Does the thought of exercise with Sjogren's feel exhausting, well, exhausting? Trust me, you are not alone. Dealing with Sjogren's can feel like you've already run a marathon before you've even put on your sneakers! The fatigue can be overwhelming. Those achy joints and even the occasional "brain fog" don't exactly shout, "Let's go for a run!"

But what if I told you that finding the right kind –– and the right amount –– of exercise could actually help ease those Sjogren's symptoms? It’s true!

Exercise & Your Immune System: It’s Complicated

Let's get geeky for a minute! 🤓 Exercise is what we call an "immune modulator," which means it can either calmdown or rev up the immune response.

And when your immune system is a bit wonky, like in Sjogren’s where it mistakenly attacks your own tissues, striking the right balance is even more crucial. Too much strenuous exercise can actually lead to more inflammation and fatigue. Not exactly the result we’re after!

Your Body is Your Guide: Tuning in & Listening

Think of your body as your very own internal fitness coach – it gives you signals when you need to push a little harder or pull back. This inner wisdom is crucial when you have Sjogren’s!

Here's how to make sure your exercise routine is helping –– not hurting:

• Start Slow: Begin with gentle stretches or walks. Even 10 minutes is better than nothing! Rome wasn't built in a day –– but consistency is key.
• Honor Your Limits: There’s a difference between a healthy challenge and pushing yourself into a flare. Rest when you need to. You’re training for life –– a lifelong race that requires patience and strategy!
• Embrace the "No-Judgment Zone": We're our own harshest critics. Give yourself grace when those tough days pop up. That inner voice needs a dose of self-compassion!

Your Sjogren’s-Friendly Workout Menu:

Think of this like a movement buffet –– you get to choose the exercises that fuel your body and your joy!

• Low-Impact Love: Walking is a superhero. It’s easy, adaptable, and so good for the mind and body. Swimming, water aerobics, or even a leisurely bike ride are excellent for strengthening muscles without jarring your joints.
• Gentle Strength Building: A little resistance training goes a long way! You can lift light weights at home, use resistance bands, or even just do bodyweight exercises. If you aren’t ready for bodyweight exercises- this is where pool work or working with a trainer can be critical to rebuild muscle mass.
• The Power of Mindfulness: I'm a huge believer in the healing power of mind-body practices! Gentle yoga, Tai Chi, or Pilates can help ease those aches, improve sleep, and create that crucial connection to your inner world.
• Getting Creative with Options: If getting to the gym feels overwhelming (which is normal, given that unpredictable Sjogren’s fatigue!), chair yoga videos are incredible –– accessible, effective, and there’s no need to leave the comfort of your own home.

A Doctor's Personal Movement Routine: It’s a Work in Progress

Just like you, I deal with good days and challenging days! Here's a little peek at my own approach:

• Weightlifting My Way to Stronger Days: Lifting weights makes me feel like a superhero! 💪 But I had to build up to it –– slowly and consistently. Building muscle is actually boosting the quantity and quality of my mitochondria- the little power packs inside each of our cells.
• Weekend Adventures: I love those weekend hikes! But when my Sjogren’s throws a fatigue-party, a walk around the block is equally satisfying.

Remember, there's no shame in starting small or modifying what you do. The most important thing is to move your body –– in ways that make you feel good!

Let’s Embrace Our Individual Sjogren’s Journeys:

It's important to remember: every single one of us has a unique path, and that's beautiful. Celebrate every victory – whether it's 5 minutes of stretching, a brisk walk in the sunshine, or lifting that weight just a little bit higher this time. It’s all progress!

Share Your Favorite Moves:

I love hearing from this incredible Sjogren’s community! How do you stay active despite the ups and downs of Sjogren’s? Share your strategies and let's support each other in the comments! 😄