Beyond pacing and planning, several practical strategies can help you maintain stamina and reduce fatigue’s impact.
Do Regular, Low-Impact Exercise
Consistent, gentle movement helps maintain strength and endurance, which supports better energy. You don’t need to completely exhaust yourself to get benefits, says Zackowski.
“For example, house cleaning counts as exercise. You’re moving things around, maybe going up and down stairs — that all counts. If you’re using your muscles regularly, you’re helping your body stay stronger,” she says.
Depending on your disease progression, you may want a more structured exercise program, says DeCarlo. “Working with a therapy team that specializes in people with neurological conditions like MS can help you find ways to safely challenge yourself,” she says.
Use Mobility Aids When They Make Getting Around Easier
Mobility aids preserve energy you can spend elsewhere. A cane, walker, scooter, or wheelchair can make activities safer and more sustainable. Using “a walker or wheelchair doesn’t mean you’ve lost ability; either can be a useful tool to help you save your energy for the things you want to do,” says Zackowski.
Using a mobility aid wisely can also expand how much you’re able to do in a day and keep you doing the things you enjoy. For example, it is reasonable to use a wheelchair to get to your son’s soccer game, especially if “the alternative is missing it altogether because the terrain is uneven or the walk would completely drain you,” she says.
Take Steps to Improve Sleep Quality
Improving your sleep quality can make a noticeable difference in how you feel; it directly affects our energy levels and helps prevent fatigue, says DeCarlo.
“We typically recommend following a good sleep hygiene routine of having a dark environment without distractions from television or music, reducing caffeine intake prior to bed, engaging in techniques such as 4-7-8 breathing to relax the mind and body, having a cool environment, avoiding large meals before bed, and maintaining a consistent sleep-wake time,” she says.
The 4-7-8 breathing technique is a simple method for managing stress and anxiety that can help you relax. By focusing on your breath — inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds — you engage your body’s natural relaxation response.
Use Labor-Saving Devices
Adaptive tools reduce unnecessary steps and protect your energy. Lightweight vacuums, electric can openers, rolling carts, grabber tools, and shower chairs all make tasks easier and safer.
These tools can not only help reduce overall fatigue but also reduce undue strain on various joints and support autonomy and independence in routines that typically become challenging quickly or have already been lost due to their difficulty, says DeCarlo.
Ask for Help With Chores or Tasks
Asking for help is a form of energy conservation, not a loss of independence, says DeCarlo. For example, asking for a ride to an appointment, rather than driving yourself, is a way of pacing yourself: When someone else drives, you can rest during the ride.
When you ask others for help, be clear about what you want, because people can have a different idea of what it is you need, says Zackowski. “It can be as specific as, ‘Can you get the door for me?’” she says.
Maintain a Healthy Diet
A balanced diet supports energy and overall wellness. There’s no single MS diet, but eating in a way that fuels you consistently throughout the day is important. The Mediterranean diet, which focuses on lean proteins, fruits, vegetables, and healthy fats, is a good example, says Zackowski.
“In general, eating healthy foods in moderation is the best advice,” she says.
