How to Start Exercising When You Have an Autoimmune Disease

The following guidance can help you begin an exercise routine that’s safe and feels good in your body.

1) Gradually ease off the brake.

This is something trainer Mark Schneider, CSCS, a strength coach and owner of the Retreat Strength Gym in Minneapolis, teaches clients who are reluctant to exercise due to fatigue or weakness. “Think of exercise as the gas pedal and daily activities — walking, cleaning, meeting friends — as lifting the brake incrementally. Before applying the gas, let the foot off the brake,” he says. Once you become more comfortable with physical movement in your day, you can start to incorporate more formal exercise.

2) Wear an activity tracker.

Wahls asks people to track their activity level with a wearable fitness-tracking device. “I tell people that the first step is to reduce minutes of sedentary time.” Set the tracker (or your smartphone) to go off every hour and then take a few steps around the room and grab a doorknob and do a few deep-knee bends. “This alone will have a profound impact,” she says.

3) Aim for a well-rounded routine.

This includes four types of exercise:

1. Aerobic/cardio activity, such as walking, jogging, cycling, swimming, or using an elliptical machine
2. Strength training, which can be done via body-weight exercises, bands, free weights, or weight machines
3. Mobility and stretching
4. Balance

“I don’t necessarily think everyone wants to start with all of those,” says Boyd. “It’s likely going to be more comfortable to begin with [an] activity like walking, as it’s sustainable, feasible, and can be done at an intensity level that’s tolerable.”

Once you’ve established a regular walking routine, add to it by trying other activities, such as swimming (cool or warm pool water may feel good on your body); tolerable muscle-strengthening exercises, like squats and planks; or mobility work, such as stretching, yoga, Pilates, or tai chi.

4) Modify exercise to your abilities.

Walking is powerful medicine, but it’s not accessible for everyone. If you are in a wheelchair, you can modify a workout to participate in aerobic exercise — even of the high-intensity variety, says Wahls. “I have people who [use a wheelchair], and I have them doing high-intensity exercise with half jumping jacks or marching with arm circles as they sit.”

Working with a physical therapist or personal trainer, especially one who has trained clients with chronic conditions, can help you make the necessary modifications.

5) Stay consistent.

Stick to an exercise routine and you should feel improved physical function and quality of life in about three months, says Wahls. Results, of course, vary from person to person. Certain factors can affect how quickly improvements become noticeable. Those include your previous and current activity and fitness levels; your autoimmune disease and the severity of its symptoms; any medications and treatments; other potential health issues; and your preferred type, amount, and intensity of exercise. Whether it takes one month or six, says Wahls, it’s important to trust that the benefits are worth the effort.