Exercise

Studies show, that the only thing, that is clinically proven to help lupus fatigue is “moderate” exercise. We as lupus patients ourselves do however realise, how difficult it can be to start exercising, when you feel fatigue! This is why we developed this program from our own experiences.

Exercise doesn´t necessarily mean, that you have to run a marathon or go to the gym. With this program we want to show, that you can do it no matter where you are and how you are feeling. You should be able to find a level that suits you each day.

The goal is of course to increase in level whenever you can, but you will probably experience, that you have to go down a level at some point. Don´t despair, this is quite normal, and the most important thing is, that you do one exercise a day – not which level it is.

Who knows – you might even feel so energized by doing one program, that you can take on the next level straight away…?

All exercises can be done without training tools and in the individual videos we will guide you through the various options for increased or reduced difficulties. Each program can be done in 15-20 minutes, if you do two or three rounds.

• LYING DOWN

• 6 Exercises
• 10-15 Minutes

This level is for when you feel unable to get out of bed for one reason or another or feel more comfortable lying down.

This should be your starting point, if you are not used to exercising.

The exercises can be done while lying in bed or on a mat on the floor.

You can increase the difficulty of some of the exercises by using waterbottles or dumbbells.

• SEATED

• 6 Exercises
• 10-15 Minutes

This level is for when you are able to sit on a chair or are in a wheel chair but cannot stand up for longer periods of time.

For this program you will need a kitchen chair or similar.

You can increase the difficulty of some of the exercises by using an elastic band, water bottles or dumbbells.

• STANDING

• 7 Exercises
• 10-15 Minutes

This level is for when you are able to stand up, but not walk for longer periods of time.

For this program you will need a kitchen chair or similar, a floor mat and a wall to lean against.

• STANDING
• WALKING

• 7 Exercises
• 10-15 Minutes

This level is for when you are able to walk for longer periods of time, but not run or do high impact exercise.

For this program you will need a floor mat and a wall to lean against.

You can increase the difficulty of some of the exercises by using an elastic band, water bottles or dumbbells.

• STANDING
• WALKING
• JUMPING

• 7 Exercises 
• 10-15 Minutes

This level is for when you are able to run a bit,
jump and do high impact exercise.

For this program you will need a floor mat.

You can increase the difficulty of some of the exercises
by using a kettle bell, water bottles or dumbbells.