If you have an autoimmune disorder, your doctor has most likely advised you to engage in regular light exercise to help you manage your symptoms. However, during a flare-up, the last thing you want to do is put on your running shoes. You require advice to make exercising more manageable.
Your doctor is correct that exercise can help with the symptoms of many conditions, but you must first get past the discomfort and find a program that works for you. Following one-size-fits-all approaches will inevitably lead to frustration because popular fads fail to take into account your unique physiology. Fortunately, if you find a program that meets your needs, you can still work hard and reap the benefits.
Why Take a Holistic Approach to Treat Autoimmune Disorders?
Holistic medicine is more of a collection of complementary therapies that use biology to address the psychological, societal, ethical, and spiritual dimensions of total health. Poor habits influenced by modern life can unintentionally add to human suffering. Holistic approaches, such as exercise, diet, and sleep, as well as alternative treatments such as massage and acupuncture, address the whole person rather than just specific symptoms.
Some may dismiss such an approach as “New Age,” but it has biological merit. Every system in your body has an impact on the others. Each system is dependent on the others and cannot function without them.
For example, you may have heard that omega-3 fatty acids are beneficial to your heart and cardiovascular system. They do, however, have an effect on your hormones and immune system. Researchers, for example, have used the same fats to treat rheumatoid arthritis-related morning stiffness.
One aspect of holistic fitness is diet, and another is exercise. Even on flare days, here’s how to get your daily dose of movement.
6 Tips for Exercising With Your Autoimmune Disorder
Are you ready to begin your fitness regimen? Here are six suggestions for exercising while dealing with an autoimmune disorder.
1. Find the Right Program
There’s good news — you don’t have to train hard to reap benefits. Grueling workouts might not be the best approach for those with autoimmune disorders, as they push you past the intensity threshold. Cortisol levels rise when you exercise intensely. When cortisol levels rise, your endocrine system is impacted, which in turn impacts your immune function.
Cortisol is a substance that occurs naturally in the human body. It influences not only the “fight or flight” response, but also functions such as:
- Acting as an anti-inflammatory.
- Helping memory formation.
- Regulating immune system function.
- Regulating blood pressure.
- Regulating growth.
Cortisol levels that are too high have a negative impact. You will get poor results if your workouts are too strenuous. Instead, opt for something more moderate, such as the following:
- Walking
- Dancing
- Riding a bike or e-bike
- Some forms of yoga
- Roller or ice skating
- Hiking
- Swimming
2. Work With a Trainer
Even if you’ve worked out before, it’s worth scheduling a session or two with a trainer. Take advantage of this benefit, as many gyms include it as part of the membership fee.
Exercise physiology is a rapidly evolving field as people discover what works best for whom. This is why trainers are required to attend continuing education — so they can show you new techniques that work best and provide you with the most up-to-date data to back up new methods.
3. Use the 10-Minute Rule
You might not want to go to the gym or even march in place in your living room during a flare-up. When you think you might be able to push through but hesitate, use this technique: Set a timer for 10 minutes and engage in light exercise.
The trick is to allow yourself to stop after 10 minutes if you are still feeling bad. However, if the movement relieves your symptoms, you’ll often feel encouraged to keep going.
It’s a great way to get started and possibly feel the benefits before calling it a day. At the same time, be kind to yourself. It’s fine if you can’t do it today. You made an attempt.
4. Go Aquatic
When your joints creak from rheumatoid or psoriatic arthritis, you may be hesitant to exercise. Consider doing your workout in the pool.
The water relieves pressure on your knees and hips and acts as natural resistance, allowing your walking efforts to double as strength training exercises in addition to cardio. With less pressure on your joints, simply getting in the pool may provide relief.
5. Include Plenty of Variety
Even with a television to keep you company, walking on a treadmill can help you log miles and those all-important “steps.” Exercising outside when the weather permits reduces stress and adds variety.
Change up your routine as well. You might go for a walk one day and lift weights the next — each time, you use a different set of muscles. Having a different workout routine every day gives you a variety and works different muscles in different ways.
6. Remember, Any Movement Counts
Even if you don’t wear your sneakers, any activity counts toward your daily exercise quota. Working in the garden or vigorous house cleaning, for example, counts as a workout.
Don’t think you have to lace up your shoes and go to the gym for hours to get some exercise. A few laps around the mall, scrubbing some floors, or running some flights of stairs in your own home can all help you stay active
Exercising With an Autoimmune Disorder
Exercise is frequently recommended by doctors to patients suffering from autoimmune disorders. However, you require advice that is specific to your situation.
Follow these guidelines for exercising while dealing with an autoimmune disorder. When you’re not at the gym, a little movement can help relieve symptoms and make you feel better.
