3 Random Fitness and Nutrition Tips

I just had some random workout and nutrition tips for you on my mind today, so here they are:

1. Onions = Amazing Superfood... Eat onions daily if possible.

Not only do I love onions, but I recently read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions.

Kind of weird huh... but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.

I've also read dozens of studies that correlated onions with pretty impressive reductions in cancer risk.

I like to add onions to almost any meals I can think of... slices on sandwiches, added to salads, in my morning eggs, in veggie mixtures with lunch or dinner, and more.

2. Mix up your workouts with "5-minute bodyweight exercise challenges"

This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.

You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.

Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed). I've also used 1-arm dbell swings for these 5 min drills and they work great.

This works best by trying to do 20 or 30 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps.

We've even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most squats or pushups or whatever it may be in that 5 minute time period.

From what I've seen, if you can do 100 or more pushups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, those are pretty impressive numbers. I think my record was somewhere around 225 bw squats in 5 minutes.

3. Example of the Glycemic Index (GI) being useless

In several of my newsletters in the past, I've given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.

Case in point...

Watermelon has one of the highest measured GI's of all foods (much higher than even cake and ice cream). However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!

Trust me... watermelon isn't making anyone fat!

The lesson... GI is almost useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving.

Of course, if you haven't already read Isabel De Los Rios' Diet Solution Program, I highly recommend you check it out... it's everything you could ever want to know about nutrition, calories, macronutrients, foods that burn fat, foods that stimulate fat gain, and so forth...

surprising source of omega-3 healthy fats

Everybody already knows that salmon (wild salmon, not farm raised) is a great source of omega-3 fatty acids...so that's no surprise.

And we also know the issues that come with eating fish higher on the food chain such as tuna and swordfish -- the high mercury levels!

But there is a great alternative that is much higher in omega-3 fatty acids and doesn't have the issues with mercury that tuna, swordfish, and other larger fish do... and that alternative is:

Sardines!

Now before you give the usual response I see from people -- "Ewww, sardines are nasty"... you might want to give them an honest try first and maybe try the type of sardine sandwich melt that I make, which is delicious.

Sardines are a great choice for a quick healthy meal -- tons of muscle-building appetite-satisfying protein, super high in healthy omega-3 healthy fats, and much lower in mercury and other pollutants than most fish. And they're delicious too in my "grilled sardine melt" recipe below.

Here's the healthy grilled-sardine-melt that I make sometimes:

1 container of sardines
1 whole egg cooked over-easy (cage-free organic)
2 slices of sprouted-grain Ezekial raisin bread
a little mustard
1 slice of grass-fed organic cheddar cheese
a little virgin coconut oil to brush the bread with

I just stack the cheese, sardines, and the grilled egg on the bread (with outsides brushed with coconut oil) and then grill this sandwich up just like a grilled cheese. If you have some fresh basil leaves, that goes great inside this sandwich also. Mmm, gotta love basil!

I know this sandwich probably sounds a little weird, but I've yet to find somebody that didn't think this was absolutely delicious when they tried it.

The sprouted grain raisin bread makes a nice sweet contrast to the sardines, egg, and cheese... it's really good!

This is actually quite a filling sandwich with the egg, sardines, and the cheese on it... it'll satisfy your appetite for hours. I like to have this healthy sandwich with a side salad of fresh greens and 1/4 or 1/2 of an avocado... and of course, some my unsweetened iced green/white/oolong tea mixture.

One of the benefits of sardines is also the long chain omega-3 fats, such as EPA and DHA... this is different than eating plant-based omega-3 fats for example, from flaxseeds or walnuts, where your body still needs to try to convert the shorter chain omega-3s to longer chain omega-3s. This is an inefficient conversion, so one of the best ways to provide your body with the important EPA and DHA are through fatty fish sources, fish oil, or krill oil.

That's one of the reasons I'm such a fan of taking daily Krill Oil... especially considering that Krill Oil has been measured as having 47x the antioxidant power of fish oil, plus with the benefit of the phospholipids in Krill Oil.

In March 2009, Dr. Oz gave his Resveratrol ultra reviews on this anti ageing supplement and its demand has sky rocketed since then.

What Exactly Is It?

A substance derived from red grapes, it has been subjected to many tests and researches owing to the reservoir of health benefit it promises to deliver. It figured on Dr. Oz's list of top 10 super foods and has since left many people hooked to it.

It Has An Array Of Health Benefits

The health benefits of the substance range from protection against cardio vascular diseases, inhibition of the herpes virus and lowering of cholesterol levels to protection against cancers.

