This MS Awareness Month, we are focusing on the power of small, intentional adjustments to daily life. Managing Multiple Sclerosis often feels like a balancing act between staying active and managing fatigue. According to MS Canada, incorporating regular movement is one of the most effective ways to reduce fatigue, improve mobility, and boost your overall mood. The key is not to push through pain, but to find a rhythm that respects your body’s unique energy limits. By adopting a “lifestyle physical activity” mindset, you can reap the benefits of exercise through simple tasks like gardening, seated stretching, or a brief walk, ensuring you stay connected to the activities you love.
To make the most of your energy, MS Canada recommends a strategy called “Pacing.” A great tip to incorporate into your daily routine is the “4 Ps” approach: Plan, Prioritize, Pace, and Position. Start your day by identifying your most important tasks and scheduling them for when your energy is highest, typically in the morning. When exercising or doing chores, remember to sit whenever possible—this can reduce your energy expenditure by up to 25%. Break larger activities into 10-minute “micro-sessions” followed by rest, rather than trying to finish everything at once. This prevents the “push-crash” cycle and helps you maintain a steady baseline of activity throughout the week.
The Canadian Physical Activity guidelines for adults with MS suggest aiming for 30 minutes of moderate aerobic activity and strength training twice a week. However, the best exercise is the one you feel safe doing. If you are worried about overheating or balance, try aquatic exercises in a cool pool or use resistance bands while seated. Remember to listen to your body’s signals; you are aiming for “slight muscle fatigue,” not total exhaustion. Staying hydrated and exercising in a cool environment can also help manage symptom flare-ups while you build your stamina.
Navigating MS is a marathon, not a sprint, and you don’t have to do it alone. At NeuroAlign Physiotherapy, we specialize in neurological rehabilitation and are here to help you design a personalized exercise and pacing plan tailored to your specific goals and abilities. Explore what Physiotherapy and Occupational Therapy can add to your management plan. Whether you are looking to improve your balance, manage fatigue, or safely increase your strength, our team is ready to support you. Connect with us today to take the next step in your MS journey with expert guidance and compassionate care
References:
Latimer-Cheung, A. E., Martin Ginis, K. A., Hicks, A. L., Motl, R. W., Pilutti, L. A., Duggan, M., Wheeler, G., Persad, R., & Smith, K. M. (2013). Development of evidence-informed physical activity guidelines for adults with multiple sclerosis. Archives of Physical Medicine and Rehabilitation, 94(9), 1829–1836.e7. https://doi.org/10.1016/j.apmr.2013.05.015
MS Canada. (n.d.). MS symptoms and treatment. https://mscanada.ca/symptoms-and-treatment
