Struggling with an autoimmune disease can often include exercise intolerance as a symptom. Not only do you feel tired at times throughout the day, but you also feel like it is almost impossible to exercise at times. Exercise intolerance is when you have a decreased ability to perform physical activities. This ability is at a lower level than someone similar to you in age, sex, and build. You may also experience post-exercise fatigue, nausea, and prolonged muscle pain.
Link Between Exercise Intolerance, Stress, and Autoimmunity
So why does this happen to those with an autoimmune disease? Those with an autoimmune disease have an overactive immune system, which puts their body under massive stress. The body is constantly trying to fight this stress. Stress can also come from toxins in the environment, hidden pathogens living in the body, consumption of processed and non-organic foods, and consumption of alcohol. Unhealthy relationships, work issues, past trauma, physical accidents, emotional turmoil, and physical activity may also contribute to stress. You can read about how to reduce stress here. At the same time, daily physical activity is an important part of healing and staying healthy. Exercise can be a positive stressor where it helps you become stronger, faster, and more resilient. Physical exercise, when done properly, may improve your mood, blood flow, lung health, heart health, muscle mass, and more. So the real question is, what type, frequency, amount, and intensity of exercise are right for you?
How to Start If You Have Exercise Intolerance
Walking
Walking is always a good starting point for physical activity when it comes to autoimmune diseases. It may promote cardiovascular health. However, since it is not intense, it does not provoke the release of cortisol and adrenaline. Cortisol is your stress hormone. When you are generally tired all the time, you do not want to work up cortisol levels in the body. Another benefit of walking is that you can do this outside and get exposure to sunlight. Daily sunlight exposure is important to regulate hormones and receive vitamin D. Those are two important factors for healing. Walking outside also exposes you to fresh air and nature, which may reduce stress and elevate your mood.
Yoga
Although there are many different types of yoga, this activity typically strengthens your muscles and improves your flexibility. If you have extreme fatigue, doing more gentle yoga may be a good idea. On the other hand, if you are at a healthier and more energetic level in your life, you may want to consider more intense yoga. Power yoga is an example of an intense form of yoga. Yoga may also help with stress management. This is especially true when you practice stillness, meditation, and breathing techniques. Depending upon your fatigue and pain levels, you may have to start small by doing some videos in your own home. As your body builds resilience, you may want to consider longer, more intense yoga classes. These classes could be either taught by an instructor at a studio or in the comfort of your own home.
Strength Training
Strength training is so important to build and maintain muscle mass, maintain healthy blood sugar levels, and even burn fat. Muscle burns more calories when at rest than other tissues. This is why building muscle can be more effective than other exercises when it comes to weight loss or management. In my opinion, a combination of strength training, cardio, mobility, and stretching completes a healthy, weekly exercise routine. For someone still struggling with fatigue, doing short duration, low-intensity strength training may be very beneficial. It may also be a great starting point. Trying to do something that is very high intensity with weight, such as CrossFit, may trigger a flare-up, or leave you feeling exhausted and sore for weeks.
Long Distance, Endurance Training
Swimming and running many miles are two types of intense workouts. Doing such workouts triggers the release of adrenaline and cortisol. These types of workouts may not be for you yet. Especially if you are often fatigued, in pain, and struggling with your autoimmune disease! You do not want to exhaust your body, even more, when you yourself are already exhausted. This type of training may help burn fat and promote cardiovascular health. However, you should only consider it if you have put your autoimmune disease into remission, or have at least healed quite a bit.
Finding What Works For You When You Have Exercise Intolerance
As far as the frequency, duration, and intensity of these exercises, you just have to do what works for you. The worse off your health is, the slower you may want to start. If you have put your autoimmune disease into remission, like myself, you may want to consider amping up your workouts. However, you always want to be mindful of the fact that doing too much can still cause a flare-up. Accordingly, remember to try to incorporate a mix of mobility, flexibility, strength, and cardiovascular training into your workouts throughout the week. This may look like 3 days of walking for 30 minutes, 2 days of strength training and mobility, 1 day of yoga, and stretching daily. Start slow and tune into your body. Movement is a key pillar to healing an autoimmune disease naturally. Nevertheless, learning the right movement for your body will be up to you.
If you’re still confused as to what exercise suits you the most, book your free call with me and I’ll be more than happy to assist you. Use the link below to schedule your call!
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