Sharing of some of my low impact cardio options for autoimmune push days. It was something with which I really faced and that I definitely went there. These are some of the things that helped me, but please contact your doctor for personalized advice. If you are ready to access the deep cause of what you feel, send me an e-mail gina@fitnestsista.com subject test.
Hi friends! How are you doing? I hope you spend a great week. I can’t wait to have lunch with the girls today and a discreet night catch up Dancing. We love this season!
Today, I wanted to discuss a little more on My autoimmune trip And some of the things that helped me during an enlightening rocket, especially when you do training, especially the cardio, I felt more difficult.
Low impact cardio options for autoimmune push days
When the movement is more difficult than usual
If you live with an autoimmune condition, you know the ups and downs too well. Some days, you feel strong, capable and ready to undertake a training session. Other days … getting out of bed looks like a victory.
As a person who has supported many customers (and has known my own share of health hedges), I learned that the movement does not have to disappear completely on autoimmune rocket days. The key is to choose low impact cardio options that support traffic, lymphatic flow and mood – without pushing your body to more inflammation or exhaustion.
I wanted to discuss some of my soft and low-favorite cardio options for the days of autoimmune thrust, so that you can honor your body while supporting your health and fitness goals.
Why low impact cardio is important during lighting rockets
When your immune system evade, your body already has overtime. High intensity training can sometimes worsen symptoms, rotate cortisol and leave you.
Cardio with low impact, on the other hand:
Supports blood circulation and oxygen administration.
Encourages gentle detoxification through perspiration and lymphatic movement.
Stimulates mood and mental health.
Helps maintain consistency without exhausting yourself.
Consider it as a way to meet your body where it is while taking care of you.
Best low impact cardio options for autoimmune rocket days
Walking (inside or outside)
Walking is one of the most underestimated cardio exercises with low impact. The days of push, keep it sweet: a slow walk in your neighborhood, or even the towers inside your home. Fresh air + sun can also help reset your nervous system.
Tip: Start with 5 to 10 minutes, and if it feels good, are spreading from there.
Rebound (mini trampoline)
The rebound is one of my favorites for the days of autoimmune thrust. The luminous rebound helps to move the lymphatic fluid, supports the detoxification tracks and stimulates the circulation without being too trying.
Tip: soft health rebounds (the feet remain on the trampoline) are sufficient; You don’t need to jump high. Put a television show or a podcast you like.
Stationary bike or lying bike
If you have access to a bicycle or a peloton, keep the resistance low and the pace easy. It is a friendly way to raise your heart rate without beat the sidewalk.
Tip: Listen to a podcast or an audio book
Swimming or water walking
If you have access to a swimming pool, water training sessions are incredible for push days. The buoyancy supports the joints while the resistance gives you a training without tension.
Tip: soft towers or walking from one side to the other in water to the tasks are both of excellent choices.
Elliptical trainer
An elliptical offers a low impact cardio option that imitates running without joint stress. The days of escape, keep the intensity low and focus on a fluid and regular movement.
Sweet dance or mobility of the flows
Sometimes the simple fact of putting music and getting around in your living room can get your morale and make you move. A simple mobility flow: round joints, moving from one side to the other, rolling your shoulders feel good and certainly counts as a movement.
Walk in place or light keys
For days when leaving the house does not occur, walking in place or the side step can slowly raise your heart rate without leaving your living room.
How to know if it’s good intensity
Here is my golden rule for Flare Day training sessions:
You should feel better after than when you started, not worse.
You should be able to breathe through your nose all the time (a sign that you do not escape).
You should also be able to maintain a conversation. Call a friend or a family member and chat while you move your body.
If you need a nap immediately after, it was probably too much. <- It was a huge sign of me. I would do super intense strength training and I came home to take a nap. It was the moment when I knew that I had to give back mainly to support healing.
Do not forget: the movement must be healing and pleasant, not punishing.
Additional recovery tools
On the Flare days, the cardio is just a piece of the puzzle. Some of my favorite tools to support recovery and healing include:
Magnesium baths Or spray To appease the muscles.
Red light therapy (I like my Lumebox <- Fitnessasta + code Higher devices <- Fitness Code15) for support for inflammation.
CBD lotion for localized tension.
Prioritize sleep, nutrition, stress management and mobility / stretching everything else.
These practices help your body bounce back and maintain inflammation so that you can return to the activities you like.
When you are in a Autoimmune healing trip, It means learning to listen to your body so you can adapt. Some days call to rest, and it’s perfectly correct. Other days, a soft movement can help you feel more energetic, anchored and supported.
The best low impact cardio options for autoimmune push days are those that feel feasible, pleasant and leave you better; not exhausted.
So tell me, friends: what is your favorite sweet cardio option when your body needs a little additional TLC?
xoxo
Gina
