The Best Exercises for People with Motor Neurone Disease

Motor neurone disease (MND) weakens muscles throughout the body, making moving around and daily activities harder than they used to be. Some people believe that their MND means they can’t exercise anymore, but keeping fit can actually help strengthen their muscles and keep them agile for longer.

Exercise usually also has a positive effect on the quality of life, so whether you’ve been diagnosed with MND or have a loved one experiencing it, it’s important to know the best exercises to work specific parts of the body.

Today, we’ll explore a range of exercises people with motor neurone disease can perform, as well as the benefits of exercising and how to get started.

Should people with motor neurone disease exercise?

When you’re faced with a disease that affects the muscles and usually makes you feel weak, fatigued and stiff, you might wonder whether exercise is actually beneficial. After all, the last thing you want to do is make your muscles hurt more after a workout!

Having said that, plenty of research shows the benefits of moderate-intensity exercise for people living with MND. The trick is to work the muscles without pushing them to the point of depletion.

While exercising won’t necessarily strengthen your muscles that have already been weakened by MND, it can slow down their decline. This, in turn, may make you feel better for longer without such harrowing impacts of the disease.

Specially designed exercises can help you:

Stay strong and independently mobile for longer
Maintain your range of movement in your joints, reducing pain and stiffness
Naturally boost your mood and reduce feelings of anxiety and depression
Let you enjoy exercising in a safe way

So, the answer is: yes, people with motor neurone disease should exercise if they’re able to. Just make sure your exercise plan is supervised by a healthcare professional who specialises in MND, like a physiotherapist or physiologist. They’ll be able to find the right exercises at the best intensity for your body, so you can reap the benefits without tiring your muscles out.

The best exercises for people with motor neurone disease

Finding the right exercises for you largely depends on how advanced your MND is and how many of your muscles are currently affected. For example, people with early-stage MND are usually able to withstand moderate-intensity exercise for longer than people with more advanced symptoms.

MND is a progressive disease, which means your symptoms will gradually get worse with time. It’s easy to become discouraged when you find yourself getting fatigued quicker than you used to, but adapting exercises to your current situation can help you continue working out without having to give up altogether.

Here are some of the best exercises to do for your MND:

Hand exercises

A common type of MND is progressive muscular atrophy (PMA), which causes weakness specifically in the hands. If you notice most of the pain and stiffness accumulating in your hands and fingers, here are some exercises to try:

Finger and thumb stretches: Gently stretch the fingers and thumbs by holding them in a straight position, then bending them down and holding them in place for a few seconds. Repeat 10 times.
Finger and thumb touches: Touch the top of each finger to the tip of your thumb, one at a time, and hold for a few seconds. Repeat each finger 10 times.
Lifts: Place your hand on a flat surface and lift each finger, one at a time, holding for a few seconds. Repeat each finger and thumb 10 times.
Squeezes: Use a soft stress ball or putty to squeeze in your palm, holding for a few seconds at the top of each squeeze. Repeat 10 times.
Wrist flexion and extension: Hold your arm out in front of you with your palm facing down. Bend your wrist up and down, holding for a few seconds each way. Repeat 10 times.
Wrist circles: Hold your hand out in front of you and make a gentle circle with your wrist. Repeat 10 times.

These exercises are designed to improve hand mobility, strength and flexibility. By exercising your fingers and wrist, you may be able to maintain hand function for longer, giving you more freedom and independence.

Arm and leg exercises

Another of the main types of MND is amyotrophic lateral sclerosis (ALS), which targets the arms and legs and weakens their muscles. This can lead to an increased risk of tripping or dropping things.

Here are a few exercises to work your arms and legs to slow down the degradation of your muscles:

Shoulder press: Lift your hands in the air with your elbows bent to make an L shape. Push both hands up to straighten your arms at the same time, then lower them to chest height again. Repeat as many times as comfortable.
Arm curls: Stand or sit with your arms down by your sides, palms facing forward. Bend your elbows and bring your hands towards your shoulders before lowering them back down. Repeat as many times as you can.
Reach across: Stand straight with two feet planted on the floor for stability, and reach one arm across your body, trying to stretch a few inches further than what’s comfortable. Repeat on the other side.
Side stepping: Stand in front of something sturdy, like a chair or table, and carefully step left or right. Bring your feet together, then step in the opposite direction, using your chair for support if you need it. Repeat as many times as is comfortable.
Knee extensions: Keeping your foot off the floor, kick your foot out in front of you and straighten your leg. Try not to lock your knee as you slowly place your foot back on the ground. Repeat on both sides 10 times.
Foot side taps: Sit upright and hold onto the sides of the chair as you bring one leg to the side, tapping your toe on the floor. Bring it back to the centre and repeat with the other leg.

