Low impact cardio options for autoimmune flare days

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 [email protected] 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 stay on the trampoline) are enough; you don’t need to jump high. Put on a TV show or a podcast you enjoy.

Stationary Bike or Recumbent Bike

If you have access to a bike or Peloton, keep resistance low and cadence easy. It’s a joint-friendly way to get your heart rate up without pounding the pavement.

Tip: Listen to a podcast or audiobook

Swimming or Water Walking

If you have access to a pool, water workouts are incredible for flare days. The buoyancy supports joints while the resistance gives you a workout without strain.

Tip: Gentle laps or walking side to side in waist-deep water are both excellent choices.

Elliptical Trainer

An elliptical offers a low-impact cardio option that mimics running without the joint stress. On flare days, keep the intensity low and focus on smooth, steady movement.

Gentle Dance or Mobility Flows

Sometimes, just putting on music and moving around your living room can lift your spirits and keep you moving. A simple mobility flow: circling joints, shifting side to side, rolling your shoulders feels good and definitely counts as movement.

Walking in Place or Light Step Touches

For days when leaving the house isn’t happening, marching in place or side stepping can gently elevate your heart rate without leaving your living room.

How to Know if It’s the Right Intensity

Here’s my rule of thumb for flare day workouts:

You should feel better after than when you started, not worse.

You should be able to breathe through your nose the entire time (a sign you’re not overexerting).

You should also be able to maintain a conversation. Call a friend or family member and chat while you’re moving your body.

If you need a nap immediately after, it was probably too much.

Remember: movement should be healing and enjoyable, not punishing.

Additional Recovery Tools

On flare days, cardio is just one piece of the puzzle. Some of my favorite tools to support recovery and healing include:

Magnesium baths or sprays to soothe muscles.

Red light therapy (I love my Lumebox HigherDOSE devices

CBD lotion for localized tension.

Prioritizing sleep, nutrition, stress management, and mobility/stretching over everything else.

These practices help your body bounce back and keep inflammation down so you can get back to the activities you love.

When you’re in an autoimmune healing journey, it means learning to listen to your body so you can adapt. Some days call for rest, and that’s perfectly okay. Other days, gentle movement can help you feel more energized, grounded, and supported.

The best low-impact cardio options for autoimmune flare days are the ones that feel doable, enjoyable, and leave you feeling better; not depleted.

So, tell me, friends: What’s your favorite gentle cardio option when your body needs a little extra TLC?

xoxo

Gina