If you’re taking steroids like prednisone for an autoimmune or inflammatory condition, you’re not alone, and you’re probably aware that these powerful medications come with side effects. Among the most frustrating is how they can quietly weaken muscles and thin bones over time. But here’s the good news: movement is medicine, too.
With the right kind of exercise, done gently and consistently, you can protect your strength, support your bones, and feel more in control of your health.
Many people worry that exercise needs to be high-impact or intense to be effective. That’s not true, especially when you’re on steroids. In fact, low-impact, bone-loading activities like brisk walking, gentle resistance band work, or chair-based strength exercises are excellent ways to support your muscles and bones. These types of movement help counteract the muscle loss and bone thinning that long-term steroid use can cause.
Focus on your body’s “weak links”
Steroids tend to weaken muscles closest to the body, like your thighs, hips, shoulders, and upper arms. That’s why everyday tasks, like climbing stairs or lifting groceries, might feel harder. Targeting these areas with simple, functional movements can make a big difference. Exercises like sit-to-stands, wall push-ups, or side-leg raises are small but mighty tools for maintaining independence and safety.
Start slow and steady, and get help if you can
Progress doesn’t come from pushing through pain or exhaustion. Instead, think “little and often.” A few minutes of movement a couple of times a day is a great way to begin. If you’re feeling unsure, a physiotherapist or qualified exercise professional can create a tailored plan that matches your abilities and medical needs. They’ll help you build gradually, with good technique, and at a pace that works for you.
Before starting a new exercise routine, it’s essential to speak with your doctor, especially if you’ve had recent changes to your steroid dose or any health concerns. They’ll help ensure your plan is safe and effective.
Know when to pause
Listen to your body. If you feel unusually weak, wobbly, or unsteady, take a break. Sudden muscle fatigue, sharp joint pain, or extreme tiredness are signs you may need to rest or adjust your routine. These aren’t failures, they’re important signals. Steroids can mask discomfort, so it’s wise to stay alert and err on the side of caution.
Support your body in other ways, too
Exercise works best when paired with other healthy habits. Make sure you’re getting enough calcium, vitamin D, protein, and water, and consider making your home fall-safe if you’re feeling unsteady. Every piece of the puzzle helps protect your strength and confidence.
A stronger future starts with small steps
Steroid side effects can feel discouraging, but you are not powerless. The strength you build now, even slowly, can help you feel steadier, move more freely, and bounce back faster if and when your steroid dose is reduced. So start where you are. A short walk, a few sit-to-stands, or simply standing tall and stretching, it all counts.
You don’t need to be perfect. You just need to begin.