The Correct Way To Consume Resveratrol

While there seems nothing wrong in consuming a bunch of grapes everyday to enjoy resveratrol's benefits, finding the right variety is a tough task. Also, red wine contains only slight quantities of substance and considering other health implications of drinking alcohol, it seems to be an impractical way to enjoy the product's health benefits.

Supplements in the form of pills emerge out to be the best way to include this wonder potion in your diet. Choosing genuine enough supplements would however require some research.

With these benefits by its side, recommendations from health experts are obvious to come. Just practicing some caution while choosing a supplement and staying away from anything that seems to embark upon Dr. Oz's claims in a foul manner will more or less take care of all those worries and help you rediscover your youthful side.

Simple, Free Eye Exercises To
Improve Vision & Relieve Sore Eyes

These free eye exercises benefit your eyes by strengthening your eye muscles and enhancing local blood circulation.

This is achieved through acupressure and massage on pressure points around the eyes, and specific exercises to stretch and tone the muscles controlling the eyes.

If you have bright, lustrous eyes, according to traditional Chinese medical theory, it indicates you have an harmonious spirit, while dull eyes reflect the opposite.

While eye exercises alone may not harmonize your spirit, they will protect and improve your vision and relieve sore, tired eyes.

They are particularly useful for anyone who uses their eyes excessively, such as students, computer users, heavy readers, etc. Check with your health professional first though before trying these eye exercises, especially if you have a history of eye problems.

Eye Roll Exercise

1. Can be done standing, sitting or lying down

2. With your eyes open, roll them around in clockwise circles 15-20 times, then anticlockwise circles 15-20 times

Start slowly and gradually do it faster

Make sure you roll your eyes around in as wide a circle as possible

Do the Eye Roll 2-3 times a day

Benefits

• Stretches and tones your eye muscles, and
• Enhances local blood circulation, which
• Improves vision

Tips

• Do the eye roll in bed to help you wake up
• Combine it with the Eye Rub, below, for greater benefits

Eye Rub Exercise

1. Can be done standing, sitting or lying down

2. Keep your eyes closed throughout the exercise

3. Rub your hands together briskly to warm them up

4. Immediately place the base ofyour palms over your eyes. Feel the heat penetrating & warming your eyes. Hold your hands there till the heat subsides. Repeat steps 3 & 4 a couple of times.

5. Warm up your hands again, then use the tips of your fingers to rub across your eyelids from the inside corner to the sides 20-30 times or for 1-2 minutes.

6. Warm your hands once again, then use the tips of your middle fingers to rub around youreye sockets. Go with the grain of your eyebrows. Do 20-30 circles around each eye or simply rubthem for 1-2 minutes.

Do the Eye Rub exercise 2-3 times a day

Benefits

• Soothes and relaxes your eyes, and
• Enhances local blood circulation, which
• Improves your vision

Tips

• Do the Eye Rub in bed to help you wake up

For greater benefits combine it with the Eye Roll, above, and these other free eye exercises and face exercises:

Facial Acupressure Charts & Techniques

Here's a collection of free face exercises and massage techniques to firm and tone your face and neck, enhance local blood flow, relax you, and relieve common problems like headache, insomnia, nervous tension, sore eyes, sinus problems and nasal congestion.

The massage techniques include face acupressure and head massage.

A facial acupressure chart has also been included so you can locate and massage additional points yourself. The face exercises, which include eye exercises and double chin exercises, can be found via links at the bottom of this page.

Free Face Exercises: Acupressure & Face Massage

There are dozens of acupressure points on the face, and many massage techniques. However, all you need to get started is the five common acupressure points and two massage techniques illustrated below.

How to do face acupressure

1. Locate the points with your index fingers.

2. Gently press them until you feel no more than a comfortable pain.

3. Hold the pressure while you knead the points with very small circular movements.

4. Breathe slowly and deeply and focus your mind on the points as you massage them.

5. Massage each point for 1-2 minutes several times a day.

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Point 1. (known as Jingming in Chinese)

Located on the inside edge of the orbit of each eye.

Press and knead for sore, tired eyes and as a preventative against eye problems.

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Point 2. (Zanzhu)

Located on the medial end of each eyebrow.

Press and knead for frontal headache, sore, tired eyes, sinus pain, and as a preventative against eye problems.

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Point 3. (Taiyang)

Located on the temples behind each eye.

