Psoriatic Arthritis and Exercise: How to Get Started
Psoriatic arthritis (PsA) poses significant physical and emotional challenges, but movement can be a powerful ally in managing your condition. Incorporating exercise into your routine can help manage symptoms, improve mobility, and boost overall well-being.
While starting an exercise program might feel overwhelming, especially when dealing with pain or fatigue, the benefits far outweigh the challenges.
This guide is here to help you take those first steps toward a healthier, more active lifestyle, with care and safety as top priorities.
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Why Exercise is Important for Psoriatic Arthritis
Psoriatic arthritis affects your joints, causing pain, swelling, and stiffness. Over time, it can also reduce your range of motion and weaken muscles around your joints.
Exercise helps combat these effects by:
- Reducing joint pain and stiffness through improved circulation and flexibility.
- Strengthening muscles to provide better joint support.
- Boosting mood and energy levels, as exercise releases endorphins that help fight fatigue and depression.
- Improving cardiovascular health, which is crucial since PsA patients have up to a 43% higher risk of heart disease.
Always Start with Your Doctor
Before beginning any exercise routine, it’s essential to consult your doctor or rheumatologist. Your healthcare provider understands your unique disease progression and can help create a tailored exercise plan.
They may also refer you to a physical therapist who can help you select safe and effective exercises for your unique needs.
Helpful Tips for Starting an Exercise Routine
Start Small and Set Realistic Goals
You don’t need to dive into an intense workout regimen right away. Begin with short sessions, such as 5-10 minutes of gentle movement, and gradually increase the duration and intensity as your body adapts.
Choose Low-Impact Exercises
Low-impact activities are gentle on your joints while still providing significant health benefits. Some excellent options include:
- Swimming or water aerobics: The buoyancy of water reduces joint strain.
- Yoga or Pilates: These activities improve flexibility, balance, and muscle strength.
- Cycling: Stationary or outdoor cycling is excellent for joint-friendly cardio.
- Walking: A simple way to stay active without overexertion.
Incorporate Strength Training
Strengthening muscles around your joints can reduce the pressure on them.
You may use accessories such as resistance bands or light weights or rely on your body weight, but always start with minimal resistance and increase gradually.
Prioritize Flexibility and Stretching
Stretching exercises improve your range of motion and help reduce stiffness. Consider incorporating dynamic stretches before and after your workouts to help improve flexibility and balance and prevent injuries.
Listen to Your Body
Pay attention to how you feel during and after exercise. Some discomfort is normal, but sharp pain, swelling, or extreme fatigue indicates you may be overdoing it. Rest and modify your routine as needed.
Stay Consistent but Flexible
Consistency is key, but so is adapting to your body’s needs. On flare-up days, focus on gentle stretches or deep breathing exercises to reduce tension. Leave more vigorous exercises for when you feel up to it.
Warm-Up and Cool Down
Always begin with a warm-up to prepare your body for movement and end with a cool-down to ease your muscles and joints back to a resting state.
Celebrate Progress
Starting an exercise routine is a big step, and every bit of progress deserves recognition.
Celebrate small milestones, like completing a week of consistent activity or mastering a new stretch. These victories build confidence and motivation.
Remember, exercise isn’t a one-size-fits-all solution; there will be ups and downs. Stay patient with yourself, listen to your body, and lean on your healthcare team for guidance.
With time and persistence, you’ll discover the best activities, empowering you to manage your psoriatic arthritis and live a fuller, more active life.
