For many people, warm weather means getting outside and enjoying movement. But if you live with multiple sclerosis (MS), heat can sometimes make exercise feel harder than expected.
Heat sensitivity is common in MS. Even a small rise in body temperature can temporarily worsen symptoms such as fatigue, weakness, blurred vision, balance difficulties, brain fog, or changes in sensation. That does not mean exercise is off limits — regular physical activity can support strength, mobility, mood, energy and overall wellbeing. The key is adapting your approach.
Why heat affects MS: in MS, damage to the protective covering around nerves can slow how electrical signals travel. Increased body temperature may make those signals less efficient for a period of time, leading symptoms to feel more noticeable during or after exercise. These changes are usually temporary and often improve once the body cools down.
Tips for exercising safely in hot weather
1. Time your activity carefully. Choose cooler parts of the day where possible, such as early morning or later evening, and avoid exercising during peak heat.
2. Lower the intensity. Hot weather is often not the time to push for personal bests — shorter sessions, slower pacing and more frequent breaks can help maintain consistency without triggering overheating.
3. Keep cooling strategies nearby. Simple cooling measures can make a noticeable difference:
- Drink cool fluids before and during exercise
- Use a fan if exercising indoors
- Wear lightweight, breathable clothing
- Consider cooling towels, neck wraps, or cooling vests if heat sensitivity is significant
- Splash cool water on wrists or face during breaks
4. Choose heat-friendly forms of exercise. You do not have to exercise outdoors — alternatives include:
- Walking indoors
- Strength exercises at home
- Pilates or yoga in a cool room
- Stationary cycling
- Water-based exercise or swimming
5. Listen to early warning signs. Pay attention to changes such as:
- Sudden fatigue
- Feeling unusually weak
- Increased numbness or tingling
- Blurred vision
- Dizziness
- Reduced coordination
These signs may mean it is time to stop, cool down, hydrate and rest.
6. Build recovery into your routine. Recovery matters just as much as movement — allow time to cool down gradually and avoid scheduling demanding activities back-to-back on very hot days.
Remember: consistency beats intensity. Exercise with MS does not have to look the same every day. Some days will be stronger than others, and adapting to the weather is key for effective self-management. Staying active while respecting your body's signals can help you continue moving safely throughout the warmer months.
If you would like support to adapt exercise safely around heat sensitivity, fatigue, mobility changes, or individual MS symptoms, specialist neurological physiotherapy input may help. Contact River Vista Health to discuss an individualised assessment and exercise approach.
Exercise advice should be individualised. If heat significantly worsens your symptoms or you experience new or persistent neurological symptoms, seek advice from your MS team or healthcare professional.