Use your index and middle fingers to press and knead for one or two sided headache, to calm the mind, and for eye problems. Also used preventatively.

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Point 4. (Yingxiang)

Located next to each nostril.

Press and knead for nasal congestion, sinusitis, rhinitis, and to help prevent these problems.

For greater effectiveness use your index fingers to rub up and down the sides of your nose between Yingxiang and Jingming (Point 1) for 1-2 minutes, several times a day.

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Point 5. (Renzhong)

Located under your nose, on the midline.

Use your knuckle or the tip of your middle or index finger. Pressing this point draws energy up to your head and helps your nasal passages adjust to weather changes. Also used as a revival point after fainting or shock.

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Technique 1. (Forehead Rub)

Use your index and middle fingers to rub across your forehead, from the middle to your temples.

Massage and rub this area for frontal headache, sinus pain, insomnia, sore eyes, stress, and to help prevent these problems.

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Technique 2. (Head Massage)

Use the tips (including the nails) of your fingers and thumbs to press and rub your scalp from the midline to the sides, and from the front to the back of your head.

Relieves and prevents headache, and is highly relaxing, especially when done by someone else.

Weight Loss

If you are overweight, you are more likely to suffer from high blood pressure, heart disease, high cholesterol or diabetes. You may also be more prone to osteoarthritis, varicose veins, hiatus hernia and gynaecological problems.

Dieting alone will not achieve significant or lasting weight loss. It is just as important to undertake regular strenuous exercise in order to speed up the metabolic rate, thereby burning up more calories. It is easier to stick to an exercise plan if you choose an activity that you enjoy, e.g. swimming, salsa dancing or keep fit classes. Exercise until you are a little breathless!

Don’t try to lose too much weight too quickly. Your body needs time to adjust, so aim to lose no more than two pounds per week. Eat sensibly, using a broad range of fresh, natural ingredients. Processed foods often contain too much salt, encouraging fluid retention. Cut down on sugary and fatty foods and concentrate on fresh fruit and vegetables, wholegrains and fish. Have regular small meals and cut out snacks.

Faddy diets can cause malnutrition and may result in lasting health problems. You are unlikely to persevere with a boring diet. Starvation diets prompt the body to conserve fat by lowering the metabolic rate and burning up lean mass instead. You end up having to eat less and less in order to achieve minimal weight loss, and you feel dreadful. You may also damage your health irreparably. Organisations such as Weight Watchers and Slimming World offer sensible eating plans as well as lots of moral support. Once you have reached your ideal weight you should continue to follow a sensible diet and exercise regime.

Herbs have a supportive role in helping you to achieve weight loss. The only way to keep weight off permanently is to eat less, move more, and maintain a good metabolic rate. This, as we have seen, can be achieved by a sensible diet and regular strenuous exercise. Kelp can also help raise the metabolic rate by stimulating the thyroid gland; it may also improve a sluggish digestion, improving food utilisation.

Blue flag stimulates the gallbladder to release bile which in turn breaks down fats in the digestive system and helps cleanse the circulatory and lymphatic systems of toxins released into the body when fat is burned up. Boldo also helps stimulate the flow of bile, ensuring efficient fat processing; it has a diuretic action too. Where fluid retention is a problem, particularly at certain times of the month, Dandelion leaf may be of benefit. Co-enzyme Q10 is essential for cell energy production and is believed to metabolize food more quickly.

You are unlikely to suffer from constipation if your diet is high in fibre, but herbs such as Psyllium husk or Dandelion root will help ensure a regular bowel movement. You should try to drink at least two litres of water every day.

Make your own body scrub

Here's her easy recipe for a luxurious summer scrub you can make in minutes:

You'll need:
2 tsp. olive oil
2 tsp. sweet almond oil
1/2 cup white cane sugar
1-3 drops lavender essential oil

Whisk together the olive oil, sweet almond oil (find it at health food stores), sugar and essential oil. Pour into a container with an airtight lid. It should last 2-3 weeks if kept away from water (it dissolves the sugar).

Use a tablespoon scoop to dish out a few dollops once or twice a week, scrub, and rinse.

The olive oil is full of vitamins and minerals that can help firm and moisturize (no worries—the smell rinses away). The lavender is great for healing damaged skin like cuts and burns, and regenerating skin cells.

Treat your feet: Swap the sugar for salt for a coarser callous-worthy foot scrub.

Wake-up call: For an invigorating blend, skip the lavender and replace the 1/2 cup sugar with 1/4 cup sugar and1/4 cup unused, finely-ground coffee grinds. Choose an organic coffee free from flavors and syrups to avoid aggravating you skin.

