06/09/2026
🏃♀️ 3 things people with autoimmune conditions need to consider when exercising
1. Fatigue and Post Exertional Malaise (PEM)
* The Struggle: Unlike normal post workout tiredness, many experience deep, systemic fatigue that can last for days. This stems from the body fighting chronic inflammation and an inability of the mitochondria to produce energy efficiently.
*How to Manage: Focus on low impact movements and stay well within a 50–70% maximum effort rule. Listen to your body and break workouts into shorter sessions rather than one long, exhausting session.
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2. Chronic Joint and Muscle Pain
* The Struggle: Conditions like rheumatoid arthritis, lupus, and myositis attack the joints, muscles, and surrounding tissues, causing pain and stiffness. This makes high impact or heavily weighted exercises incredibly painful and can delay muscle repair.
* How to Manage: Prioritize exercises that reduce stress on your joints. This doesn’t mean you can’t lift weights it just means working within your limits. Always prioritize warm ups to lubricate the joints before starting.
3. Exercise Intolerance and Symptom Flare ups
* The Struggle: Because autoimmunity often elevates the body's baseline inflammatory response, high intensity exercise can actually increase inflammatory biomarkers instead of reducing them. This can lead to nausea, flu like symptoms, or intense symptom flare ups.
* How to Manage: Incorporate more recovery days than average and consider working alongside a personal trainer who specializes in chronic illnesses to pace your routine safely.
