Looking to get moving, but worried about safety? You’re not alone. Muscle weakness and other symptoms of myasthenia gravis (MG), like fatigue and uncoordinated movements, can pose challenges to being physically active. It’s understandable to worry about your safety while exercising with MG.

“Extremely fatigued,” one MGteam member wrote. “It’s like I can feel it drain out when I have done too much. It leaves my face and lowers, and out my body it goes. … If I don’t lie down, I will fall down.”

MG symptoms might make you want to avoid working out, yet research suggests that people with stable MG can safely exercise and, as a result, improve muscle function. Read on to learn more about the benefits of exercise and which activities tend to work best for people living with MG.

It’s important to consult your doctor before starting any new physical activity. Your doctor can help you avoid injury, set healthy goals, and even refer you to resources or a physical therapist to design an exercise routine.

Benefits of Exercise With Myasthenia Gravis

Physical exercise not only has physical benefits, but it can positively affect mental well-being. Though research is limited to small studies, results have shown that people with stable MG can benefit from exercise by getting 150 minutes of moderate physical activity every week.

A review of studies examining muscle training programs for people with MG found that, overall, their muscles grew stronger and bigger. A different review concluded that regular exercise, whether focused on endurance or strength, is beneficial for people with neuromuscular disorders in general. Exercise is also often a part of the treatment plan for autoimmune diseases, including conditions associated with MG, like rheumatoid arthritis.

Exercise may improve mental wellness too. One small study found that a 12-week aerobic and resistance training program resulted in small improvements in quality of life, as measured by an MG-specific quality of life assessment. However, a different study found mixed results, showing the need for more research on how exercise impacts people living with MG.

Some MGteam members report that exercise generally adds a positive note to their day or helps with stress. For example, one member shared, “Got up early, ate breakfast, and completed stretching and strength exercises. Then I walked my 30 minutes. It’s a great day so far!”

Responding to a member’s question about how others manage stress, one member wrote, “I engage in music-listening, singing, or exercise.”

Potential Risks

Some MG symptoms or disease severity levels may make exercising with MG unsafe. For example, because MG muscle fatigue and weakness can worsen with repetitive and prolonged use, it’s important to listen to your body and rest to let the muscles recuperate. Older adults with MG, people with certain comorbidities, or people with severe MG may need alternative, lower-intensity exercise programs.

It’s always best to talk to your neurologist or another doctor before starting any new exercises to make sure the physical activity you choose is right and safe for you. Ask your doctor about alternative exercises if challenges arise, and be sure to tell them about any symptoms that worsen after exercise. You might also consider physical therapy to help you establish an exercise routine that works for you.

Keeping exercise simple and taking it slow is a good way to begin. The good news is that getting moving doesn’t require complicated exercise routines. The Myasthenia Gravis Foundation of America notes that walking, resistance-band exercises, and yoga are great low-impact ways to stay active.

1. Walking

Walking is a type of aerobic exercise that can help you get your heart rate up while still being low-impact. One of the great things about walking for exercise is how simple it is — all you need is a place to walk and some comfortable shoes.

The Myasthenia Gravis Foundation of America recommends starting with short walks, like two minutes a day, and working your way up to longer walks. Move at a pace that works for you. It’s important to respect your body and how much it can handle that day, even if the walk is short.

As one MGteam member put it, “Today I did a walk to the lobby from my room. It is a respectable exercise. That was enough for a so-so day. Definitely try to walk to preserve strength and mobility.”

2. Resistance-Band Exercises

Resistance-band exercises are a form of strength training that can help increase muscle strength. Resistance-band exercises work by making your muscles work harder when the band or tube is stretched. These repetitive movements make the muscles stronger over time. Because muscle weakness is a common and sometimes debilitating symptom of MG, increasing muscle strength can help make everyday activities easier.

For example, one small study found that eight weeks of resistance exercises led to a 10 percent increase in knee extensor strength among participants with myasthenia gravis, which helps with everyday movements like walking, climbing stairs, and standing up. The resistance training also led to a 23 percent increase in shoulder abductor strength — the muscles that allow you to move your arms from your side to above your head.

All you need is a resistance band to get started. You can try a light band at first, which will provide less resistance, and work your way to heavier bands from there. Talk to your health care team or physical therapist for resistance-band exercises to incorporate into your weekly routine.

3. Yoga

Yoga is a great way to get moving, and it can improve balance and strength while promoting a more positive mindset. Consider a beginner yoga class or video to start. You can try out simple poses and balance exercises and evaluate how they feel for your body.

Just as with walking or resistance training, it’s important to take yoga slowly and set realistic expectations for yourself. For example, a personal trainer interviewed by Conquer Myasthenia Gravis recommends telling the yoga instructor (if you take a class) that you’re planning to stay for 10 minutes to try it out. Then you can move up from there, over time.

Some types of yoga may be more focused on stretching. Many MGteam members recommend stretching as a good way to get moving, especially if you’re feeling really tired but still want to do something for your body. “My advice for the exercise is to try stretching first. My fatigue is also overwhelming,” one member wrote in response to another’s comment about exercise and fatigue.

Another commented on how stretching is a type of movement that’s low-key but beneficial: “I just printed a doc with stretching for MG patients. Neck, arms, legs, and ankles. Felt pretty relaxed after a few, and stretching is not using up too much energy.”

Celebrate Movement

Getting started with exercise may be intimidating, but remember you can take it slow. Being physically active is one way to celebrate your body and feel better in it too. Getting more exercise may help you feel more empowered to raise awareness about life with MG or participate in MG Awareness Month.

The bottom line is that it’s possible to have an exercise routine by taking it step by step — maybe even literally — and listening to your body. Be kind to yourself and talk to your neurology provider if challenges come up. Remember that even small steps toward being more active are worth celebrating.

Talk With Others Who Understand

MGteam is the social network for people living with myasthenia gravis and their loved ones. On MGteam, more than 1,000 members come together to ask questions, give advice, and share their stories with others who understand life with myasthenia gravis.

Do you exercise with myasthenia gravis? What exercises do you do to get moving? Share your experience in the comments below, or start a conversation by posting on your Activities page.