It’s easy to get carried away by common mistakes while getting in shape especially when having Psoriatic arthritis.
What many don’t know is that by doing these errors, in the long run, they can bring you a lot of severe consequences.
Skipping warm-ups, not working on your muscles, not doing enough aerobics, preferring high impact exercises, overtraining, and dehydration are some of those easy mistakes.
They can have a huge negative impact on your body health and therefore should be avoided seriously for the sake of your Psoriatic arthritis.
In this article, you will discover many alternatives and good practices to overcome these issues.
The Right Way to Do Psoriatic Arthritis Workouts
Staying physically active has always been a positive step towards any health problem.
The same can be said for Psoriatic Arthritis, even if you are flinching in pain. Exercising helps to improve blood circulation, makes muscles strong and joints flexible.
But it would be considered best if you were careful with psoriatic arthritis workouts as they can back out the benefits if done the wrong way.
It is rational to be reluctant to exercise with joint pains, stiffness, and inflammation in your body.
Forms of exercises that usually entail little problems can become critically painful or difficult for psoriatic arthritis patients.
However, if done the right way, psoriatic arthritis workouts can help with your joints and muscles by making them flexible and strong.
You then should be able to deal with psoriatic arthritis symptoms well enough.
The improved blood circulation will help you with enhanced energy levels and a better way to deal with pain and stiffness.
Having psoriatic arthritis should not keep you from being active and fit.
There are a variety of fitness factors to look for, from remaining hydrated to having enough rest during and after the workouts, that you can pay special attention to.
Let us first look into some common mistakes that patients with psoriatic arthritis can make when training, and then we will share the best workouts that you can add to your daily fitness regime.
Mistakes to Avoid While Doing Psoriatic Arthritis Workouts
You should never jump into a workout by warming up your joints and muscles. Do warm-up exercises that target different muscle groups before starting your workouts.
Stretching and warming up helps in releasing stiffness and soreness and will also ease back pain.
Warming up will prepare your muscles for the workout and will also provide energy and inspiration to exercise in a comfortable way.
Skipping warm-up can hurt your joints, sprain your muscles, and make your condition worse.
Not Working on Your Muscles
Strength training can help in keeping your muscles and joints strong and healthy. If your muscles are strong, so are your joints.
Go for weight training exercises a few times a week or on alternate days. It is also important to rest the tissues you worked on.
You should not be too harsh on your muscles, starting with low impact strength workouts that include:
Raising a 5-pound weight in your hands at an arm’s length
Deadlifts with weights that may not compromise your form
Squats and lunges
If you observe pain or swelling, then stop doing strength training workouts for a few days and check out with your doctor before starting again.
Isometric strength workouts can also be included that involve tensing your muscles without moving the joints. These can be helpful if your joints are already sore from arthritis.
Not Doing Enough Aerobics
While strength training is important, getting simple aerobic exercises into your routine is equally essential. You can add aerobics on rest days when strength training.
Simple cardio exercises like a brisk walk, swimming, or cycling can improve your health without putting extra stress on your joints.
It will also help in weight loss and raising energy levels.
If your joints feel issues with cardio, you can do a strength workout having a cardio effect by using light weights and more repetitions.
Exercising in circuit training style also proves beneficial for psoriatic arthritis workout.
Preferring High Impact Exercises
Jogging or jumping exercises may not be a good choice for people with psoriatic arthritis. Running puts much strain on your joints and can accelerate inflammation.
High-intensity workouts can put three times more stress on your joints, spine, and legs than low-impact cardio like walking.
Start with low-intensity workouts and increase the intensity gradually as you gain endurance. Skip if you are not comfortable with the shift.
It feels exciting once you get into your workout, and you stay on target to complete your workout with success.
However, while it may be enticing, it is not encouraged in people who have an inflammatory condition like psoriatic arthritis.
It is important to listen to your body, joints, and muscles while working out and, even more important, how it feels afterward.
General after workout cramps and soreness are common, but you should be able to recognize when it starts to get out of the comfort zone.
Feeling worn out the next day may also be a sign of overtraining.
Hydration is the key to reducing inflammation and making your workouts effective. It is crucial to drink enough water while you are sweating and even after workouts or rest days.
