Exercise and Eczema or Psoriasis: Tips and Tricks
If you suffer from eczema or psoriasis, you may be hesitant to exercise due to concerns about flare-ups and discomfort. However, regular physical activity can help improve your skin and overall health. With some precautions and strategies, you can safely and comfortably work out with a skin condition.
Exercise and Eczema or Psoriasis
It’s important to keep healthy as eczema or psoriasis sufferers, and along with diet, a huge part of that is exercise. Exercise has many health benefits, particularly for those with a skin condition. Exercise should be an integral part of your eczema or psoriasis treatment plan. The health benefits include:
- Exercise reduces stress, which as we know is a huge factor for psoriasis + eczema. Keeping active releases serotonin (the ‘happy hormone’) which improves mood and mental health. Decreasing stress will improve symptoms of skin conditions for some patients.
- Exercise is also important to maintain a healthy weight. Studies have shown being overweight can worsen skin condition symptoms. Losing weight (if you are overweight) decreases inflammation, which will help with symptoms of eczema + psoriasis.
- Reduces the risk of heart disease- Exercise helps to improve the function of the heart and cardiovascular system. Regular exercise can increase the strength of the heart muscle, improve blood flow, and increase oxygen delivery to the body. This can lead to better overall heart health.
- Regular exercise can lower blood pressure. Psoriasis is associated with high blood pressure. One of the best natural remedies for hypertension (high blood pressure) is exercise. Exercise can help reduce blood pressure levels by making the heart stronger, which means it can pump blood more efficiently and with less force. Aerobic exercise can improve blood circulation, increase oxygenation of the tissues, and help to control weight. These factors can improve blood pressure readings.
- Increased blood flow. This helps nourish skin cells as blood carries nutrients and oxygen to the surface of the skin. Increased blood flow also helps to get rid of toxins and free radicals, which are bad news for our skin. Increasing blood flow can be important for many reasons, including improving cardiovascular health, speeding up recovery after exercise, and promoting overall wellness.
- Exercise will help you get to sleep quicker and stay asleep longer. Sleep is essential for those of us with skin conditions as this is when our skin renews + repairs itself. Exercise can help improve sleep quality in various ways. Firstly, it helps to relax the body and mind, reducing stress and anxiety, which are known to interfere with sleep. Secondly, sleep exercise promotes the release of endorphins and serotonin, hormones that help to regulate mood and promote feelings of well-being. Physical activity also enhances the production of sleep-promoting hormones like melatonin, which helps to regulate the sleep-wake cycle.
- Strengthens bones + muscles- Exercise is not only crucial for maintaining a healthy weight and cardiovascular health, but it's also essential for building strong bones and muscles. Exercise is proven to strengthen our bones and muscles, keeping them healthy and reducing the risk of injury.
- Recent research has shown that exercise can reduce symptoms of psoriasis by up to 30%. This is thought to be due to exercise reducing inflammation within the body.
Exercise and eczema or psoriasis can be challenging. This doesn’t mean you should avoid exercise altogether, as the health benefits far outweigh any potential problems. Many skin condition sufferers see an improvement in their symptoms, and overall health after taking up regular exercise.
Eczema sufferers may find exercise can dry out their skin because of the loss of fluids through sweating. The sweat can be a trigger, causing stinging and irritation. The rise in the skin’s temperature can lead to further itching.
Choose the Right Clothing
When exercising with eczema or psoriasis, it's important to choose the right clothing to minimize irritation and discomfort. Opt for loose-fitting, breathable fabrics like cotton or moisture-wicking materials that can help keep sweat away from your skin. Tight gym wear may be fashionable but it can cause irritation and even lead to chafing or rashes. Avoid tight or scratchy clothing, as well as fabrics like wool that can be irritating to sensitive skin. Avoid synthetic fibres where possible as they can trap sweat leading to an uncomfortable ‘sticking feeling’. They also tend to be rougher than cotton, which can irritate some eczema sufferers. Don't forget to also wear sunscreen to protect your skin from UV rays if you're exercising outdoors. Always wear an SPF when spending more than 15-20 minutes outdoors, even if you do not live in a hot climate. You may wish to avoid outdoor exercise during peak sun times (10 am-4 pm) if you live in a warmer country or during the summertime. Re-apply regularly, especially if you are sweating as this can remove sunscreen.
Protect your Skin before and after Exercise.
Before exercising with eczema or psoriasis, it's important to protect your skin by applying a moisturizer or emollient to any affected areas. This can help prevent further irritation and reduce the risk of flare-ups. Exercise can dry out your skin through sweating and increase core body temperature. Moisturising after your bath/shower will replace this lost moisture. Some skin condition sufferers have had good results moisturising before exercise, as the moisturiser acts as a ‘protectant’, acting as a barrier to the skin. Choose a lighter moisturiser if you want to try this out. Apply an hour before exercise so it has a good chance to soak in.
