Living with an autoimmune condition means navigating a constantly shifting landscape. Some days, energy flows freely and movement feels natural. Other days, even the thought of gentle stretching can feel like too much. For those walking this path, finding a sustainable and compassionate relationship with exercise can help you honour your body’s rhythms, contributing to the cultivation of resilience with 'compounding interest' on your health. 

In both Ayurveda and modern exercise science, there’s increasing recognition that balance is the key. Movement is essential for circulation, joint health, metabolic support, and mood regulation, all of which can be compromised in autoimmune states. But too much intensity, or the wrong kind of intensity, can exacerbate inflammation, fatigue, and symptoms. So how do we know how much is enough? 

Ayurveda teaches us that health is sustained when the doshas are in balance, agni (digestive fire) is strong, and the tissues, channels, and elimination pathways are clear and functioning. For people with autoimmune disorders, there may be an underlying pattern of imbalance, often involving aggravated Vata or Pitta doshas, disturbed agni, and compromised ojas (vitality and immunity). A sattvic/yoga lifestyle aims to support all three through diet, rest, healthy levels of activity, and spiritual practice. 

From a physiological standpoint, autoimmune disorders are characterised by systemic inflammation and an immune response that mistakenly targets the body’s own tissues. Fatigue, joint pain, muscle stiffness, brain fog, and digestive issues are common. According to research published in Frontiers in Immunology (2018), regular moderate exercise may help reduce systemic inflammation and support immune regulation through the release of anti-inflammatory cytokines and improved neuroendocrine function. 

Moderation is key. 

Instead of jumping into high-intensity training or pushing through fatigue, a more refined approach to movement may be more beneficial. This might include: 

• Gentle to moderate strength training to maintain muscle mass and support metabolism. 

• Walking, jogging or cycling at a conversational pace. 

• Yoga asana focused on joint mobility, breath awareness, and nervous system regulation. 

• Restorative postures and breath practices like alternate nostril breathing or bhramari (humming breath).

Exercise physiologists often suggest using the “talk test” or the “rate of perceived exertion” to help determine a sustainable intensity. In practice, this means opting for activities where you feel comfortably challenged but still able to maintain a conversation (i.e. a relative state of sense of energetic steadiness). 

A great way to approach exercise for spoonies (I just learned this term recently)  intention over intensity. Movement becomes a form of self-care; with a deliberate and gently attentive return to presence. Whether you’re practicing Sun Salutations at sunrise or walking in nature, the goal isn’t perfection. It’s attunement. 

That attunement also applies to rest. For people with autoimmune disorders, high-quality sleep, nourishing meals, and periods of intentional rest are essential. Regularity in daily routines, getting to bed on time, and regular meals can support circadian health, hormonal balance, and tissue repair. 

It’s also worth acknowledging the emotional and psychological load that often accompanies chronic illness. The unpredictability of flares, the invisibility of pain, the loss of certainty in your own body. With these challenges lies an opportunity for the cultivation of adaptation and self-leadership. Which is where tools like yoga, Ayurveda, or an intelligent exercise plan can be so beneficial in helping us navigate the path. 

Ultimately, managing movement with autoimmune disease is not about doing more. It’s about doing what matters, consistently, with care. It’s about showing up for your body in ways that are positive, sustainable, and aligned with your deeper values and the ebbing and flowing your personal circumstances.