It not only keeps your muscles and joints moisturized but also works in extracting toxins from the body and flushing them out.
It will also promote your skin glow and help with pre-aged wrinkling.
Keep taking small sips during the workout, but try to stay hydrated all day long, especially in summers. You can also use alternatives like light soups, green tea, or herbal teas that will also help with joint inflammation.
Best Excercises for Psoriatic Arthritis
While we have pointed out the mistakes you would have been doing in your Psoriatic Arthritis workouts, let us also guide you on which exercises to follow for a healthy fitness routine.
Psoriatic arthritis can be affected in different joints or perhaps only your hands. The severity of your arthritis will depend on the intensity of your fitness regime.
Strength training exercise uses resistance to muscular contraction to build strength, endurance, and skeletal muscles.
Regular resistance training helps to make muscles stronger, improve joint function, bone density, ligaments, and tendons.
While strength training can help you with psoriatic arthritis, it is recommended that patients should not do strength training using heavy weights with small sets.
Rather opt for light weights and lots of repetition.
You can also go for isometric exercises that involve tightening the muscles without moving your joints. It includes holding a 5-pound weight in the air in front of your body for a few seconds and tightening your biceps.
However, strength taring should be scheduled two to three times a week with rest days in between and planning simple cardio exercises in those days.
It is also important to do a few warm-up exercises before getting into the training. You can warm-up your muscles and joints by stretching exercises involving slow controlled movements or light aerobic such as walking or marching on the spot for five minutes.
Exercises That Promote Endurance
Endurance exercises improve cardiovascular fitness and general health problems as well as aids with symptoms of psoriatic arthritis.
These exercises include walking, cycling, and swimming. If running is comfortable for your joints, you can add that to your fitness regime; otherwise, refrain from it completely.
It is also important to check the surface you choose to run so that you don’t have any hard impressions on your joints.
Water aerobics in warm water has also proved beneficial in patients with psoriatic arthritis. It is not necessary to be a good swimmer to involve in water excesses.
You can enjoy the workouts in aquatic clubs where trainers are there to guide people with joint issues. It is an effective approach as it helps in taking the stress off your joints.
Make sure to reapply any tropical medicine (if using) after the water aerobics.
Health Benefits of Strength Training in People With Psoriatic Arthritis
Various mental and physical health benefits of strength training with Psoriatic Arthritis include:
● It tones your muscles and improves joint strength, protecting them from injury.
● It helps maintain flexibility and balance that can help you remain independent as you age.
● It helps to maintain your weight as building muscles aids in an increased muscle-to-fat ratio
● It increases your stamina; as muscles get stronger, you don’t get tired easily.
● Aids with other chronic conditions, such as back pain, heart diseases, diabetes, etc.
● Aids in pain management.
● Improves balance and mobility.
● It enhances bone density helping with Psoriatic Arthritis and Osteoporosis.
● It improves your mood and overall well-being.
● It promotes better sleep hours.
Nutrition Can Be a Key Factor
As you may already figured out, nutrition has a heavy role in getting in shape and avoiding possible complications while exercising with Psoriatic Arthritis.
Choosing the right diet can be the difference between having to work out more and working out just the right amount for maintaining your shape.
There are specific diets that can help you lose some extra weight that definitely has a major impact on your joints and muscles while you work out.
Vegan diets or diets that complement with nuts and other fruits can help patients to loose some weight and recover more efficiently from demanding workouts.
Before arranging a workout routine, start by getting a nutritionist and do a check-up for a diet plan, or if you work out for some time now and are stuck with your results it may also be a good idea to get one.
These two combined may bring great results, and are a plus in your health. If you educate your nutrition the rest will follow.
Talk with your doctor about these changes and consider starting them as soon as possible.
Having a well-structured fitness regime is important to follow when planning for a psoriatic arthritis workout.
Patients should not just follow a single routine that would target the same muscles and joints every other day.
Rather opt for a variable routine that targets muscles and joints that are more comfortable for your problem.
Aim to combine 20 minutes of workouts every day, switching between strength, cardio, and endurance training.
You can increase the time and intensity as you build your stamina.
Wear comfortable and breathable clothes for your skin, and always follow some cool-down stretches after the workouts.
Remember not to over-train your body and get adequate rest before getting into the next routine.