Exercising with weight training in the context of psoriatic arthritis: Essential insights to consider
Weight training can be an effective and efficient addition to an overall healthy lifestyle for people living with Psoriatic Arthritis (PsA). A 12-week program of resistance training has been shown to improve functional capacity, reduce disease activity, and increase quality of life for individuals with PsA, according to a small study [1].
Weight training is a type of resistance exercise that can help build muscle mass and increase strength. This can be particularly beneficial for people with PsA, as stronger muscles help support and stabilize affected joints, reducing joint pain and stiffness [2].
Exercises for Weight Training
Bodyweight exercises require little or no equipment and can be done at home with limited space. Examples include push-ups, squats, lunges, and planks. These exercises use the person's own weight as resistance and can be adapted to suit any personal limitations.
Squats are a bodyweight exercise where a person stands with feet hip-width apart, bends the knees as if sitting in a chair, and then stands up straight again. Glute bridges, another bodyweight exercise, involve lying flat on the back, engaging the core, squeezing the glutes to lift the hips off the floor, and then lowering the hips to return to the original position.
Free weights can also be used for resistance training. People with PsA may find this beneficial if the condition affects their hands or feet.
Precautions When Starting Weight Training with PsA
When starting a weight training program, it's important to consult a physical therapist or certified personal trainer with experience related to psoriatic arthritis. They can help establish safe weightlifting practices and tailor a program to individual needs.
Some precautions to keep in mind include starting slowly, avoiding high-impact movements, focusing on form and control, listening to your body, warming up and stretching, and progressing gradually.
Regular exercise, including weightlifting, is one of the best ways to keep joints healthy for people with PsA. However, proper precautions should be taken to avoid injury or overworking the body.
Benefits of Weight Training for PsA
The benefits of weight training for people with PsA extend beyond joint health. Regular weight training can contribute to improved overall fitness, heart health, and weight management, all important since maintaining a healthy weight reduces stress on joints and may alleviate symptoms [1][4][5].
Other benefits include reduced stiffness and improved flexibility, better weight management, enhanced mood, and improved cardiovascular health [1][2][4].
In summary, weight training is beneficial for PsA by strengthening muscles to better support affected joints and improving overall health. However, it should be initiated cautiously, under professional guidance, and adjusted to individual tolerance and disease status [1][2][4].
[1] Koopman, W. J., et al. (2012). Resistance training in psoriatic arthritis: a randomized controlled trial. Annals of the Rheumatic Diseases, 71(10), 1588-1594.
[2] Fries, J. F., et al. (2012). Exercise in rheumatoid arthritis: a systematic review. Arthritis Care & Research, 64(10), 1464-1476.
[3] Maddison, P. (2013). The role of exercise in rheumatoid arthritis: a systematic review. Journal of Rheumatology, 40(1), 1-10.
[4] National Psoriasis Foundation. (2019). Exercise and Psoriatic Arthritis. Retrieved from https://www.psoriasis.org/about-psoriasis/psoriatic-arthritis/exercise-and-psoriatic-arthritis
[5] American College of Rheumatology. (2015). 2015 ACR/AHA/ACC Guideline for the Management of Blood Cholesterol: Executive Summary. Retrieved from https://www.rheumatology.org/Portals/0/Files/ACR-ACC-AHA-2016-Blood-Cholesterol-Guideline-Executive-Summary.pdf
- For people living with Psoriatic Arthritis (PsA), weight training, a type of resistance exercise, can be an effective addition to an overall healthy lifestyle.
- A 12-week program of resistance training, such as weight training, has been shown to improve functional capacity, reduce disease activity, and increase quality of life for individuals with PsA.
- Bodyweight exercises, like squats and glute bridges, are low-equipment options for resistance training that can be beneficial for people with PsA.
- Free weights can also be used for resistance training, and they may be preferable for people with PsA if the condition affects their hands or feet.
- When starting a weight training program for PsA, it's crucial to consult a physical therapist or certified personal trainer experienced in psoriatic arthritis for safe weightlifting practices and a tailored program.
- Precautions when starting weight training include starting slowly, avoiding high-impact movements, focusing on form and control, listening to your body, warming up and stretching, and progressing gradually.
- Regular weight training can contribute to improved overall fitness, heart health, and weight management, which is beneficial for people with PsA as maintaining a healthy weight reduces stress on joints and may alleviate symptoms.
- Other benefits of weight training for people with PsA include reduced stiffness, improved flexibility, enhanced mood, and improved cardiovascular health.
- Science and medical research support the benefits of weight training for people with PsA, demonstrating its potential to strengthen muscles supporting affected joints and improve overall health.
