How to Manage Exertion With an Autoimmune Disease

It can be tough to know how hard — and how often — you should exercise when living with an autoimmune disease.

“Overtraining likely won’t worsen the autoimmune condition itself, but it taxes the system excessively, making it harder to recover and function in daily life,” says Schneider. “The key is balancing effort with recovery so that training enhances life rather than depletes it.”

That’s where adjusting your dose comes in.

A “dose” of exercise includes an activity’s duration, intensity, and frequency. The appropriate dose varies according to the needs of an individual and may require some trial and error to dial in — especially when starting a new routine or changing an established one. After initiating an exercise program, “people may have some pain and discomfort,” says Wahls. “This may be interpreted as a reason to not work out, but that would be unfortunate. If they stay with their exercise routine, the initial discomfort will diminish over time.”

Discomfort, though, is different from being dog-tired. Ideally, you’d recover your usual energy within a couple of hours after working out. If you exercise and are exhausted — meaning you cannot function for several hours afterward or throughout the next day — you’ll need to adjust your dose, Wahls says.

Cut back your exercise by a quarter or half, then gradually work your way back up as your body acclimates. If you’re currently working out for 30 minutes, for example, try 15 next time. If four days a week is too much for you, reduce the number to two or three. If jogging is too intense, try speed walking or moderate walking. And remember that whatever movement you do is a win.