In the final chapters of the “Journey Back to Health” series, host Sharissa Bradley turns her attention to a topic that is often misunderstood in the wellness world: Movement. While we are frequently told that “more is better” when it comes to exercise, for someone struggling with autoimmune disease or chronic illness, that mindset can be physically devastating.

The “Miracle Morning” Philosophy Sharissa’s perspective on movement was deeply influenced by Hal Elrod’s book, The Miracle Morning. The core takeaway was that we don’t necessarily need hours of intense physical activity; rather, we need consistent, daily movement to focus on our self-care and personal development. Whether it is reading, journaling, or a few minutes of stretching, movement helps get the body going every single day.

When “Pushing Through” Causes Harm For those in an “autoimmune body,” typical high-intensity interval training (HIIT) or CrossFit-style workouts can create unnecessary stress and trigger flares. Sharissa emphasizes that if you have endocrine system disorders, such as adrenal fatigue or thyroid issues, an aggressive workout program might actually set your healing journey back. The goal is not to reach a “workout high,” but to support the body’s ability to detoxify.

Starting Where You Are The reality of healing is that sometimes the body is too exhausted for even a walk around the block. Sharissa recalls a time when her energy was so low that professional advice to “exercise more” caused significantly more damage than good.

If your lifestyle is currently sedentary, the key is to find ways to move that feel comfortable and safe for you. This might look like:

• Parking further away from the store to get extra steps.
• Using household items like water jugs as light weights.
• Gentle stretching to re-elongate muscles that have shortened from inactivity.
• Swimming or taking the stairs when possible to incrementally build strength.

The Power of the Foam Roller For several years, the only movement Sharissa could manage was using a solid foam roller. By laying on it and holding herself up, she built the foundational strength required to eventually transition back to more traditional activities. Foam rolling also serves as a vital tool for lymphatic drainage, helping the body’s systems clean themselves and detoxify more efficiently.

Movement as a Tool for Detoxification When we move properly—even slowly—our lymphatic systems work better, allowing us to sweat and breathe more effectively. This is an essential part of the healing process. However, this must be done incrementally. By “dipping your toe in the water” and slowly increasing your activity level, you avoid the injuries that often occur when someone tries to go “all in” too quickly.

Listen to Your Body Ultimately, movement is a tool that should be used to help you, not hurt you. If you are dealing with pain or limited mobility, your movement must make sense for your specific capacity. The most important thing is to keep going and allow your body the space to heal at its own pace.