Any article you read on making lifestyle changes includes moderate exercise. That, along with quality sleep and a healthy diet, creates a foundation for managing many chronic diseases, including autoimmune conditions.
However, when you’re living with psoriatic arthritis, it can be difficult to find workouts that don’t cause pain and inflammation. Fortunately, there are several safe and effective exercises to choose from that can help ease your symptoms.
How Does Psoriatic Arthritis Impact Your Ability to Exercise?
Psoriatic arthritis (PA) is a chronic autoimmune condition that affects the skin and joints. There are five different types of PA:
- Asymmetric – affects only one side of the body, usually in the fingers, toes, knees, and hips.
- Symmetric – affects both sides of the body, such as both hips or both knees.
- Distal – pain and swelling in the tips of your fingers or toes
- Spondylitis – pain in the back and neck
- Arthritis mutilans—This type of PA causes significant damage to the small joints of fingers and toes, and bone loss can cause them to shrink.
Swelling, tenderness, and stiffness in the joints limit mobility and flexibility, making it challenging to engage in physical activities. PA’s other symptom, fatigue, saps the energy needed for regular workouts. Activities you used to enjoy have become more painful and potentially damaging to your body.
Benefits of Exercise for Psoriatic Arthritis
Regular exercise can help manage pain and stiffness, improve range of motion and mobility, reduce fatigue, and elevate mood.
People with PA are at increased risk of:
- Obesity
- Diabetes
- High Cholesterol
- High blood pressure
Exercise can improve heart health and reduce the risk of cardiovascular disease. It can also lower blood sugar levels and help you maintain a healthy weight.
Exercise Strategies for Managing PA Symptoms
Despite the challenges associated with PA, exercise is vital in its management. Here are some tips for working out:
Take breaks: Listen to your body and integrate rest periods into your workout. Breaks can help prevent overexertion and allow your body to recover.
Warm-up and cool down: Start your workout with a gradual warm-up that prepares your joints and muscles for activity. End with a cool-down to gradually lower your heart rate and stretch your muscles.
Use assistive devices: Braces or orthotic inserts can provide additional support during your workout.
The Best Exercises for Psoriatic Arthritis
Low-Impact Cardio: Cycling, walking, and swimming are excellent aerobic activities that help increase endurance and improve cardiovascular health without exacerbating joint pain.
Strength Training: Add light weights or resistance bands to your workout routine. Increased muscle strength helps to support and stabilize the joints. If it’s too difficult to handle exercise equipment, you can also use your own body weight for resistance.
Flexibility: Stretching and yoga help improve flexibility and reduce stiffness. Tai chi is a popular choice. Its slow and gentle movements are easy on the joints. In addition to increasing flexibility, Tai chi can build strength and improve balance.
Aquatic Workouts: Exercising in water helps minimize pain during movement. The buoyancy reduces joint impact, making water aerobics an ideal choice for a person with PA.
Starting an Exercise Routine to Manage Your PA Symptoms
You should consult with a healthcare provider before beginning an exercise program. At Advanced Rheumatology of Houston, we will work with you to develop a treatment plan based on your needs. Our caring team understands the difficulties of living with PA. We will help you discover ways to manage your symptoms and prevent flare-ups through a combination of medication, therapy, and lifestyle changes. Part of that is finding the right exercises that you can incorporate into your daily routine.
Contact us to schedule an appointment by calling (281) 766-7886.
