intensity interval training

You may need to make changes (called modifications) to some of these exercises, so they are easier to do. You have the best chance of staying active when you find an exercise program you enjoy that:

• is easy for you to get to (accessible)
• fits your schedule
  
• allows you to modify the exercise, as you need
• you can afford
  

Talk to your doctor, physiotherapist, or a certified exercise professional about an exercise program that’s right for you.

How can I deal with fatigue?

Fatigue is feeling tired or exhausted. When you have fatigue, you often need to rest more because of a lack of energy or strength.

When you become more physically active, you may feel more tired than usual. It’s important to modify your exercise and manage fatigue, so it doesn't stop you from staying active. You may find it helps to:

• use weight machines instead of free weights
• use a walking aid such as a cane
• take rest breaks
• switch between an upper body exercise and a lower body exercise
• exercise during the part of the day when you have the most energy
• spread out your exercises throughout the day (for example, 3 exercises in the morning and 3 in the afternoon)
  

How can I deal with overheating?

Uhthoff’s phenomenon causes MS symptoms to get worse as your body temperature goes up. This can lead to overheating from exercise or things that raise your body temperature, such as:

• hot flashes
• hot weather
• hot showers or baths
  
• saunas
  

Overheating is related to changes in the nerve coatings (called myelin sheath) that happen with MS. It’s not related to any new inflammation, and it doesn't mean MS is getting worse.

Overheating can also make fatigue worse.

The following tips can help you keep your body cooler while you exercise:

• Exercise during cooler times of the day.
• Bring a water bottle or mister.
• Dress in layers that are easy to take off​.
  
• Use a fan or exercise in an air-conditioned room.

More information

Find out more about the benefits of exercise when you have MS.