7 Tips for Working Out With Psoriasis

If you’re one of the eight million Americans living with psoriasis, exercise may be a challenge for you. Itchy, flaky skin can be uncomfortable and cause you to feel self-conscious. And flares can sap your energy.

Yet, physical activity is vital to staying healthy, especially for people with psoriasis, who have an increased risk of heart attack, stroke, depression, and weight gain, according to the National Psoriasis Foundation (NPF).

“Physical activity is important for every person’s health, whether they have psoriasis or not,” says Patrick B. Wilson, PhD, an associate professor of exercise science at Old Dominion University in Norfolk, Virginia. “But it may be particularly impactful for people with psoriasis, as they tend to be at higher risk for a variety of conditions that are negatively affected by physical inactivity.”

According to the Centers for Disease Control and Prevention (CDC), most adults should devote 30 minutes a day to moderate physical activity, at least five times a week, to stay healthy. Here are some ways to make sure you meet that goal, even when your psoriasis threatens to sideline you.

Customize Your Routine

Having psoriasis can make certain activities especially difficult, such as those that create friction between adjacent areas of skin, says Jeffrey M. Sobell, MD, a dermatologist and the director of phototherapy at Tufts Medical Center in Boston. When skin rubs together, plaques (lesions) can form and full-blown flares can occur.

Psoriasis lesions can sometimes create challenges with mobility, too. So can psoriatic arthritis, which is inflammation in joints such as the hands, wrists, and spine that affects up to 30 percent of people with skin psoriasis, according to the NPF.

In either case, keep in mind there’s more than one way to move a muscle, so it’s often possible to modify your workouts and get the same results. Work with a personal trainer — ideally, one with experience training people with psoriasis — who can show you effective modifications based on your abilities, especially if you have psoriatic arthritis. Your dermatologist may be able to recommend a trainer or, if you’re part of a psoriasis support group, other members may be able to help.

Recruit a Buddy

If you feel too self-conscious about your skin to join a class or work out in a gym, that’s understandable. But it doesn’t mean you have to go it alone. Find a friend, family member, or colleague you feel comfortable around or recruit someone from your support group to work out with, even if it’s just a morning walk or weekend round of golf. Exercising with other people can help you stay motivated and stick to your fitness routine, according to the CDC, because you’ll be accountable to someone else if you get off track. Exercising with a friend is more fun, too.

Exercise at Home

If you prefer privacy when you work out, there are plenty of ways to exercise without leaving your house. You don’t need fancy or expensive equipment either. A yoga mat and set of resistance bands can be enough to get you started. Plus, there are hundreds of online fitness classes you can stream or download, many of which let you exercise with a group in real time — the best of both worlds if you’re self-conscious but love to socialize.

Give Your Feet a Rest

If you tend to develop psoriasis lesions on your feet, don’t let sore soles trip you up. There are plenty of activities you can swap in for your daily run or Zumba class. Focus on your upper body in the weight room, take a restorative yoga class, or do a seated tai chi sequence. When your feet feel better, you can switch back to your regular routine.

Go for a Swim

Swimming and other types of water exercise are ideal for people with painful conditions like psoriasis and psoriatic arthritis, says Dr. Wilson. Working against the resistance of water builds strength and improves flexibility. Swimming in salt water is especially good, because the salt can help slough off dead skin, says Dr. Sobell.

The chlorine and other harsh chemicals in a swimming pool can irritate skin affected by psoriasis though. Follow water workouts with a shower and then moisturize all over right away, while your skin is still damp. If you aren’t comfortable wearing a swimsuit around other people, find out when the pool you go to is least busy, and get your laps in then. You can also wear a wet suit that covers most of your skin.

Take Your Workout Outdoors — With Caution

Exposure to ultraviolet rays in small doses has been shown to help improve both skin psoriasis and psoriatic arthritis, according to the NPF. That is, after all, the basis of phototherapy, a treatment for psoriasis. But even a minor sunburn can aggravate psoriasis and cause a flare.

Overexposure to UV rays has also been linked to an increased risk of certain cancers in people who have psoriasis, including a type of skin cancer called nonmelanoma skin cancer, according to one study. In addition, having the chronic inflammation caused by psoriasis is thought to put people with the condition at an increased risk of skin cancer, as do certain treatments, including phototherapy and some systemic medications that weaken the immune system.

That said, if you like to exercise outdoors, you can do so safely by taking the same precautions everyone should, according to the NPF. Use a sunscreen with an SPF of at least 30 — preferably an unscented one labeled “broad spectrum,” formulated for sensitive skin, and containing zinc oxide or titanium dioxide. It’s fine to slather sunscreen over lesions, but it’s best not to put it on inflamed skin. Cover up as much skin as you comfortably can with lightweight, sweat-absorbing clothing, and shield your face with a brimmed hat and sunglasses.

Listen to Your Body

It will tell you if what you’re doing might be harmful. If an activity causes pain or discomfort, stop doing it, Wilson advises. Whether you have psoriasis or not, ignoring physical pain could lead to an injury. If you feel working out is making your psoriasis worse, see your dermatologist. It may be that you need to tweak your exercise routine, your treatment, or both.

Above all, pay attention to how exercise makes you feel. If you aren’t having a good time doing one activity, find another. “The best exercise is one that you enjoy and look forward to doing,” Sobell says.