How to do it
You need: A sturdy chair, A clock or timer.
Set out a firm chair with space to stand and move around it. Have water to hand and plan a rest after each part.
- Do five slow sit-to-stands from the chair, then sit and rest for a minute.
- Do ten seated marches, lifting each knee, then rest for a minute.
- Do ten slow heel raises holding the chair, then rest for a minute.
- Do five gentle standing side steps each way, then rest.
- Stop the circuit early if your legs feel heavy or your walking becomes unsteady.
Form cues
- You rest before you feel tired, not after.
- Movements stay slow and smooth throughout, with no rushing.
- You feel worked but not wiped out at the end.
Common mistakes
- Skipping the rest breaks to get it done quicker.
- Exercising in a hot room or the hottest part of the day, which worsens MS fatigue.
- Pushing on through heavy, weak legs, which tends to cause a longer setback.
Safety: Stop and message your physio if you have a fall, a sudden drop in strength or vision, or new numbness that does not settle.