Staying Active When You Have Lupus: Why and How

Living with lupus can feel like a chore fatigue, joint pain, and inflammation can discourage even the most motivated person. But here’s the truth: staying active is one of the most powerful ways to manage lupus symptoms and improve overall quality of life.

*Disclaimer:

The information provided in this article is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or advice from a qualified healthcare provider. Reliance on any information provided in this article is solely at your own risk.

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Exercise is not just safe for most people with lupus, it’s essential. Done correctly, it can help ease the very symptoms that make it feel difficult to move in the first place. According to the Lupus Foundation of America, regular physical activity can reduce inflammation, fight fatigue, protect joints, and help manage side effects of lupus medications, especially steroids.

Here’s what staying active can do for your body:

• Reduce fatigue and boost energy

• Decrease stiffness in joints and muscles

• Improve heart and lung health

• Prevent osteoporosis (bone thinning)

• Manage weight gain from medication

• Lift your mood and reduce depression or anxiety

• Support long-term immune system balance

Studies show that low-impact aerobic exercise can help lower disease activity and improve quality of life in lupus patients.

Everyone’s body is different, and lupus affects people in unique ways. The key is to find movement that feels good, not painful. Start small and gently.

Low Impact Exercises (these are easier on your joints and can be done at home or outside): • Walking

• Biking

• Swimming

• Water aerobics

• Yoga

• Tai chi

According to MyHealth Alberta, "walking daily can significantly reduce joint pain and improve circulation, especially if you have lupus arthritis.”

If you’re already active and prefer high-impact activities (like running), check with your doctor first to confirm your joints and organs can handle it.

Many people with lupus are photosensitive, meaning sunlight can cause flares. But that doesn’t mean you need to stay indoors. Check out this article about photosensitivity and lupus!

When you exercise outside:

• Wear sunscreen (SPF 30+) with broad UVA/UVB protection

• Use long sleeves, pants, and a wide-brimmed hat

• Plan workouts early in the morning or late in the evening

You don’t need to hit the gym for an hour. Even 5–10 minutes a day can make a difference. Slowly build up over time.

Try:

• Stretching or doing yoga during TV commercial breaks

• Taking short walks after meals

• Doing active chores like vacuuming, gardening, or walking your dog

• Inviting friends to go on hikes or join fitness classes

Never force yourself to push through pain. If something doesn’t feel right, stop. Rest. Adjust.

• If sore, try a hot bath or shower to relax muscles

• For larger areas (arms, legs): use the RICE method (Rest, Ice, Compression, Elevation)

• Avoid ice on fingers or toes if you have Raynaud’s disease, as it can trigger symptoms

If you're not sure what’s safe, ask your doctor. They may refer you to a physical therapist who can help you build a customized exercise plan.

Exercise with lupus doesn’t need to be intense, it just needs to be intentional. Whether it’s stretching, swimming, or walking with a friend, movement is medicine. Start slow, stay consistent, and always listen to your body.

You’re not just moving, you’re healing.

Staying Active When You Have Lupus | Lupus Foundation of America

Five Benefits of Exercise for Managing Lupus | Lupus Foundation of America

Living With Lupus | National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

Exercise and Lupus | MyHealth Alberta