Staying physically fit when living with systemic mastocytosis (SM) is important for your health and mood. But from intense HIT workouts to the chemicals in cleaning products, a new exercise routine can carry the risk of triggering SM symptoms.
Here, we share some tips on safely getting the most out of your gym session.
Why a new gym routine merits caution in SM
While hot, crowded classes and cleaners can trigger symptoms, in many people with SM, exercise itself can be a symptom trigger.
Physical exertion increases your internal temperature, which can stimulate mast cell activity. When mast cells are activated in people living with SM, they release a mix of chemicals (such as histamines) that then trigger symptoms, from skin irritation to flushing, hives, nausea, heart palpitations and lightheadedness.
To avoid triggering mast cell activity, it is important to take certain precautions.
Read more about systemic mastocytosis resources
Tips for navigating the gym with mastocytosis
Before joining a gym or signing up for a new fitness class, clear it with your healthcare team and ask for their advice on how to exercise safely. They can offer suggestions tailored to your specific health needs and SM triggers.
These general tips can help you find the right routine for your needs:
- Choose a well-ventilated gym to reduce the risk of overheating.
- Different gyms take different approaches to cleaning — some may have members spray and wipe down machines after use, while others use pretreated towels. If cleaners are a trigger for you, call ahead and ask for details.
- Avoid busy times to bypass the stress of crowds and the risk of allergens. While every gym is different, early in the morning, later at night and later during the week are often quieter.
- Stay hydrated, and always have a bottle of water with you.
- Take the time to warm up and cool down. This will help regulate your body temperature and avoid triggering symptoms.
- Wear loose-fitting, breathable gym clothes made from natural fibers to avoid friction on the skin, a potential symptom trigger. Dress in layers to help control your temperature.
- Choose appropriate activities and exercises that won’t cause you to overexert yourself or overheat.
- Exercise with a friend who knows about your SM and can provide help if needed.
- Bring an emergency kit that includes two doses of epinephrine, antihistamines and your emergency contacts.
- Listen to your body and take regular breaks. Stop if you’re feeling breathless, lightheaded, weak or hot.
The best exercises if you have SM
Though it’s important not to over-do it with exercise, that doesn’t mean all movement is bad.
Low-impact exercises like walking, swimming, cycling, yoga and stretching are often recommended for people with SM. These options support physical health by strengthening your cardiovascular function, improving flexibility and reinforcing muscle strength.
They help boost your mood, too: Increased blood flow improves oxygen levels in the body, releasing endorphins that support your mental health and overall well-being.
Workouts that incorporate light weights and resistance bands can improve muscle and joint strength and bone density. This helps prevent osteoporosis, which affects 24% of people with SM.
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