Most of these exercises can be done while either sitting or standing, depending on how you’re most comfortable. There are plenty of muscles in your arms and legs, so even if you’re beginning to feel weakness in some of them, continuing to exercise can help slow down the effects of your MND in those that aren’t affected yet.

Seated exercises

Some people might find it difficult to stand up for a while without feeling tired or sore. Instead of letting this feeling get the best of you, there are plenty of exercises to do in the comfort of your favourite chair! Here are some seated exercises to try to maintain strength and flexibility:

Upper body twists: Cross your arms, touching each hand to the opposite shoulder. Keep your hips facing forward and turn your upper body slowly left and then right. Repeat 5-10 times.
Chest stretches: Sit upright in your chair, extend both your arms to the side, and push your chest forwards for three seconds. Return to the starting position and repeat 10 times.
Ankle flexibility: Sit upright and place your feet flat on the floor. Lift your toes as high as you can while keeping your heels down. Lower your toes back to the floor, then keep them there as you lift both heels.
Neck stretches: Sit upright in your chair with your shoulders down. Slowly turn your head to the left as far as is comfortable, holding for a few seconds. Return to the middle and do the same on the right side. Repeat three times on each side.
Seated marching: Sit upright and hold the sides of your chair if needed. Start marching your legs one at a time, keeping a controlled pace. Continue this for 30-45 seconds, or as long as you’re comfortable.
Punching in front: While seated, tuck your elbow into your side with your arms resting on the arm of your chair. Straighten one arm in front of your body with slow and controlled movements. Repeat on the other side, and keep punching for as long as is comfortable.

Exercising while seated doesn’t take away from the benefits of moving your body. While it might feel contradictory, sitting down while exercising can still boost your mood, stretch and flex your joints and improve blood flow to encourage muscle regeneration.

Physical activity

Some people with MND find that physical activities are slightly easier to complete than specific exercises. They also might be more interesting and fun, meaning you stick to them better than an exercise routine. Here are some activities to consider to gently move your body without exacerbating your MND symptoms:

Swimming and hydrotherapy: Moving in water can help improve your strength and mobility without putting pressure on your joints. Some people find that being in water makes them feel weightless, so they can move around easier than out of water.
Balance exercises: Simple activities like weight shifting can help you maintain your stability and feel more confident when moving around independently. Shifting your weight from one foot to the other can be done anywhere, but make sure you have something or someone to hold onto just in case you lose your balance.
Walking: Taking a gentle walk with a loved one can do wonders for your mind and body. Enjoy the fresh air while moving your legs as much as they’ll allow, as this not only helps strengthen muscles but also improves your respiratory function.
Household chores: Yes, housework can also be considered physical activity for people with MND. Mopping, vacuuming, or wiping down surfaces gives you an excuse to move your body gently while also fostering independence. Ask a loved one to help you so they can take over if you get tired, and admire a cleaner house thanks to your hard work.
Playing with children or grandchildren: Invite the family’s children around and engage with them in active play. Take them for a walk or to the park to burn some energy, or set up a table that you can both sit at to play with their toys. Playing with children is one of the best ways to gently exercise the body without realising you’re doing it.

Staying active as motor neurone disease progresses

MND is a progressive disease, which means your symptoms will continue to progress with time. This doesn’t mean you have to stop exercising altogether, but you might need to use assistive equipment at some point. This might include a brace or splint to help your joints remain aligned where muscle strength or tone has become uneven.

Your physical therapist can help you stay active for as long as possible, depending on the severity of your symptoms. If they’ve progressed to the point where active movement is no longer possible, a loved one or carer can still help with activities like active-assisted arm or leg cycling.

How Country Cousins can help

Here at Country Cousins, we pride ourselves on offering premium, compassionate care for those who need us, all from the comfort of their own homes. Our highly-trained carers offer round-the-clock support, including medical care, companionship, help around the house, running errands, encouraging exercises and more.

A live-in carer is the most popular choice for advanced-stage health conditions like MND. It helps you remain at home and surrounded by loved ones, rather than having to move to a residential home. We also offer palliative care for compassionate end-of-life support, staying by your side every step of your journey.

Talk to our team today

As the UK’s longest-serving introductory live-in care agency, we’ve been committed to providing bespoke, compassionate care to those who need it since 1959.

Give us a call today on 01293 224 706. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.