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Keeping Active

Find out how keeping active through physical activity can play an important role in living well with MS. Explore what Overcoming MS recommends, and how to get started in a safe and sustainable way. Anyone affected by MS may find this information useful.

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Key points

  • Keeping active through regular physical activity can maintain or improve strength, balance, mobility, mood, sleep, cognitive function and quality of life.   
  • Overcoming MS recommends aiming for 30 minutes of moderate physical activity, 5 times a week. This is an aim, not a rule. Start with what feels manageable and build up gradually, as and when your body feels ready.   
  • Try to keep active as part of your everyday life. If possible, include some structured exercise as well. Choose activities that feel safe, realistic and enjoyable for you. 

This page explains:

  • Why keeping active matters for people with MS. 
  • The benefits of keeping active.
  • What Overcoming MS recommends. 
  • How to get started in a way that feels safe, realistic and sustainable. 

Keeping active and your health

Keeping active through physical activity can play an important role in living well with MS. It can slow progression and help manage MS symptoms. It can also support overall health and wellbeing.  

Physical activity means any movement that uses your muscles and energy. This includes structured exercise, such as swimming, yoga or strength training. It also includes everyday movement, such as walking, gardening or stretching.  

The type of activity you choose will depend on mobility, energy levels and fitness. What works well for one person, may not be right for another. For example, people with limited mobility may focus on seated activities.  

More information about different types of exercise can be found in the Tools and Resources section below. 

The benefits of keeping active

In people with MS, studies suggest that regular physical activity may: 

  • Improve fitness and day-to-day function. 
  • Help maintain mobility and walking ability. 
  • Increase muscle strength and improve balance. 
  • Reduce fatigue. 
  • Benefit cognitive function, such as memory and concentration. 
  • Improve sexual function. 
  • Reduce anxiety and depression. 
  • Lower levels of inflammation.
  • Slow MS progression and improve overall quality of life. 
  • Protect nerve cells from ongoing damage.

There is also emerging evidence that it may contribute to brain health in people with MS, although more research is needed.  

Different types of physical activity can help in different ways. For example: 

  • Strength exercises can help build and maintain muscle. 
  • Aerobic activity can benefit heart health and fitness.  
  • Balance or mobility exercises can help with stability and confidence. 

What it means for people living with MS: Together, this evidence suggests that keeping active by doing regular physical activity can benefit physical and mental wellbeing. It may help people with MS stay active, independent and engaged in daily life over time. 

What the experts say

Regular physical activity is critical to living well with MS. It not only changes your body, but also changes your brain, your outlook and your mood. Start slow and aim to build up to what feels good for you. You could try doing some aerobic or cardio exercises, strength training, or stretching. Be consistent over time, slow and steady wins the race. 

 

Heather O’Neill, Overcoming MS Program Facilitator 

 

What people living with MS say

Regular physical activity is the cornerstone of how I care for my multiple sclerosis. My diet, sleep, lifestyle, and medication choices all exist to support me in staying active.  

 

Wendy Waltman

 

What Overcoming MS recommends

  • Overcoming MS recommends that people with MS aim to do 30 minutes of moderate physical activity, 5 times a week. 
  • Moderate physical activity raises your heart rate, makes you breathe harder and feel warmer. However, you should still be able to hold a conversation but would be unable to sing.  
  • Our recommendation is an aim, not a rule. What feels possible will depend on your symptoms, mobility, energy levels and current fitness.  
  • You do not need to start with 30 minutes but you might be someone who feels able to do that. Start with what feels manageable for you, that could be a few gentle movements or a short period of activity. You can build up gradually over time, as and when your body feels ready.  
  • Try to keep active and make regular physical activity part of your everyday life in ways that work for you. This might include activities such as walking, gardening or stretching. If possible, include some structured exercise as well, such as swimming, yoga or strength training.  
  • Choose activities you enjoy and that feel realistic for your life. You are more likely to keep going if physical activity feels manageable, safe and sustainable.  

For more information on how to get started, see the Tools and Resources section below.

