At our March Virtual Education Session, exercise physiologist Dr Stephanie Frade shared practical, evidence-based strategies to help people with scleroderma move safely and confidently. 

This session focused on the benefits of exercise, common barriers such as fatigue, Raynaud’s phenomenon, and joint stiffness, and how to modify movement to suit individual symptoms. Attendees were guided through gentle, seated exercises and learned practical techniques for pacing, managing symptoms, improving breathing, and building strength in a safe and sustainable way. The session also highlighted the importance of consistency, personalising activity, and seeking support from appropriate health professionals.

If you’re living with scleroderma – or supporting someone who is – you may be wondering:

“Is exercise safe for me?” “What if I make my symptoms worse?” These concerns are completely understandable. During a recent Virtual Education Session, exercise physiologist Stephanie Frade shared a reassuring message: Exercise is not only safe – it can be incredibly beneficial when done the right way. The key is learning how to move in a way that feels safe, manageable, and tailored to your body.

Why Exercise Matters for People with Scleroderma

Exercise isn’t about pushing yourself to extremes – it’s about supporting your body. According to Stephanie Frade, gentle and consistent movement can help:

  • Improve strength and mobility
  • Reduce stiffness and joint discomfort
  • Support lung function and breathing
  • Boost energy levels and mood
  • Improve everyday activities like walking, standing, and reaching

Interestingly, many people with scleroderma report that:

 They feel more fatigued when they stop moving

This highlights how important regular, gentle movement can be.

Is Exercise Safe with Scleroderma?

Yes – and this is one of the most important takeaways:

Exercise does NOT worsen scleroderma. When approached correctly, exercise is both safe and beneficial.

Focus on:

  • Starting slowly
  • Modifying movements based on your symptoms
  • Building consistency over time

Simple Exercises You Can Start With

You don’t need a gym or a complicated routine to begin. Stephanie demonstrated simple, practical exercises that can be done at home:

Gentle Mobility Movements

  • Neck stretches and rotations
  • Shoulder rolls
  • Seated twists

Light Strength Exercises

  • Seated marching (lifting your knees)
  • Calf raises (lifting your heels)
  • Sit-to-stand movements from a chair

Breathing Exercises

  • Slow breathing in through your nose
  • Gentle breathing out through your mouth

Even a few minutes of these movements can help improve circulation, flexibility, and confidence.

Practical Strategies to Exercise Safely

Here are the most helpful and realistic strategies shared in the session:

Start Small and Build Gradually

You don’t need long or intense workouts.

Even:

  • 5–10 minutes
  • A few gentle movements
  • Short “exercise snacks” throughout the day

…can make a real difference. Something is better than nothing.

Pace Yourself

It’s tempting to do more on days when you feel good – but pacing is key.

  • Avoid overexertion
  • Plan rest days
  • Adjust based on your energy levels

Stay in a Comfortable Effort Zone

A simple rule:

  • You should still be able to hold a conversation
  • Your body feels active, but not exhausted

This “moderate” level of activity is where the benefits happen.

Keep Warm (Especially for Raynaud’s)

To stay comfortable and safe:

  • Wear layers
  • Use gloves or warm socks
  • Avoid cold air or fans
  • Warm your environment before exercising

Choose Movement You Enjoy

One of the most important mindset shifts:

Don’t think of it as “exercise” – think of it as movement. If you enjoy it, you’re far more likely to keep going.

Managing Common Challenge

Fatigue

  • Exercise when your energy is highest
  • Keep sessions short
  • Take rest days without guilt

Raynaud’s Phenomenon

  • Keep your body warm
  • Avoid cold environments
  • Use gentle cardio to support circulation

Hand Limitations

  • Use wrist weights instead of gripping
  • Try adaptive tools if needed
  • Focus on seated exercises

Breathlessness or Lung Involvement

  • Start slowly
  • Take breaks as needed
  • Practice breathing exercises regularly

Foot Pain or Ulcers

  • Avoid high-impact movements
  • Focus on seated or supported exercises
  • Try cycling or upper-body activities

Frequently Asked Questions (FAQs)

  1. Can exercise make scleroderma worse?

No. Research shows that safe, appropriate exercise does not worsen the condition and can improve symptoms.

  1. How often should I exercise?

Aim for:

  • 2–3 strength sessions per week
  • Gentle movement daily

Always adjust based on how you feel.

  1. What if I feel too tired to exercise?

That’s completely okay. On low-energy days:

  • Do gentle stretching
  • Try breathing exercises
  • Keep movement light

Even small activity helps.

  1. Do I need professional support?

Not always – but it can be helpful.

  • Exercise physiologists focus on safe movement
  • Physiotherapists can help with injury or pain

  1. What’s the best type of exercise?

The best exercise is:

  •  Safe
  •  Enjoyable
  •  Sustainable

  1. Should I stop if I feel pain?

Yes – always listen to your body. Mild discomfort may be okay. Sharp or worsening pain means stop and adjust.

Conclusion

Exercise with scleroderma doesn’t need to feel overwhelming. You don’t need to:

  • Push hard
  • Do long workouts
  • Be perfect

You just need to start – gently, consistently, and safely. One small movement today can lead to meaningful progress over time.

For those living with Scleroderma, staying updated and informed can make a world of difference. Connecting with others can also be hugely beneficial. Find out more about support in your area by clicking here. 

If you’d like to gain firsthand knowledge, our National Education Sessions and Virtual Education Sessions are available to you at no charge. Our Virtual Education Sessions are held every month through Google Meet. You can sign up for these free Virtual Education Sessions by clicking here.

These sessions provide an opportunity to engage with medical professionals and seasoned legal experts who will address common inquiries about Scleroderma and related topics.

TL;DR (Quick Summary)

  • Exercise is safe for people with scleroderma
  • Gentle movement helps reduce stiffness and improve wellbeing
  • Start small and pace yourself
  • Modify exercises based on your symptoms
  • Consistency matters more than intensity
  • “Something is better than nothing”