Exercising with Eczema or Psoriasis
How to exercise without irritation
I try to keep healthy as a psoriasis sufferer, and along with diet, a huge part of that is exercise. I enjoy walking, gym classes and YouTube workouts, which are super convenient if you have a busy lifestyle. Exercise has many health benefits, particularly for those with a skin condition. Exercise should be a part of your eczema or psoriasis treatment plan. The health benefits include:
- Exercise reduces stress, which as we know are a huge factor for psoriasis & eczema. Keeping active release 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 strengthens your heart and improves circulation.
- Regular exercise can lower blood pressure. Psoriasis is associated with high blood pressure.
- 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.
- 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.
- Strengthens bones + muscles.
- Recent research has shown that exercise can reduce symptoms of psoriasis up to 30%. This is thought to be due to exercise reducing inflammation within the body.
If you have a skin condition, you may need to approach exercise with extra care as this can make it more 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.
I find my skin is redder and more irritated than usual after exercise, particularly if it is a sweaty session. This sometimes leads to a flare-up.
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.
Here are my top tips for getting plenty of exercise with eczema or psoriasis:
- Wear loose clothing- tight gym wear may be fashionable but it can cause irritation and even lead to chafing or rashes.
- Go for cotton workout gear- this fabric will let your skin breathe. 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.
- Take regular breaks. Take a rest to drink water, and wipe off any sweat. Stop immediately if you notice any chafing, stinging or soreness.
- 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,
- Drink plenty of water. 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 should be drinking water before, during and after your workout.
- Join a gym with a good air conditioning system. Keep the skin cool to avoid redness, irritation and excess sweating. A cold compress may also help.
- Be cautious of sun exposure if you are exercising outdoors. Always wear an SPF, 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.
- 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 an eczema or psoriasis flare-up. Washing after exercise will help 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.
- Moisturise. Exercise can dry out your skin through sweating and increased 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.
- Try a home workout. Psoriasis and eczema can make many sufferers feel self-conscious in the gym. I have changed outfits several times after realising I had visible psoriasis patches on my back! Take the pressure off by working out at home. YouTube is a great resource for this.
- Choose a natural, fragrance-free deodorant. 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. I highly recommend body washes and moisturisers by Childs Farm.
- Aim for 3–4 sessions of your chosen activities a week. Consistency is key to see 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 are also great for relaxation and overall wellbeing.
Originally published at https://www.droughtskin.com on July 24, 2021.
