Stronger With Sjogren's: Why Exercise Might Be Your Most Powerful Tool
If you're living with Sjogren's Disease, the mere thought of exercise can bring on a mix of fear and hope. Will it make my fatigue worse? Will it trigger a flare? Is it even safe? I get it. As a physician and someone living with Sjogren's, I've wrestled with that bone-deep exhaustion, those achy joints, and the feeling of my body's batteries running at 5%.
The advice we often get is conflicting: "Push through it!" or "Just rest." Or the well-meaning friend who suggests, "Have you tried yoga?" as if we haven't thought of that. This internal conflict is exhausting, and it’s often made worse by negative past experiences – pushing too hard and ending up in bed for days, or feeling invalidated by a trainer.
When researchers look at activity levels in Sjogren's patients, they find a consistent pattern: most are doing some walking, but almost no one is consistently doing strength or balance training. We're missing out on some of the most powerful tools for managing our symptoms, often because we're afraid they'll make us worse.
What the Science Actually Says About Sjogren's & Exercise
I’m not here to tell you exercise is a cure-all. I’m here to show you what the science says so you can make an informed decision for your own body (in partnership with your healthcare team, of course!).
Multiple supervised clinical trials have looked at resistance or strength training in Sjogren's patients. These weren't just anecdotal stories; they were controlled trials monitored by healthcare professionals. The results are incredibly encouraging:
Significant Improvements in Fatigue and Pain: Strength training actually reduced fatigue and pain levels. This might seem counterintuitive, but when done correctly, with proper pacing, it helps!
Better Quality of Life: Participants reported feeling better overall – not just physically, but emotionally and mentally. They felt more capable, confident, and less limited by their disease.
Improved Physical Function: They got stronger and improved their cardiovascular fitness (measured by VO2 max). This means their bodies became more efficient at using oxygen, translating to better endurance in daily activities.
And here’s the most important part: In these supervised trials, there was NO increase in disease activity.
Let me say that again: Properly dosed, supervised exercise did not cause flares or worsen the disease. This is huge. This challenges the narrative many of us have been told – or have told ourselves.
Studies on gentle aerobic exercise (like Nordic walking) and mind-body practices (like Tai Chi and yoga) have found similar benefits, showing improvements in fatigue, mood, and overall fitness.
Exercise is Medicine: Finding the Right "Dose"
I want to emphasize a critical point: these studies used dosed and supervised exercise. This isn’t about jumping into a high-intensity bootcamp class or running a marathon. It’s about thoughtful, structured movement that respects your body’s limits.
Think of exercise like a medication: the right dose can be therapeutic, too much can be harmful, and not enough might not provide the benefits you're seeking.
What does this mean for you, practically speaking?
Pacing is Everything: Listen to your body. Start with less than you think you can handle. This might feel counterintuitive, but starting conservatively and building gradually is the key to sustainability.
Start Small: Aim for two short strength training sessions a week (even just 10 minutes of seated exercises or using a resistance band). Consistency over time creates change, not intensity in a single session.
Don't Forget Balance: Balance work is crucial for preventing falls and improving stability, especially since many of us with Sjogren's also deal with neuropathy or joint issues. Simple exercises like standing on one foot (holding onto a counter) or heel-to-toe walking can make a big difference.
Respect Your Flares: Have a plan for low-energy days. Gentle movement (light stretching, a few minutes of walking, or a recumbent bike) can still be beneficial during a flare. Most traditional programs fail us because they don’t account for the unpredictability of chronic illness.
My Personal Journey with Movement: Learning to Listen
When I started re-incorporating strength training, I made every mistake in the book. I’d feel good, do way too much (thinking I needed to make up for lost time), and then crash for a week, feeling like a total failure.
It took me a long time to learn that rest isn't failure; it's part of the process. I had to unlearn the "no pain, no gain" mentality. For us, pain is information. It’s about learning to distinguish between the discomfort of challenging muscles and the warning signs of overdoing it.
ANNOUNCING: The "Stronger with Sjogren's" Program!
The research is clear: the belief that exercise will automatically make you worse is a myth. When done correctly, it’s one of the most powerful tools we have.
That's exactly why I've been working on something special. I am thrilled to announce my brand-new, 12-month program: Stronger with Sjogren's. It's a comprehensive program that combines:
Education: Understanding the science behind movement and Sjogren's.
Supportive Community: A private, off-social-media space to connect.
Physician-Led Strength & Mindset Program: A well-thought-out program you can do from home, created in partnership with my phenomenal colleague, Dr. Ali Novitsky.
I created this because I kept seeing the same pattern: intelligent, motivated patients who want to feel better but don't know where to start or how to stay on track. They've been burned by programs that don't understand their bodies and feel isolated in their struggles.
Stronger with Sjogren's isn't just another fitness program. It's a year-long journey where you'll learn to:
Build strength safely and sustainably.
Navigate flares without losing progress.
Connect with others who truly get it.
Develop mindset tools to handle setbacks and work with your body.
If you want to be the first to get details when enrollment opens, join the waitlist! I can't wait to share more with you.
