重症肌无力与运动：保持活力和健康的秘诀

For many years, people living with 重症肌无力（MG） have avoided exercise or intense physical activity because they think that it could worsen 症状 or even trigger flare-ups. 

It’s possible that exercise can make symptoms worse, but staying inactive with this fear isn’t the best approach either. 

You need to move your body regularly. A sedentary lifestyle can lead to muscle deconditioning, in which your muscles weaken and lose strength over time. It also increases the risk of other health conditions (e.g., heart disease, osteoporosis, and obesity), which can affect your overall physical and mental well-being.

The latest 研究 suggests that exercise can help maintain muscle function, improve physical fitness, and support overall quality of life in people with myasthenia gravis.

In this article, we’ve listed some suitable physical activities and shared practical tips that can help you stay active and healthy without worsening your symptoms.

Understanding Myasthenia Gravis (MG) and Muscle Function

Myasthenia gravis is a progressive autoimmune condition that affects the connection between your nerves and muscles, leading to severe weakness and fatigue. This chronic condition mainly affects the voluntary muscle functions involved in walking, lifting, chewing, and even breathing. 

The symptoms of MG can get worse when an individual does repetitive movements. But symptoms often improve with rest. Because of this unique pattern, exercise often feels quite challenging for MG patients, as they experience greater fatigue and muscle weakness than the average person. 

Myasthenia Gravis and Exercise: What Research Says

Recently, several studies and case reports have demonstrated that low-to-moderate exercise can be safe and effective for people with clinically stable myasthenia gravis. In fact, people with mild myasthenia gravis can stay active, just like anyone else, by following the WHO guideline of exercising at least 150 minutes per week. 

一个 2026 study reported that regular physical activity can reduce secondary muscle deconditioning, improve functional outcomes, and enhance quality of life in patients with myasthenia gravis.

同样地， 2023 review of nine studies found that MG patients who participated in structured exercise programs experienced improvement in muscle strength, balance, and mobility. 

其他 学习 involving 159 patients with generalized myasthenia gravis disease reported improvements in muscle strength, functional capacity, and quality of life.  

Various other studies have supported the beneficial effects of exercise in people with myasthenia gravis. However, large-scale studies are still needed to strengthen these findings. 

Types of Exercises That Are Good for Myasthenia Gravis

Currently, there are no established guidelines for exercise intensity, duration, or loads for individuals with MG. But regular low-impact exercises can actually reduce fatigue in patients with MG. 

Below is the list of exercises that are generally safe and may help you stay active and healthy.

Aerobic (Endurance) Exercise

Aerobic exercise, such as walking, gentle jogging, or light treadmill use, can help improve endurance, reduce fatigue, and support a better quality of life in patients with MG. 

例如， 随机对照试验 of 40 patients with mild-to-moderate myasthenia gravis showed that regular 30-minute walks, in addition to standard MG treatment, significantly improved their quality of life. 

Resistance (Strength) Training

Light resistance exercises, such as sit-to-stand or wall push-ups, can help maintain muscle tone and improve daily functional tasks like climbing stairs or lifting objects. For example, one small study of 11 patients with mild MG found that 8 weeks of resistance training led to a 10% increase in knee strength. 

Respiratory (Breathing) Exercises

Since myasthenia gravis also affects breathing muscles, it is important to focus on respiratory exercises to improve pulmonary function and inspiratory muscle strength. 

Balance and Coordination Training

Individuals with MG can experience balance and coordination problems, which often increase the risk of falls. To avoid this, you can focus on standing-balance exercises or on Tai Chi to improve balance and coordination.  

Flexibility and Stretching Exercises

Stretching exercises, such as gentle full-body stretching, yoga-based stretching, or range-of-motion exercises, can help maintain joint mobility and reduce stiffness, making daily movements easier. 

Always consult a physical therapist before starting any exercise, as they can help you in planning a physical activity routine based on your functional capacity and MG state. 

Key Benefits of Exercise for People with Myasthenia Gravis

Current research indicates that consistent physical activity can offer several important benefits for people with mild-to-moderate MG. For instance, it can:

• Improve muscle strength and endurance needed for daily activities.
• Give you better balance and mobility.
• Improve breathing patterns and respiratory muscle strength.
• Improve mental health, which may, in turn, reduce depression-associated fatigue.
• Help prevent weight gain and muscle wasting from standard MG treatments such as immunosuppressive medications. 
• Enhance independence and quality of life. 
• Promote faster recovery in people who undergo surgery to remove the thymus gland, called 胸腺切除术.
• Reduce the risk of secondary chronic conditions such as muscle deconditioning, osteoporosis, and heart disease. 

Practical Tips for Staying Active and Healthy With Myasthenia Gravis

Here are some practical tips for exercising safely while living with myasthenia gravis: 

1. Start Slow and Build Gradually

If you’re new to exercise, start with light activities like 5–10 minutes of short walks, either outside or on a treadmill, and gradually increase the duration and intensity.

2. Find a Friend

If possible, you can plan an exercise session with your friend, as they can help you in emergencies, such as a 肌无力危象 that requires immediate medical attention.

3. Listen to Your Body

The symptoms of MG can fluctuate daily. Pay close attention to your body signals.  Do not work out beyond your body’s limits. If you feel increased weakness, dizziness, or excessive fatigue, you should stop activity immediately. 

4. Plan Rest Breaks

Always take short breaks between workouts to prevent overexertion. You can talk with your physical therapist or exercise physiologist to learn how often you should take breaks during physical activity. 

5. Exercise at the Right Time of Day

Choose the right time of exercise when your energy levels are high. You can exercise in the morning, as most MG people feel strongest at that time. 

Also, always exercise in a cool environment and stay hydrated during the activity. 

6. Stay Consistent

Always do regular, gentle activity, as it is more beneficial than occasional intense workouts.

7. Work With Professionals

A doctor or physical therapist can help you develop an individualized plan that you can follow to perform new activities safely. 

关键要点

In the beginning, you may find exercise a bit challenging due to weakness, fatigue, or other symptoms. But as you stay consistent, you’ll start to see improvements in your overall physical and mental well-being. 

It’s important to always follow the exercise plan designed by your doctor, physical therapist, or exercise physiologist to stay safe and active.