This article may contain affiliate / compensated links. For full information, please see our disclaimer here.
Living with an autoimmune disease can be a challenging journey, filled with ups and downs, flare-ups, and periods of remission. While medication plays a crucial role in managing these conditions, an often-overlooked ally in the fight against autoimmunity is exercise. Far from being a mere supplement to traditional treatments, physical activity has emerged as a powerful tool in managing symptoms, improving quality of life, and potentially even altering the course of autoimmune diseases.
At first glance, the idea of exercising while battling an autoimmune condition might seem counterintuitive. After all, these diseases often come with fatigue, pain, and inflammation. However, a growing body of research suggests that regular physical activity can have profound benefits for those with autoimmune disorders.
One of the most significant ways exercise benefits those with autoimmune diseases is through its anti-inflammatory effects. When we exercise, our muscles release special signaling molecules called myokines. These myokines have powerful anti-inflammatory properties that can be observed throughout the body, not just in the muscles themselves. For instance, interleukin-10 (IL-10), a myokine released during exercise, has been shown to have potent anti-inflammatory effects. This is particularly important because many autoimmune diseases are characterized by chronic inflammation, which can lead to tissue damage and exacerbation of symptoms.
Exercise also appears to have a modulating effect on the immune system. Regular physical activity has been shown to:
These changes can help restore balance to an overactive immune system, potentially reducing the severity of autoimmune responses.
Many autoimmune diseases are associated with metabolic dysfunction, which can contribute to systemic inflammation. Exercise, particularly strength training, can help improve metabolic health by:
By addressing these metabolic factors, exercise can indirectly help manage autoimmune conditions by reducing overall inflammation in the body.
While the benefits of exercise for autoimmune diseases are clear, it’s important to choose the right types of physical activity. Different forms of exercise can offer unique benefits, and the best approach often involves a combination of various modalities.
Aerobic or cardiovascular exercise is crucial for overall health and can be particularly beneficial for those with autoimmune diseases. Activities like walking, cycling, swimming, and dancing can help improve cardiovascular health, boost energy levels, and reduce fatigue. For instance, a study on women with fibromyalgia found that those who participated in a long-term cardiovascular training program experienced significant alleviation of symptoms, including pain, anxiety, depression, and sleep difficulties.
Resistance or strength training is another vital component of exercise for autoimmune diseases. By building muscle strength, you can:
Strength training doesn’t necessarily mean heavy weightlifting. It can involve bodyweight exercises, resistance bands, or light weights, depending on your current fitness level and symptoms.
Exercises that focus on flexibility and balance, such as yoga and tai chi, can be particularly beneficial for those with autoimmune diseases affecting joint health. These practices combine gentle movements with deep breathing and meditation, offering benefits that extend beyond physical fitness to include stress reduction and improved mental health.
Water-based exercises are an excellent option for those with joint pain or mobility issues. The buoyancy of water supports body weight, reducing stress on joints while still providing resistance for strength building. Swimming, water aerobics, and other aquatic exercises can improve flexibility, range of motion, and cardiovascular fitness while being gentle on the body.
While exercise is generally beneficial for autoimmune diseases, it’s crucial to tailor your fitness routine to your specific condition and symptoms. Here are some considerations for common autoimmune diseases:
For those with RA, a combination of aerobic exercise, strength training, and flexibility work can help manage symptoms and improve joint function. Low-impact activities like cycling, swimming, and walking are often well-tolerated. It’s important to start slowly and gradually increase intensity and duration as tolerated.
People with lupus may benefit from a mix of aerobic and strength training exercises. A recent study showed that a 12-week program of intense treadmill walking significantly reduced fatigue and improved mental health in lupus patients. However, it’s crucial to be mindful of sun exposure for outdoor activities, as many lupus patients are photosensitive.
For MS patients, exercise can help manage fatigue, improve mobility, and enhance cognitive function. A combination of aerobic exercise, strength training, and balance work is often recommended. Activities like yoga and tai chi can be particularly beneficial for improving balance and reducing the risk of falls.
People with IBD may benefit from regular exercise, which has been shown to favorably change the gut microbiome and inhibit the activation of inflammatory pathways associated with these conditions.
Low to moderate-intensity activities are often well-tolerated, but it’s important to stay hydrated and be mindful of bathroom access during exercise.
Despite the clear benefits, many people with autoimmune diseases face barriers to regular exercise. Common challenges include fatigue, pain, and fear of exacerbating symptoms. Here are some strategies to overcome these obstacles:
One of the most important principles when starting an exercise program with an autoimmune disease is to begin slowly and progress gradually. This approach, often referred to as “start low, go slow,” helps prevent overexertion and reduces the risk of triggering a flare-up. For example, you might start with just a few minutes of gentle exercise per day and gradually increase the duration and intensity over time. Remember, consistency is more important than intensity, especially in the beginning.
Tuning into your body’s signals is crucial when exercising with an autoimmune disease. On days when symptoms flare, it may be wise to scale back and focus on gentle stretching or mindfulness practices instead of more intense activities.
Exercise doesn’t have to be a chore. Finding activities that you genuinely enjoy can make it easier to stick to a regular routine. This might involve trying different types of exercise until you find what works best for you, both in terms of enjoyment and symptom management.
Working with a physical therapist or an exercise physiologist who understands your condition can be invaluable. These professionals can help design a personalized exercise program that addresses your unique needs and goals while taking into account your specific symptoms and limitations.
While exercise should not be seen as a replacement for medical treatment, it can play a significant role in a comprehensive approach to managing autoimmune diseases. Regular physical activity can:
Moreover, exercise can help manage or prevent comorbidities often associated with autoimmune diseases, such as cardiovascular disease, osteoporosis, and type 2 diabetes.
While exercise is generally safe for most people with autoimmune diseases, it’s crucial to take certain precautions:
Embracing exercise as part of your autoimmune disease management strategy can be a game-changer. While it may seem daunting at first, the benefits of regular physical activity for those with autoimmune conditions are clear and wide-ranging. From reducing inflammation and managing symptoms to improving overall quality of life, exercise is a powerful tool in the fight against autoimmunity. Remember, the journey to incorporating exercise into your life is personal and unique. What works for one person may not work for another, and that’s okay. The key is to start where you are, move at your own pace, and be consistent. With time and patience, you may find that exercise becomes not just a part of your disease management strategy, but a source of joy, empowerment, and improved well-being. By embracing fitness, you’re not just managing your autoimmune disease – you’re taking an active role in your overall health and reclaiming control over your body. So lace up those sneakers, roll out that yoga mat, or dive into that pool. Your body, and your autoimmune condition, will thank you for it.
Citations:
1https://www.paincation.com/the-role-of-exercise-in-managing-autoimmune-diseases-rss/
2https://pubmed.ncbi.nlm.nih.gov/29108826/
3https://www.strength-space.com/strength-training-for-autoimmune-disease/
4https://carolinatotalwellness.com/blog/index.php/2019/05/13/exercise-and-autoimmune-disease-a-balancing-act/
5https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/best-exercises-for-rheumatoid-arthritis
6https://www.myositis.org/about-myositis/treatment-disease-management/exercise-physical-therapy/
7https://drmaggieyu.com/blog/exercises-impact-on-autoimmune-disorders/
8https://irp.nih.gov/blog/post/2023/02/exercise-energizes-patients-with-autoimmune-disease
9https://foxrehab.org/physical-benefits-exercise-autoimmune/
10https://www.welltheory.com/resources/the-8-best-exercises-for-ra