A Sjogren's-Friendly Workout Plan You Can ACTUALLY Stick To (Even During a Flare)
Today, let's get practical. Let's build a basic, flare-friendly movement plan that you can follow even if you crash, miss a few days, or feel that familiar Sjogren's fatigue setting in. Because theory is nice, but what you really need is a plan you can actually use.
A successful movement plan for chronic illness isn't about perfection; it's about having a flexible framework. It's something you can return to when life gets chaotic or your body isn't cooperating, and it has built-in grace for those hard days. I'm going to walk you through a simple five-step framework you can start using today, and I'll show you where people usually get stuck and how to troubleshoot those common problems. Let's dive in.
Step 1: Establish Your Baseline (Without Judgment)
Before adding anything new, let's get honest about what you're actually doing now. This includes intentional exercise (like a walk or yoga) and daily life movement (chores, grocery shopping, playing with kids, walking at work).
For one week, track your movement in a notebook or on your phone. The important part? Do your best to withhold judgment. This isn't about shaming yourself; it's about gathering data with a mindset of curiosity. You might be doing more than you think, or you might realize you're not getting as much movement as you'd like.
This baseline is crucial because it prevents the classic mistake of adding too much, too fast. If you're currently doing 10 minutes of movement per day, jumping to an hour-long workout is a recipe for disaster.
What to Track:
What movement did you do?
How long did it last?
How did you feel during the movement?
How did you feel the next day? (This last one is especially important for chronic illness!)
Step 2: Add Two Strength "Touch-Points"
Just two to three days per week, add 10 minutes of intentional strength work. This can be seated, bodyweight-only exercises. The goal is simply to touch your muscles and remind them you're there to help them get stronger.
Why strength training? Research shows it's one of the most effective tools for managing fatigue and pain in Sjogren's. Stronger muscles support your joints, improve your functional capacity, and can reduce inflammation over time. We're talking about functional strength – the kind that helps you carry groceries and get up off the floor.
A 10-minute session could look like:
2-3 minutes of gentle warm-up (e.g., arm circles).
5 minutes of 2-4 exercises targeting different muscle groups (e.g., seated chest presses, sit-to-stands, bicep curls with body weight or light weights).
2-3 minutes of cool-down with gentle stretching. (If you're hypermobile, keep stretching contained and don't push it!)
We are not training to failure. We're finding that sweet spot where you feel the muscles working, but you're not exhausted.
Step 3: Add Gentle Mobility for Stiffness
A couple of times a week, schedule 5-10 minutes of gentle stretching or mobility work. This helps with joint stiffness, improves range of motion, and honestly, just feels good. For those of us with Sjogren's, joint pain and stiffness are common. I get it in my low back, so I take 2-minute "mobility snacks" between patients to stretch.
Mobility work could be:
Gentle yoga poses (Cat-Cow, Child's Pose).
Shoulder rolls, hip circles.
Whatever feels good for your body.
The key here is gentle. We're moving through our available range of motion, breathing deeply, and giving our joints some love. Try it in the morning to ease stiffness or in the evening after a warm bath.
Step 4: Create Your Non-Negotiable "Flare Rules"
This is non-negotiable. You have to decide in advance what you’re going to do when you're having a bad day. What does movement look like when you're at 50% energy? 30%? Having a plan removes the guilt and decision fatigue. You're not abandoning your movement practice during a flare; you're adjusting it appropriately.
Here’s an example:
Fully Charged Day (100%): Full strength session + a short walk.
Three-Quarter Energy (75%): Modify your strength session (seated, shorter duration, lighter/body weight).
Half-Energy Day (50%): Gentle mobility only (5-10 minutes of stretching or breathwork).
Full Flare Day (Minimal Battery): 2-3 minutes of gentle bed stretches, deep breathing, or simply rest.
The point is, you always have options. You're never in a situation where you think, "I can't do my regular workout, so I guess I'm not doing anything." You have a scaled approach that meets you where you are, and you're still showing up for yourself.
Step 5: Track Patterns, Not Perfection
Use a simple journal, app, or the notes section on your phone to look for patterns over time. You’re not tracking reps and sets to beat a personal best; you're gathering data about your own body. This is personalized medicine in action.
Ask yourself:
What activities consistently make me feel better vs. lead to a crash?
What is my optimal workout duration?
How many rest days do I need between strength sessions?
Are there times of the month (e.g., hormonal fluctuations) when I need to pull back?
Over time, you'll see patterns that help you make better decisions. This is how we become experts in our own bodies.
The 3 Traps That Stall Progress (And How to Avoid Them)
This framework is simple, but not always easy. Here's where people get stuck:
The All-or-Nothing Cycle: We feel good, do way too much, crash for days, and repeat. Solution: Consciously stop when you feel you could do more. Consistency at 70% effort gets you further than sporadic bursts at 100%.
Lack of Structure: When you're making it up as you go, it's easy to skip workouts or not know how to adjust. Solution: Have a framework to return to.
Isolation: Trying to figure this out alone is hard. It's tough to stay motivated without a community that gets it.
The Solution: Announcing "Stronger with Sjogren's"
This is exactly why Stronger with Sjogren's exists. It's a 12-month program designed to give you everything I just described and more: a flexible plan, a supportive community, and expert guidance.
The program includes:
A full year of education from me, with live sessions on pacing, managing flares, nutrition, and more.
A private community where you can connect with others who truly understand.
A physician-led fitness app with short, at-home workouts (led by Dr. Ali Novitsky) designed for all ability levels, with modifications for every exercise.
Guided mindfulness, breathwork, and yoga sessions.
Enrollment for the Stronger with Sjogren's membership is officially open! To celebrate, we're offering special founder's pricing for a limited time. This is your chance to get a full year of physician-led guidance at our best possible rate. Sign up here.
This is about building strength, resilience, and confidence over time, together.
