For Autoimmune Flare Day, I share some of my go-to low-impact aerobic options. This was something I really struggled with and definitely was there. These are some of the things that helped me, but please contact your doctor for personalized advice. If you are ready to reach the root cause of your feelings, please email the subject test at gina@fitnessista.com.
Hello friends! how are you? I hope you have a wonderful week. I look forward to lunch with the girl today and a modest evening of catching up to the dance of the stars. I love this season!
Today I wanted to chat a little more about my autoimmunity journey and some of the things that helped me during the flare, especially when I was training.
Low impact aerobic exercise options in the age of autoimmune flare
When you feel that movement is more difficult than usual
If you live in an autoimmune state, you know the ups and downs well. On some days you feel strong, competent and ready to receive training. Other days…just getting out of bed feels like a victory.
As someone who supports many clients (and has experienced a share of my own health hurdles), I have learned that movements don’t have to go away completely on the day of autoimmune flare. The key is to choose a low-collision aerobic exercise option that supports circulation, lymphatic flow and mood without pushing your body into more inflammation and fatigue.
I wanted to chat about some of my favorite mild, low impact aerobic exercise options for Autoimmune Flare Days, so you can respect your body while supporting your health and fitness goals.
Why low impact aerobic exercise is important during flares
When your immune system is burning, your body is already working overtime. High-intensity training can worsen symptoms and can spike cortisol and drain you.
On the other hand, low impact aerobic exercise:
Supports blood flow and oxygen delivery.
It encourages gentle detox through sweating and lymphatic movements.
It boosts mood and mental health.
It helps you stay consistent without burning.
Think of it as a way to meet your body while taking care of yourself.
Low-collision aerobic exercise option for autoimmune flare days
Walking (indoor or outdoor)
Walking is one of the most underrated, low impact aerobic exercises. Keep it calm on flare days. Take a leisurely walk around the neighborhood and go around the house. Fresh Air + Sunshine also helps reset your nervous system.
Tip: Start from 5-10 minutes and stretch from there if you’re feeling good.
Rebound (mini trampoline)
Rebound is one of my favorites from the autoimmune flare era. Light bounces support lymphatic movement, detoxification pathways, and help strengthen circulation without increasing taxation.
Tip: A gentle health bounce (foot stays on the trampoline) is enough. There is no need to jump high. Wear any TV shows or podcasts you enjoy.
Fixed or recumbent bike
If you have access to a bike or peloton, keep your resistance low and cadence simple. It’s a collaborative way to raise your heart rate without hitting the pavement.
Tip: Listen to podcasts or audiobooks
Swimming or walking in the water
If you have access to the pool, it’s hard to believe water training on a fiery day. Buoyancy supports the joints, and resistance gives you stress-free training.
Tip: Left and right walking in gentle wraps or deep-bottomed water are both excellent options.
Oval Trainer
Elliptical offers low impact aerobic exercise options that mimics being performed without joint stress. On flare days, keep the strength low and focus on smooth, stable movement.
Gentle dance and mobility flow
Sometimes, just move around the living room with music on your own and you can lift your spirits and keep moving. Simple Mobility Flow: Swirl joint, move left and right, roll your shoulder and it feels good and definitely counts as movement.
Walk in place or touch the lighting steps
On days when you don’t leave the house, you can gently raise your heart rate without marching on the spot or stomping from leaving your living room.
How to know if it is the correct strength
Here are my rules of thumb for flare day training:
You should feel better than when you first started.
You should be able to breathe through your nose forever (a sign you haven’t overdoed).
It should also keep the conversation going. Call and chat with friends and family while you’re moving.
If you needed a quick nap, it was probably too many. < - This was a great sign of me. I do some very intense strength training before going home to take a nap. This was a moment when I knew I needed to shrink primarily to support healing.
Remember: Movement is healing and fun, not punishment.
Additional recovery tools
On Flare Day, Cardio is just one of the puzzles. Some of my favorite tools to support recovery and healing are:
Relieves magnesium bath or spray muscles.
I love Red Light Therapy for Inflammatory Support (I love my lumebox <-code fitnessista + higherdose devices <-code fitnessista15).
CBD lotion for local tension.
Prioritize over sleep, nutrition, stress management, mobility/all others.
These practices help your body bounce back and reduce inflammation so that your body can return to the activities you love.
When you are on an autoimmune healing journey, it means learning to listen to your body so that you can adapt. One day I’m looking for rest, but that’s perfectly fine. Other days, gentle movements will help you feel more energetic, grounded and supported.
The best low-impact aerobic exercise option for Autoimmune Flare Days is to feel viable, enjoyable and feel better. It’s not exhausted.
So, please tell me, friends: When your body needs a little extra TLC, what is your favorite gentle cardio option?
xoxo
Gina
