Share some of my low-impact aerobic exercise while on the autoimmune torch. This is something I really struggled with and must have been there. These are some things that help me, but please contact your doctor for personalized advice. If you are ready to understand the root cause of your feelings, please email the topic test at gina@fitnessista.com.
Hi, friends! Are you OK? I hope you have a great week. I’m looking forward to having lunch with the girl today, catching up on a low-key night Dancing with the stars. We love this season!
Today, I want to talk about my autoimmune journey and some of the things that helped me during the outbreak, especially when exercising, especially aerobic exercise is more challenging.
Low autoimmune flare day affects aerobic exercise
When exercise is harder than usual
If you have an autoimmune condition, you will be very aware of the ups and downs. Sometimes, you feel strong, capable and ready to work out. Other days…geting out of bed feels like a victory.
As someone who supports many clients (and has experienced my own health disorders), I learned that exercise doesn’t have to go away completely during the period of automatic immunity. The key is to choose low-impact aerobic exercise options that support circulation, lymphatic flow, and mood without pushing the body towards more inflammation or fatigue.
I want to talk about some of my favorite gentle and low-impact aerobic exercise options from the age of autoimmune flares so that you can respect your body while still supporting your health and fitness goals.
Why is it important to affect low aerobic exercise during flares
When your immune system burns, your body is already working overtime. High-intensity training can sometimes worsen the symptoms, stimulate cortisol and exhaust you.
On the other hand, low impact aerobic exercise:
Supports blood flow and oxygen delivery.
Encourage gentle detox through sweating and lymphatic exercise.
Strengthen emotional and mental health.
Helps maintain consistency without burning you.
Think of it as a way to meet your body while still taking care of yourself.
Best Low Impact Aerobic Exercise Choice for Autoimmune Flare Day
Walking (indoor or outdoor)
Walking is one of the most underestimated low-impact aerobic exercises. Stay gentle on days of flares: stroll slowly around you, or even stroll around the house. Fresh air + sunlight can also help reset your nervous system.
Tip: Start with 5–10 minutes and extend from there if you feel good.
Rebound (mini trampoline)
Rebounding is one of my favorites for the automatic Flare Immunization Day. Photoelasticity helps move lymph fluid, supports detoxification pathways, and increases circulation without over-taxation.
Tip: A gentle healthy rebound (foot left on the trampoline) is enough; you don’t need to jump high. Put on your favorite TV show or podcast.
Fixed bicycle or horizontal bicycle
If you have access to your bike or frequency, keep the drag and rhythm easily. It’s a joint friendly way to not hit the sidewalk.
Tip: Listen to podcasts or audiobooks
Swimming or walking in the water
If you have access to the pool, the water exercise is incredible on days with flares. Buoyancy supports joints, while resistance brings you exercise without stress.
Tip: Waist deep water soft circles or side walks are excellent choices.
Oval coach
The oval provides a low-impact aerobic exercise option that mimics without joint pressure. On days with flares, keep the intensity low and focus on smooth, stable movement.
Gentle dance or fluid flow
Sometimes, just playing music and moving around the living room can lift your spirit and keep you moving forward. Simple mobility flow: The circling joints, turning on one side, rolling the shoulders feels great, and definitely counts as movement.
Walk in place or touch with your feet
On days when no house happens, parades or side steps can gently lift your heart rhythm without leaving the living room.
How to know if this is the correct intensity
Here is my rule of thumb for my Flare Day exercise:
You should feel better at the beginning, not worse.
You should be able to breathe through your nose throughout the entire time (this is a sign that you are not overly extended).
You should also be able to maintain the conversation. Call a friend or family member and chat while moving your body.
If you need a nap right after this, that may be too much. < - This is a huge sign for me. I do super intense strength exercises and go home and take a nap. This is the moment when I knew I needed to rescalate to support recovery.
Remember: exercise should be healing and enjoyable, not punishment.
Other recovery tools
On days with flares, aerobic exercise is just part of the puzzle. Some of my favorite tools to support recovery and rehabilitation include:
Magnesium bath or spray to soothe muscles.
Red light therapy (I love my lumebox <-code fitnessista + high point device <-code fitnessISta15) is used for inflammation support.
CBD emulsion with local tension.
Prioritize sleep, nutrition, stress management and mobility/stretch everything else.
These practices help your body bounce back and keep inflammation so you can get back to your favorite activities.
When you’re on your autoimmune recovery journey, this means learning to listen to your body so you can adapt. Sometimes it takes a break, which is perfectly OK. Other days, gentle movements can help you feel more energetic, grounded and supported.
The best low-impact aerobic exercise for autoimmune flare days are those that feel feasible, pleasant and make you feel better; no exhaustion.
So, tell me, friend: What is your favorite mild aerobic exercise when your body needs extra TLC?
xoxo
Gina
