Exercise for Myasthenia Gravis – Safe Ways to Stay Active

If you have Myasthenia Gravis (MG), the word "exercise" might feel scary. You worry about fatigue, weakness, or a sudden crash. The good news is that gentle, consistent movement can actually keep muscles stronger and make daily tasks easier. The key is to listen to your body, start slow, and choose activities that match your current energy level.

Why Exercise Matters in MG

MG attacks the connection between nerves and muscles, so muscles tire quickly. Light activity helps keep those connections working by improving blood flow and encouraging muscle fibers to stay active. Studies show that regular, low‑intensity exercise can reduce the severity of symptoms and improve quality of life. It isn’t about building massive bulk; it’s about preserving function and preventing the de‑conditioning that comes from staying still.

Best Low‑Impact Workouts

Stretching and mobility: Simple stretches for the neck, shoulders, and legs can keep joints supple and reduce stiffness. Aim for 5‑10 minutes after waking or before bed. Hold each stretch for 15‑20 seconds, breathing deeply.

Walking: The easiest cardio option. Start with a 5‑minute walk at a comfortable pace, then add a minute each day until you reach 20‑30 minutes. Walk on flat surfaces; avoid steep hills that demand sudden bursts of power.

Stationary cycling: A recumbent bike supports the back and spreads effort evenly across the legs. Keep resistance low and pedal for 10‑15 minutes, gradually increasing time as you feel stronger.

Resistance band exercises: Bands provide gentle resistance without heavy weights. Try seated rows, bicep curls, and leg extensions with a light band. Do 1‑2 sets of 8‑12 reps, focusing on smooth movements.

Water‑based activities: Pool walking or gentle water aerobics lessen the load on joints and muscles, making it easier to move without over‑exerting.

Here’s a simple weekly routine you can copy:

• Monday: 10‑minute walk + 5‑minute neck/shoulder stretch
• Tuesday: Recumbent bike 15 minutes (low resistance)
• Wednesday: Rest or light stretching
• Thursday: Resistance band routine (upper body)
• Friday: 20‑minute walk
• Saturday: Water walking 15 minutes
• Sunday: Rest, focus on breathing exercises

Adjust the schedule based on how you feel. If a session leaves you unusually tired, cut the time or lower the intensity next time.

Tips to avoid over‑exertion:

• Exercise after a medication dose that peaks, when strength is at its best.
• Stay hydrated—dehydration can amplify fatigue.
• Use a heart‑rate monitor or talk test; you should be able to hold a conversation.
• Break workouts into short bursts (e.g., two 5‑minute walks) if long sessions feel hard.
• Always have a rest day; muscles need time to recover.

Before you start any program, talk with your neurologist or physical therapist. They can tailor the plan to your medication schedule and current muscle strength. If you notice new weakness, double‑vision, or trouble swallowing during or after exercise, stop immediately and seek medical advice.

Bottom line: staying active with MG isn’t about pushing limits; it’s about moving enough to keep muscles engaged while respecting your body’s signals. With a few minutes each day and the right choices, you can protect your strength, boost stamina, and enjoy more of the things you love.