Cardio options with low impact for Autoimmune Flare Days

Sharing some of my low -impact cardio options for Autoimmune Flare days. It was something I really struggled with and I was definitely there. These are some of the things that helped me, but please contact your doctor for personalized advice. If you are ready to get to the root cause of how you feel, send me an email to gina@fitnessista.com test tests.

Hi friends! How are you? I hope you have a wonderful week. I look forward to lunch with the girls today and night night catching up Dancing with the starsS We love this season!

Today I wanted to talk a little more about my autoimmune journey and some of the things that helped me during glare, especially when I do training, especially Cardio felt more challenging.

Cardio options with low impact for Autoimmune Flare Days

When movement feels more difficult than usual

If you live with an autoimmune state, you know the ups and falls very well. Some days you feel strong, capable and ready to take a workout. Other days … just getting out of bed feels like a victory.

As someone who has supported many clients (and testing my own share of health obstacles), I learned that movement should not disappear completely on the days of autoimmune flames. The key is the choice of low-impact cardio options that support circulation, lymphatic flow and mood-without pushing your body into more inflammation or exhaustion.

I wanted to talk about some of my favorite gentle and low -impact cardio options for Autoimmune Flare Days, so you can honor your body by still supporting your goals for health and fitness.

Why low -impact cardio matters during ignition

When your immune system is on fire, your body is already working extraordinary. High intensity workouts can sometimes worsen the symptoms, chip cortisol and leave you drained.

Low -impact cardio, on the other hand:

Maintains blood flow and supply of oxygen.

Encourages gentle detox through sweating and lymphatic movement.

It enhances mood and mental health.

Helps maintain sequence without burning you.

Think of it as a way to meet your body where it is while still taking care of yourself.

The best cardio options with a low impact for Autoimmune Flare Days

Walking (indoors or outdoors)

Walking is one of the most unanimous low-impact cardio exercises. On the days of the flame, keep it gently: a slow walk through your neighborhood or even tours in your house. The sun + sunshine can also help you reset your nervous system.

Tip: Start with 5-10 minutes and if you feel good, stretch from there.

Bounce (mini trampoline)

Rebounding is one of my favorite for Autoimmune Flare days. The light jumps helps to move the lymphatic fluid, maintains detox pathways and increases circulation without being too taxation.

Tip: gentle health bounces (legs remain on the trampoline) are sufficient; You don’t have to jump high. Put a TV show or a podcast you like.

A stationary motor or lying bike

If you have access to a motor or pelon, keep the stability of low and cadaning easy. This is a joint way to increase your heart rate without hitting the sidewalk.

Tip: Listen to a podcast or audiobook

Swimming or walking with water

If you have access to the pool, water training is incredible for the days of flames. The float supports the joints while the resistance gives you a workout without tension.

Tip: Gentle tours or walking on the deep waist water is an excellent choice.

Elliptical trainer

The elliptic offers a low -impact cardio version that imitates that it works without joint stress. In the days of the flame, maintain low intensity and focus on smooth, stable movement.

Gentle dance or mobility is flowing

Sometimes just putting music and the movement around your living room can lift your mood and keep you moving. Plain mobility flow: round joints, shifting sideways, rolling your shoulders feels good and definitely considered movement.

Walking on a place or light steps touches

For days when leaving the house does not happen, marching on the spot or the guard can slightly increase your heart rate without leaving your living room.

How do I know if this is the right intensity

Here is my rule of training for the flame day:

You need to feel better afterwards than when you started, no more.

You should be able to breathe through your nose all the time (a sign you don’t redirect).

You also need to be able to maintain a conversation. Call a friend or family member and talk as you move your body.

If you need a nap right after that, it was probably too much. < - It was a huge sign for me. I would do super intense strength training and then I got home to navigate. This was the moment when I realized that I had to major to support healing.

Remember: movement should be healing and pleasant, not punishing.

Additional recovery tools

On the days of the flame, cardio is just one piece of puzzle. Some of my favorite recovery and healing support tools include:

Magnesium baths or Sprays To calm the muscles.

Therapy with red light (I love my Lumebox < - code Fitnessista + Devices with a higher dose < - Fitnessista15 code) for maintenance of inflammation.

CBD lotion for localized voltage.

Prioritization of sleep, nutrition, stress management and mobility/stretching over everything else.

These practices help your body bounce and keep inflammation so you can return to the activities you love.

When you are on an autoimmune healing trip, it means learning to listen to your body so you can adapt. Some days call for a break and it’s perfectly good. Other days of gentle movement can help you feel more administered, grounded and supported.

The best low-impact cardio options for Autoimmune Flare Days are those who feel enforceable, enjoyable and let you feel better; It is not exhausted.

So, tell me, friends: What is your favorite gentle cardio option when your body needs a little extra TLC?

xoxo

Gina