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When it comes to exercise and MS, it’s hard to know when to push and when to rest. One day a walk boosts your energy. The next day it wipes you out for days. The unpredictability of MS makes it tough to create a consistent workout routine.

I get it, because I’ve been there too.

I’ve always loved being active. From gymnastics and cheer to running 5Ks and boxing, movement has always been a part of my life and honestly, a part of my identity. So when I was diagnosed with MS, one of the first thoughts I had was, “Will I be able to work out anymore?”

At the time, I didn’t understand how common fatigue was in MS. I was thinking of mobility issues, not invisible ones like energy crashes. But I quickly learned how real and disruptive fatigue can be.

The Shift in Exercise Advice for MS

Years ago, doctors told MS patients to avoid exercise. Today, it’s the exact opposite. Now we’re encouraged to move our bodies to preserve energy, manage symptoms, and support our health long term. And yet, the reality for those of us living with MS is that both can be true.

Some days, movement helps. Other days, it drains us. So how do we find that middle ground?

Let’s break it down with a quick look at the best exercises for MS and how to adapt them to your body and energy levels.

1. Stretching

Stretching is critical for MS. Most people with MS develop shortened muscles, especially in the calves, hamstrings, and glutes. If your legs already feel tight, MS may worsen that. But regular stretching helps maintain flexibility, reduces the risk of injury, and even supports digestion and bowel health.

Pro tip from my neurologist: Holding stretches for longer periods is especially helpful for those of us with MS.

2. Balance Training

Balance tends to decline with age, and MS can accelerate that. That’s why regular balance work can help prevent falls and improve your ability to navigate daily activities. It doesn’t have to be complicated. Even standing on one leg for a few seconds a day or using a balance board can help.

3. Strength Training

Strength training is one of the most powerful tools we have. It builds muscle, increases bone density, reduces inflammation, and improves posture and coordination. You don’t need a gym or heavy weights to get started. Wall push-ups, bodyweight squats, and resistance bands are all great options.

4. Aerobic Conditioning

Cardio workouts like walking, biking, swimming, or hiking increase energy production by stimulating mitochondrial growth. These activities also release feel-good chemicals like serotonin and dopamine. It’s one of the best ways to support your energy and mood naturally.

Putting It All Together

The ideal MS workout program includes:

• Stretching
• Balance training
• Strength training
• Aerobic conditioning

But this does not mean you need to do all four in one session. Listen to your body. Consider your energy levels. Your exercise plan should reflect your current health and the season of life you’re in.

No two days look the same with MS, and your workout routine doesn’t need to be rigid. What matters most is consistency and paying attention to how movement affects your body, both immediately and over time.

And if motivation or consistency is a struggle for you, stay tuned. The next episode is all about creating a consistent workout routine for an unpredictable disease like MS.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: Best Exercises for MS and Listen now to My MS Podcast