Small Efforts, Big Impacts: The Benefits of Microworkouts for MS

Short bursts of exercise can be easier for people with MS to work into daily life. These “exercise snacks” can add up quickly and provide many of the same benefits as longer workouts.

Living with multiple sclerosis (MS) presents a unique set of challenges, from managing fluctuating energy levels to coping with unpredictable symptoms. This can make traditional exercise routines feel intimidating and impractical. But what if there were a way to reap the benefits of exercise without committing to lengthy workouts or intense fitness protocols?

Enter the functional microworkout, a potential game-changer for folks with MS.

Incorporating small bouts of exercise throughout the day provides benefits for both physical and mental well-being, especially for people (like me) who struggle with endurance, strength, or temperature intolerance.

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Exercising with MS

Regular exercise is crucial for managing MS symptoms — it’s even considered one of the most effective non-drug treatments for managing MS symptoms.

The National MS Society’s guidelines suggest that most people with MS should aim to exercise or engage in lifestyle physical activity for a total of about 150 minutes a week (or about 30 minutes 5 times a week) to boost fitness levels, strength, and daily function. They recommend a combination of aerobic, resistance (strength), and endurance training. Other researchers suggest limiting exercise sessions to a maximum of 40 minutes to prevent overexertion and reduce the risk of relapse.

However, lots of us grapple with doubts about our capacity for physical activity. Factors like fatigue, weakness, mobility issues, feelings of depression, and safety concerns ─ and even hesitations about engaging in activities we used to do effortlessly ─ can all contribute to lack of activity.

Exercise facilities that aren’t accessible add to this challenge. Because of these issues, people with MS often lead sedentary lifestyles, which contributes to heightened health risks.

The concept of microworkouts

Recently, however, researchers have promoted the idea of microworkouts, also known as “exercise snacks” or vigorous intermittent lifestyle physical activity (VILPA), as a type of exercise that could be “more accessible to people who are currently inactive.”

Microworkouts are short bursts of exercise that can be anywhere from 5 minutes to about 15 minutes long, spread throughout the day. Any movement that elevates the heart rate for about 30 seconds qualifies as a microworkout.

This concept of “microdosing” workouts could be especially beneficial for people whose chronic symptoms or progressive types of MS interfere with lengthier workouts.

I have personally found that dividing my workouts into several short sessions of the day works best to keep my energy levels up. Let’s talk about what that looks like.

While not much research has been done yet on microworkouts, one small study showed that incorporating small amounts of physical activity into daily life can improve cardiovascular health as well as one longer, vigorous exercise session and also are less fatiguing. This type of workout may even be akin to high intensity interval training.

Incorporating microworkouts into everyday life

If you’re interested in incorporating microworkouts into your daily routine, it doesn’t have to be complicated or time-consuming. You don’t even need to plan for most of them.

In essence, microworkouts can include everyday activities, like climbing stairs, carrying groceries or small children, or just walking quickly for short distances like from your car to a shop.

It’s all about finding activities that you enjoy and can sustain over time, tailored to your preferences and abilities.

I like to take a dance break to a few songs on my favorite playlists, and also I like to do a few reps of squats and heel raises to the microwave timer as I heat up milk for my morning coffee. Whether you’re doing simple exercises like these while on a phone call or squeezing in a 10-minute online workout video during your day, each effort contributes to your overall fitness and well-being.

If you prefer doing more traditional strength training exercises, use the timer on your phone and get to work! Pick an exercise (like squats, push-ups, or crunches) and set a timer for 1 minute, rest for at least 30 seconds, and repeat this five or more times. Do this a few different times throughout the day. You could even try low impact barre workouts using the back of a chair.

Remember to include a variety of activities in your routine to target muscular strength and endurance (strength training, like any of the exercises above), flexibility (stretching), and functional power (fast walking). This approach ensures that you’re working different muscle groups and achieving a well-rounded workout.

Cool and temperature-controlled environments and readily available fans help a lot for people sensitive to heat. When symptoms flare up or fluctuate, it’s OK to hit pause on the exercise routine until things stabilize. If you’re at risk of falling, consider doing seated exercises to minimize potential risks.

The takeaway

For people living with MS, the benefits of incorporating microworkouts into daily routines are undeniable.

By breaking physical activity into smaller, more manageable segments, you can reap the rewards of exercise without overexerting yourself or exacerbating MS symptoms. Find creative ways to incorporate movement into your daily routine and make the most of every opportunity to stay active.

Whether it’s boosting energy levels, improving mobility, or enhancing mood and mental well-being, microworkouts offer a practical and accessible approach to staying active and healthy while living with challenges of MS.