Living with an invisible illness can be unpredictable. Some days, your body plays along. Other days, simple tasks feel like a marathon. Movement, when done right, can help - but most of the advice out there is too simplistic or tone-deaf to be useful.
This isn’t another “just go for a walk” blog post.
It’s a clear-headed look at how movement can support your health when you’re living with an invisible illness. More importantly, it’s a launchpad into our full guide, where we break down the nuances for different conditions in detail.
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Download our free Exercise Considerations guide here
Why movement matters when you’re managing an invisible illness
We’ve all heard that exercise is good for us. What’s often missing is how to do it safely, sustainably, and without setting yourself back. The right kind of movement can:
1. Improve circulation
Cardio and aerobic activity increases the strength of your heart. This means more blood is pumped with each beat, improving overall blood flow.
2. Enhance the muscle pump
Strength training builds muscle mass and helps muscles contract more effectively. This boosts blood flow and venous return to the heart.
3. Improve capacity for daily living
Whether it’s walking to the letterbox, cooking, or getting through a workday, better conditioning reduces the effort required to function.
4. Trigger pain relief
Movement can release endorphins, the body’s natural painkillers. Done thoughtfully, this can reduce discomfort and help you feel more resilient.
5. Build tolerance for upright activities
For those who struggle with standing or sitting for long periods, movement can train your body to handle those postures more easily.
6. Improve internal awareness
Interoception is your awareness of things like hunger, fatigue or pain. Regular movement can make it easier to tune into what your body needs.
7. Strengthen coordination and stability
Movement sharpens proprioception - your ability to sense where your body is in space. This can help reduce falls, injury and energy drain.
8. Support digestion
Gentle movement can improve gut motility, making things like bloating or sluggish digestion easier to manage.
9. Lift mood and boost motivation
Exercise prompts the release of dopamine and other feel-good chemicals. This doesn’t fix everything, but it can take the edge off emotional fatigue.
So how do you move safely when your body has limits?
There’s no one-size-fits-all formula, but some baseline principles apply across almost every condition.
Start small, then go smaller again
Begin with what you know you can achieve. Base this on your incidental movement. If you think you can manage a five-minute walk, start with three.
Respect your postural transitions
Going from lying to standing can cause issues for many people. Be mindful of how quickly you change positions. Roll to your side. Flex your ankles before standing. Break the motion into parts.
Don’t progress everything at once
Pick one variable - like duration, sets or reps - to increase. Leave the others alone. Monitor how your body responds.
Use the 0 to 20 percent rule
On good weeks, you might increase your activity by up to 20 percent. On bad weeks, stick to zero. This creates a safe, controllable way to test and build capacity.
Schedule rest on purpose
Rest is part of the movement prescription. Include breaks during sessions and throughout your day. A five-minute walk followed by ten minutes on the couch might work better than pushing through and crashing later.
Pain is information, not a command
Pain is the language of your nervous system. Instead of ignoring it or fearing it, get curious.
Ask: “What are you trying to communicate and why?”
Some signals reflect damage. Others reflect sensitivity. Understanding the difference - and working with a practitioner who can help you unpack it - can radically improve how you relate to movement.
SIMS and DIMS: Two acronyms worth remembering
When you move, your nervous system is constantly scanning for threats and signals of safety. These cues matter more than most people realise.
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SIMS = Safety In Me Signals. These are things that make your nervous system feel calm. They could be soft music, a supportive practitioner, familiar environments, your dog on the mat next to you, or even just knowing you can stop at any time.
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DIMS = Danger In Me Signals. These are cues that something might be unsafe. That could be a loud gym, an old memory of being pushed too hard, negative self-talk, or an overwhelming class environment.
The more you can stack your environment with SIMS and reduce DIMS, the more likely your body is to tolerate and benefit from movement.
Movement is broader than just “exercise”
It’s important to redefine what counts. Walking, driving, cooking, playing music, gardening - these are all physical activities.
Other valid forms of movement include:
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Supine or seated muscle activation
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Stretching, yoga, or Tai Chi
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Standing in a queue
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Playing with children
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Travelling
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Light household tasks
These aren’t “lesser” forms of exercise. For many people, they’re the entire baseline.
Avoid these common mistakes
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Locking out joints (especially in hypermobility conditions). Always stop before the end range.
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Doing too much too soon. Just because you can doesn’t mean you should.
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Stacking upright activities back-to-back. Group exercises by posture - floor-based first, then seated, then standing.
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Ignoring your body’s signals. If you’re starting to feel worse, stop. You can modify or remove your baseline altogether if needed.
You’re allowed to adapt
Your movement baseline is 100 percent controllable. That means if your symptoms flare, you are allowed to reduce or remove activity.
There’s no failure in that - only responsiveness. And responsiveness builds sustainability.
Ready to go deeper?
This article has covered the invisible illness–agnostic foundations. If you’re looking for more tailored advice, the full guide covers:
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Dysautonomia (OI & POTS)
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ME/CFS and fatigue conditions
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Hypermobile Spectrum Disorders
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Fibromyalgia and chronic pain syndromes
Each section includes real-world analogies, specific pacing advice, and practical strategies written by clinicians who understand what it’s like to live with these challenges.
👉 Download your free copy here
And if you’re looking for a practitioner who gets it, we’re always happy to talk.
📩 connect@activehealthclinic.com.au
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