Powered By
Staying active is one of the best ways to manage psoriatic arthritis (PsA) and its symptoms. The good news is that you don’t need to run a marathon or climb a mountain to feel the benefits. Gentle, low-impact activities like walking, swimming, and yoga can help you manage joint pain and stiffness, improve flexibility and range of motion, build muscle strength, lift your mood, and enhance your overall quality of life.
“I started with chair yoga exercises, which I can do anytime I want,” one member of MyPsoriasisTeam shared. “It helps me, especially on the bad days.”
Another said, “I like walking. When I can, I swim.”
Keep reading to learn how regular physical activity can help manage psoriatic arthritis symptoms and which types of exercise are generally safe and effective for people with the condition. Before starting any new exercise program, talk with your healthcare provider about your goals and the best way to get moving safely.
Specialists often recommend exercise for anyone looking to make healthy lifestyle changes. Being active can boost energy, improve sleep, and support a healthy weight. For people living with psoriatic arthritis, regular exercise can do all of that and more. In many cases, physical activity can directly improve PsA symptoms like pain, stiffness, and fatigue.
Exercise can:
Although regular physical activity offers many benefits, more isn’t always better. High-impact workouts or overexerting yourself may worsen your symptoms or trigger a flare-up. If you feel joint pain worsening while you’re exercising, stop and seek medical advice. You may need to adjust your exercise plan.
The best type of exercise is one you can do safely and consistently. If you’re a runner or enjoy other cardio workouts, like aerobics or high-intensity interval training (HIIT), you may not need to stop and try something new. However, it’s important to check with your healthcare provider before continuing your daily activities.
One MyPsoriasisTeam member shared, “My rheumatologist says there are no limitations to my activities. When I run a 10K nowadays, some of that distance involves fast walking. It just depends on how my body is feeling on any given day. Keep on moving!”
If you’re new to exercise, it’s best to ease into it gradually. Start slowly, warm up with gentle stretches, cool down after your workout, and always listen to your body.
Aerobic exercise is any activity that raises your heart rate. The National Psoriasis Foundation recommends low-impact, joint-friendly options such as:
One MyPsoriasisTeam member said, “Water aerobics is a great way to exercise as it has a lower impact on your joints while still getting your whole body to move!”
Try starting with about 10 minutes of aerobic activity at a time and gradually work up toward a goal of 30 minutes a day on most days of the week.
Mind-body exercises combine gentle, flowing movement with deep breathing and mental focus. According to the Arthritis Foundation, these activities can improve balance, strength, and flexibility while enhancing confidence and emotional well-being. These benefits may help you manage the physical, mental, and emotional challenges of living with PsA.
Some mind-body exercises to try might include:
Consider signing up for a class or following online tutorials from certified instructors. Proper form will help you get the most benefit from your workouts while protecting your joints.
Range of motion exercises help reduce stiffness and maintain joint mobility and flexibility. These are often gentle stretching or mobility exercises that move your joints through their full range of motion, such as reaching your arms overhead, opening and closing your hands, or rolling your shoulders forward and backward.
Mind-body practices such as yoga, tai chi, and qigong can also improve range of motion. If you’re in physical therapy, you may learn additional movements or have access to other tools. Resistance bands, for example, can help build strength while restoring or maintaining range of motion.
Strength training builds strong muscles and bones to protect and support your joints and help ease arthritis pain. There are lots of ways to go about it.
You can do body-weight exercises, such as planks, squats, and wall sits. You can use machines at the gym, or work with free weights or resistance bands at home. Pilates is another great option. It helps build strength and stability without putting too much pressure on the joints or spine.
Strength training is important and offers many benefits for people with PsA. Just be sure to use proper form to avoid injury and get the full benefit of your efforts. If you’re unsure where to start, consider working with a physical therapist or certified trainer.
Before starting or changing your exercise routine, it’s important to get the go-ahead from your doctor. They can ensure your plan is safe and appropriate based on your current fitness level, PsA symptoms, treatment goals, and overall health. Seeking advice from other professionals can also make a big difference.
A physical therapist or certified personal trainer who has experience working with people who have psoriatic arthritis, rheumatoid arthritis, or other types of arthritis can help you recognize the difference between joint pain — which you want to avoid — and normal post-workout soreness, which can be uncomfortable but improves with rest and gentle movement.
These specialists can also create a personalized exercise plan that includes rest and recovery days, along with strategies for adjusting your routine during a flare-up. They can teach you proper form, suggest modifications to protect your joints, and recommend safe exercises to do at home. If you’re not sure where to start, ask your rheumatologist or another member of your care team for a referral or recommendation.
One MyPsoriasisTeam member said, “If you join a gym, pay for a personal trainer to give you the correct exercises for your particular issues. They will also instruct you on safe use of the equipment.”
Remember, the goal of exercise when you have psoriatic arthritis isn’t perfection or peak performance. It’s about finding movement you enjoy and can do most days that helps you feel stronger, more flexible, and more in control of your health.
On MyPsoriasisTeam, people share their experiences with psoriasis and psoriatic arthritis, get advice, and find support from others who understand.
How do you exercise safely with psoriatic arthritis? Let others know in the comments below.
Get updates directly to your inbox.
Continue with Facebook
Sign up with your email
Become a member to get even more
Join
We'd love to hear from you! Please share your name and email to post and read comments.
You'll also get the latest articles directly to your inbox.