We, at Molly’s Fund Fighting Lupus, are not doctors or physical therapists. Therefore, we cannot assume to know the appropriate exercise program for you with your specific health limitations and/or concerns. We know exercise is not a “one size fits all” solution. This blog is only intended to inform you on the medically proven benefits, as well as, the variety of fitness options out there, so that you may have an open conversation with your medical provider about what type of exercise is most beneficial to you.
BENEFITS OF EXERCISE
“An object at rest, tends to stay at rest. An object in motion tends to stay in motion.”
– Newton’s First Law of Gravity
This law certainly applies to you and me and exercise. Now, don’t get me wrong… we all need to rest. Additionally, it is crucial to follow doctor’s orders if you have been asked to rest, and not to exercise. However, for those who have been urged to exercise, but don’t…this blog is for you. Hopefully, this information will open your eyes to the different (and even fun) ways you can “stay in motion” and possibly even help your body and lupus symptoms through exercise.
Systemic lupus erythematosus (SLE) is a chronic inflammatory disease that affects multiple systems in the body. It can cause debilitating fatigue, muscle and joint pain and drastically affect one’s quality of life. Physical exercise is not only an important tool to maintaining a healthy body mass index, and reducing metabolic issues, it also lowers your risk for cardiovascular incidences. This is an extremely important reason to get on the fitness train, because cardiovascular disease (heart attacks, strokes, and blood clots) is the number one cause of death in people with SLE. Thankfully, exercise, (especially light-to moderate aerobic exercise) decreases the risk of developing these complications. In addition, exercise has these known benefits:
- Decreases bad (LDL) cholesterol
- Increases good (HDL) cholesterol
- Decreases high blood pressure
- Improves range of motion in joints
- Decrease muscle stiffness
- Increase energy levels
- Helps with diabetes
- Helps maintain a healthy body mass index
- Increases muscle mass
- Increases bone density
- Help improve sleep
- Helps decrease depression
- Helps with anxiety and stress
- Improves memory
TYPES OF EXERCISE
As mentioned above, there is no “one size fits all” regarding exercise. And quite frankly, everyone’s personal preference is different in regards to fitness. Some people love going to the gym, some would never feel comfortable stepping foot in a gym. Some people only exercise outdoors, some people don’t want to leave their home. Some people want to exercise with a partner or in a group, some want to do it by themselves while listening to their favorite workout jams.
The trick is finding what is appealing, making it fun, and making it a routine. In a recent article, Dr. Davis Wofsy MD, at the University of California at San Francisco, suggests that low-impact (walking, swimming, elliptical machine) exercise can improve muscle strength, ease muscle stiffness and increase joint range of motion. Additionally, the American College of Rheumatology urges people with lupus to attempt to incorporate four different types of exercise into their fitness routine. These include:
- Flexibility exercises – these exercises reduce stiffness and increase range of motion in the joints through stretching.
- Strengthening exercises – these exercises can contribute to better joint support and increasing muscle mass by working the muscles more vigorously through resistance training or weight-lifting.
- Aerobic or “cardio” exercise – these exercises improve heart and lung function by increasing the heart rate. Some aerobic exercises include step classes, dancing and cycling.
- Body awareness exercise – these exercises improve posture, balance, coordination and muscle strength. These include tai chi, yoga and Pilates. Sometimes they are referred to as “low-impact” exercise because they can improve muscle tone without damaging your joints.
TIPS TO A SUCCESSFUL EXERCISE ROUTINE
- Make sure that you have comfortable, supportive clothing for your fitness routine. The right shoes can make all the difference! If you have foot problems, check out this helpful website.
- If you are photosensitive, make sure if you are exercising outside, you are wearing UV protective clothing and are avoiding the hours of 10:00 am to 4:00 pm when the UV rays are the highest. Investing in a UV sensor, like SHADE may be very helpful as well.
- Start slowly, don’t be taking a CrossFit class on your first time back at a gym in five years. Gradually try to build up to 30 minutes of exercise a session if that has been cleared by your doctor.
- Put it on the calendar. Make it a regular part of your lifestyle.
- Make it convenient. It will increase the odds of you following through.
- Choose something fun! And add variety. Mix it up! Try a yoga class, then go for a walk with a friend. It is good for your muscles and for your mind!
- Don’t give up if you are sore or tired after a workout. Everyone is.
- Don’t get discouraged if a flare, an infection, or life gets in the way of your fitness routine and you stop for a while. Come back to it when you can. Life happens.
- Track your success and be proud of yourself that you are being proactive with your own health!
TESTIMONIALS FROM OUR LOCAL LUPUS COMMUNITY
Danielle, from our Portland lupus community has stage three nephritis. She recently finished a six month high dose steroid therapy for her kidneys. Above everything she has been given for her lupus, she feels exercise is her only saving grace. She states, “I believe working out to be the best medicine for my Lupus.” Danielle has a passion for cycling and not only enjoys taking cycling classes but teaching them as well.
Margie is a local member of our support group who suffers from the lupus overlap condition, Mixed Connective Tissue Disease. She finds rejuvenation by taking tai chi classes. Since starting tai chi two years ago, she states that, “It has definitely improved my balance and overall strength and fitness.”
Kelli, or should I say, me – who has had lupus since the age of eleven. I have always enjoyed dancing, I love taking yoga and going on a nature walk. It is not easy, but I know that I always feel better physically and emotionally in the long run if I push myself to exercise.
YOUTUBE FITNESS TUTORIALS
Tai Chi for beginners: https://www.youtube.com/watch?v=hIOHGrYCEJ4
Chair Yoga: https://www.youtube.com/watch?v=9rNxHZGREks
Water therapy exercises: https://www.youtube.com/watch?v=2gyZ18mODV8
Low-impact gym exercise tips: https://www.youtube.com/watch?v=UBb6Sz5f2Do
Dr. Donald E. Thomas, Jr. (2014). The Lupus Encyclopedia, Johns Hopkins University Press, pp. 676-677.