Things to consider

  • The type of physical activity you choose will depend on your symptoms, mobility, energy levels, current fitness and what you enjoy. No two people’s experiences of MS are the same, so what works for someone else may not work for you. 
  • MS symptoms can also change from day-to-day, so the type of activity you choose will need to allow for this. If you feel more fatigued or off-balance than usual, you may choose a seated activity, rather than a walk. 
  • Research suggests that physical activity is safe for people with MS, as studies have found it does not increase risk of relapse. However, some people notice that their MS symptoms get worse during or after exercise. This is usually temporary. Once the body cools down, symptoms usually return to how they were. 
  • When being active:
    • Listen to your body: start gently and build up gradually. Stop if you are in pain or your symptoms get worse. 
    • Choose a safe environment: make sure you have enough space and remove trip hazards. If balance is difficult, seated exercises or support from a handrail may help.  
    • Keep cool: MS can make some people more sensitive to heat and overheating may make some of your symptoms worse. Drink water, avoid the hottest part of the day and take breaks if you need them. 

Tools and Resources

You may find these Overcoming MS webpages and resources helpful: 

 

A middle-aged man and woman in blue t-shirts walking in a forest, each using a walking aid.

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FAQs

Can physical activity help people with MS?

Yes. Research shows that regular physical activity can improve strength, balance, mobility, fatigue, mood and quality of life. There is also growing evidence that exercise may support brain health. While exercise isn’t a cure for MS, it is one of the lifestyle changes that can help you live well with MS. 

Can physical activity slow the progression of MS?

Research suggests that regular physical activity may help slow MS progression. 

How much physical activity should someone with MS do?

Overcoming MS recommends that you aim to do 30 minutes of moderate physical activity, 5 times a week. This is an aim, not a rule. Start with whatever feels manageable for you and gradually build up over time. Some local gyms offer programs to help people with conditions like MS. They will gradually increase your level of physical activity.

What is the best type of physical activity for someone with MS?

Regular physical activity and structured exercise both have benefits for people with MS. However, structured exercise has been studied the most in people with MS. This means there is a stronger evidence base for the benefits of this type of exercise. 

The type of activity you do will depend on your symptoms, mobility, energy levels, current fitness and what you enjoy. Walking, swimming, cycling, yoga, strength training and stretching all have benefits. 

Try to make regular physical activity part of your everyday life. Choose activities that feel safe, realistic and enjoyable for you. 

Can physical activity make my MS symptoms worse?

Research shows that physical activity can help people with MS manage their symptoms. However, some people notice that their MS symptoms get worse during or after exercise. This is more likely to happen if you become overheated. This is usually temporary. Once the body cools down, symptoms usually return to how they were. Resting, cooling down and staying hydrated often help symptoms settle. If symptoms persist or you’re concerned, speak to your healthcare professional. 

Can I be physically active if I have mobility or balance problems?

Yes. Physical activity can be adapted for almost every level of mobility. Seated exercises, water-based activities, chair yoga and resistance training are all options. Even small amounts of regular movement can help maintain strength, flexibility and independence. A neurological physiotherapist can also recommend an activity best suited to your needs. 

Can physical activity trigger an MS relapse?

Research suggests that physical activity is safe for people with MS, as studies have found that it does not increase the risk of an MS relapse. However, some people notice their symptoms get worse during or after exercise. This is different from a relapse and usually improves with rest and cooling down. 

Can physical activity help with MS fatigue?

Yes, research shows that regular physical activity can help reduce fatigue. Start slowly, pace yourself and choose activities that suit your energy levels. This can make physical activity safe and sustainable while providing benefits.

Does walking count as physical activity?

Absolutely. Walking is one of the simplest and most effective ways to stay active with MS. 

What are MS workouts?

MS workouts are exercise programmes designed or adapted for people living with multiple sclerosis. They often focus on improving strength, balance, flexibility and endurance. Your healthcare team or a neurological physiotherapist can help you find an activity suited to your needs. Also, many MS societies organise supervised exercise through their physical or occupational therapists.

References

Explore the references used to create this page:

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Last review: September 2026      Next review: September 2029 

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