I have a lot of friends that have an
Autoimmune disorder. I am being treated
For RA even though they have told me
I have a false positive, meaning I am
Higher than normal but not high enough
To say I have RA. I know I have
Arthritis and the Dr. put me on Meloxicam
Which I have noticed makes a difference.
I also take vitamins and supplement to help
Ease the pain. Below are some exercises
Perfect for someone that has an autoimmune disorder.
Go at your own pace, figure out what works for you.
Not everyone’s experience of autoimmune disease
symptoms is the same.
Start slowly with your workouts and work your way
up to more challenging ones.
Some days will be harder than others, adjust your workout accordingly.
If you miss a day because of a flare, don’t
beat yourself up about it, just make sure you
get back to the gym as soon as you can.
Have good support systems.
Talk to your health care providers about
your plans to exercise and get their input.
Make an appointment at your gym to have a fitness
assessment with a personal trainer.
It’s your trainer’s job to create a workout plan
that fits your ability and helps you fulfill your fitness goals.
You may also find it fun and motivating to have a fitness-buddy
other than your trainer, someone who you can attend
group classes with, or even just meet a designated
time to hit the cardio machines or do some weights together.
Choose low-impact exercises.
Low-impact activities are easier on your joints, back and knees.
Consider exercises like walking on the treadmill,
yoga, Pilates, weight training, low-impact circuit training
and swimming. Add in cardio and aerobics which fit
your ability levels such as rowing, stationary bike or
outdoor cycling, step climbing, elliptical and dance.
Keep a journal of your daily activities,
including when you exercise, the activities you did,
and what you ate. If you find yourself overly exerted,
you will probably see patterns start to emerge when
you have the most/ least amount of energy.
Take these into consideration and adjust your routine accordingly.
Conserve your “spoons”.
(If you’re not familiar with “spoon theory” already,
If you have an active autoimmune disorder you
only have so much energy to spend in one day,
you need to budget your time and energy as if it were money.
Don’t overextend yourself or plan too many activities
or appointments for one day. Prioritize self-care
activities, like exercise and other
things that make you feel good.
Give your body the fuel it needs to succeed –
consider an anti-inflammatory diet.
Many autoimmune disorders create inflammation
in the body, which leads to muscle and joint pain,
as well as fatigue. Consult with a nutritionist
to see if there are diet changes you can make
to help you succeed with your fitness goals.
In general, you want to consider eating lots of
fresh fruits and vegetables, drinking enough fresh water and incorporating Omega 3 essential fatty acids
into your diet. You probably want to avoid:
lactose, red meat, white flour, processed-sugar,
deep-fried foods and alcohol – all of which can lead to a rise in inflammation.
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