Take a warm shower or bath as soon as you can after exercise. This will prevent sweat from clogging your pores. The salt in sweat can also be a trigger for eczema or psoriasis flare-ups. Washing after exercise will help the skin stay dry, clean, and cool. Although a hot bath or shower is tempting, particularly if you have sore muscles, stick to a lukewarm temperature. Hot water will dry out the skin, and cause redness.
Avoid Triggers
One of the most important things to keep in mind when exercising with eczema or psoriasis is to avoid triggers that can cause flare-ups. This can include things like sweating, tight-fitting clothing, and certain types of exercise that can cause friction or rubbing against the skin. It's important to listen to your body and adjust your workout routine accordingly to avoid triggering your skin condition symptoms. You may also want to consider working with a dermatologist or allergist to identify any specific triggers that may be causing your eczema or psoriasis to flare up during exercise.
Stay Hydrated
Staying hydrated is crucial when exercising with eczema or psoriasis. Sweating can cause your skin to become dry and itchy, which can exacerbate skin condition symptoms. Make sure to drink plenty of water before, during, and after your workout to keep your skin hydrated. Replacing the fluids we lose through sweating is essential. This is of particular concern for those with eczema or psoriasis, as the skin already lacks hydration. Carrying around a water bottle makes drinking more water effortless. You may also want to consider using a moisturiser specifically designed for sensitive skin before and after your workout to help lock in moisture and prevent dryness.
Listen to your Body
It's important to listen to your body when exercising with eczema or psoriasis. If you feel any discomfort or notice your skin becoming more irritated, it's best to stop and take a break. Don't push yourself too hard and always prioritize your skin's health. Take a rest, drink water, and wipe off any sweat. Stop immediately if you notice any chafing, stinging, or soreness. You should also try to avoid exercises that may cause excessive sweating or friction on the skin, such as running or weightlifting. Low-impact exercises like yoga or swimming may be better options for those with skin conditions.
Other tips for getting plenty of Exercise with Eczema or Psoriasis
- Regularly wash your workout gear and towels with a non-bio detergent. This should get rid of sweat and allergens, which particularly affect those with eczema.
Non-bio detergents are formulated without the use of enzymes and harsh chemicals that can irritate sensitive skin. Unlike their biological counterparts, non-bio detergents are milder and less likely to trigger allergic reactions or irritate conditions like eczema and psoriasis. Non-bio detergents also tend to be fragrance-free, as scented products can cause further irritation for those with sensitive skin. Fragrances in detergents can contain potential allergens that might worsen existing skin conditions. By opting for fragrance-free non-bio detergent, you reduce the risk of aggravating your skin while ensuring your workout gear and towels remain clean and fresh. If possible, wash your workout gear and towels separately from other laundry items. This helps prevent the spread of bacteria, allergens, and any potential irritants that other clothing might carry. Use the recommended amount of non-bio detergent according to the product's instructions. Using too much detergent might leave a residue on your clothing, which could potentially irritate your skin.
- Join a gym with a good air conditioning system. High temperatures and excessive humidity can trigger flare-ups for individuals with eczema and psoriasis. By maintaining a cool and comfortable indoor environment, air conditioning can help reduce sweat production and subsequent skin irritation. It prevents the skin from becoming overly dry or sweaty, which are known triggers for itching, redness, and inflammation. A cold compress may also help.
- Try a home workout. Psoriasis and eczema can make many sufferers feel self-conscious in the gym. Take the pressure off by working out at home. YouTube is a great resource for this. Public gyms, although great for many, can often be the breeding ground for bacteria, allergens, and other irritants that trigger eczema or psoriasis flare-ups. By exercising at home, you can ensure that your workout space is clean, dust-free, and free from potential triggers.
- Choose a natural, fragrance-free deodorant + shower gel. Harsh chemicals can irritate those with sensitive skin. If you are a member of a gym, don’t use their products. They are unlikely to be suitable for sensitive skin. Bring your own from home instead. We highly recommend body washes and moisturisers by Childs Farm.
- Aim for 3-4 sessions of your chosen activities a week. Consistency is key to seeing real benefits. Experiment with different workouts, and find one that works for you. Keep your exercise routine fun and with some variety. This will make it far easier to stick to.
- If you are having a flare-up, low-impact cardio or yoga is best as these are the activities least likely to cause sweating, which could lead to further irritation. Low-impact exercises, such as walking, are also great for relaxation and overall well-being. See our post- Yoga for Skin Conditions.
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