Sharing some of my go-to low-impact cardio options for autoimmune flare days. This was something I really struggled with and have definitely been there. These are some of the things that helped me, but please reach out to your doctor for personalized advice. If you’re ready to get to the root cause of how you’re feeling, email me gina@fitnessista.com subject TESTING.
Hi friends! How are you? I hope you’re having a lovely week. I’m looking forward to lunch with the girls today and a low-key night catching up on Dancing with the Stars. We’re loving this season!
Today, I wanted to chat a little more about my autoimmune journey and some of the things that have helped me during a flare, especially when doing workouts, especially cardio felt more challenging.
Low-Impact Cardio Options for Autoimmune Flare Days
When Movement Feels Harder Than Usual
If you live with an autoimmune condition, you know the ups and downs all too well. Some days you feel strong, capable, and ready to take on a workout. Other days… just getting out of bed feels like a victory.
As someone who has supported many clients (and experienced my own share of health hurdles), I’ve learned that movement doesn’t have to totally disappear on autoimmune flare days. The key is choosing low-impact cardio options that support circulation, lymphatic flow, and mood – without pushing your body into more inflammation or exhaustion.
I wanted to chat about some of my favorite gentle and low-impact cardio options for autoimmune flare days, so you can honor your body while still supporting your health and fitness goals.
Why Low-Impact Cardio Matters During Flares
When your immune system is flaring, your body is already working overtime. High-intensity training can sometimes make symptoms worse, spiking cortisol and leaving you drained.
Low-impact cardio, on the other hand:
Supports blood flow and oxygen delivery.
Encourages gentle detox through sweating and lymphatic movement.
Boosts mood and mental health.
Helps maintain consistency without burning you out.
Think of it as a way to meet your body where it’s at while still taking care of yourself.
Best Low-Impact Cardio Options for Autoimmune Flare Days
Walking (Indoors or Outdoors)
Walking is one of the most underrated low-impact cardio exercises. On flare days, keep it gentle: a slow stroll around your neighborhood, or even laps inside your house. Fresh air + sunshine can also help reset your nervous system.
Tip: Start with 5–10 minutes, and if it feels good, extend from there.
Rebounding (Mini Trampoline)
Rebounding is one of my favorites for autoimmune flare days. The light bouncing helps move lymph fluid, supports detox pathways, and boosts circulation without being too taxing.
Tip: Gentle health bounces (feet s