Psoriatic arthritis

Treatments and drugs

Date updated: December 13, 2008
Content provided by MayoClinic.com

No cure exists for psoriatic arthritis, so treatment focuses on controlling inflammation in your affected joints to prevent joint pain and disability. Often, a multidisciplinary approach is used to treat both skin and joint symptoms.

Medications
Medications commonly used to treat psoriatic arthritis include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs). Drugs such as aspirin and ibuprofen (Advil, Motrin, others) may help control pain, swelling and morning stiffness, and they're usually the first treatment tried for psoriatic arthritis. Prescription NSAIDs provide higher potencies than do over-the-counter drugs. But all NSAIDs can irritate your stomach and intestine, and long-term use can lead to ulcers and gastrointestinal bleeding.

  Other potential side effects include damage to your kidneys, fluid retention and heart failure. In addition, NSAIDs may worsen skin problems. Still, these medications may be a good option for people with minor joint pain and stiffness.

• Corticosteroids. If you have mild psoriatic arthritis, your doctor might recommend corticosteroids to control infrequent joint pain flares. Corticosteroids can be taken orally, or they can be injected directly into aching joints. Corticosteroid injections provide almost immediate relief and improve range of motion - sometimes for months. But because injected steroids can cause damage, their use is usually limited.
• Disease-modifying antirheumatic drugs (DMARDs). Rather than just reducing pain and inflammation, this class of drugs helps limit the amount of joint damage that occurs in psoriatic arthritis. But because DMARDs act slowly, you may not notice the effects for weeks or even months. For that reason, your doctor may prescribe a pain reliever, such as aspirin, in addition to a DMARD. Examples of DMARDs include sulfasalazine (Azulfidine) and methotrexate. The latter, particularly, has potentially serious side effects, including lung disease and liver problems. Taking folic acid with methotrexate can relieve certain side effects such as a sore mouth and an upset stomach.

• Immunosuppressant medications. These medications act to suppress your immune system, which normally protects your body from harmful organisms, but which attacks healthy tissue in people with psoriatic arthritis. Commonly used immunosuppressants include azathioprine (Imuran), cyclosporine (Sandimmune, Neoral) and leflunomide (Arava).

  Immunosuppressants can have potentially dangerous side effects and usually are used in only the most severe cases of psoriatic arthritis. Because they suppress the immune system, all such drugs can lead to anemia and an increased risk of serious infection. And many of them can cause liver and kidney problems.

• TNF-alpha inhibitors. Your doctor may recommend tumor necrosis factor-alpha (TNF-alpha) inhibitors if you have severe psoriatic arthritis. These drugs block the protein that causes inflammation in some types of arthritis. Drugs in this category include etanercept (Enbrel), adalimumab (Humira) and infliximab (Remicade). TNF-alpha inhibitors can improve signs and symptoms of psoriasis, as well. All carry a risk of serious side effects, however, including some that can be life-threatening. Be sure to discuss with your doctor whether the benefits you'll receive from these medications outweigh the risks. Keep in mind that these treatments, which must be injected, are very expensive, often costing thousands of dollars per treatment. If you and your doctor decide to use TNF inhibitors, check with your insurance company about coverage.

Surgery
Although surgery is rarely performed for psoriatic arthritis, your doctor may recommend some form of joint operation when other treatments fail to relieve your symptoms. Surgeons use various procedures to ease pain and restore mobility. Because these operations pose some risks, be sure you thoroughly discuss your options with your doctor.

Psoriatic arthritis

Complications

Date updated: December 13, 2008
Content provided by MayoClinic.com

Psoriatic arthritis can be painful and debilitating, and can damage your joints, even with treatment. Some types of psoriatic arthritis can cause additional difficulties, including:

• Swollen fingers and toes (dactylitis). Psoriatic arthritis can cause a painful, sausage-like swelling of your fingers and toes. Swollen toes are a particular problem because they can make it hard to find shoes that fit properly. A podiatrist - a doctor who specializes in the feet - may be able to provide help if you have psoriatic arthritis in your toes or ankles. You may also develop swelling in your hands and feet that isn't limited to your joints and that may develop before joint symptoms do.
• Foot pain. Another condition associated with psoriatic arthritis is enthesopathy, which causes pain at the point where tendons and ligaments attach to your bones - especially at the back of your heel (Achilles tendinitis) or in the sole of your foot (plantar fasciitis).
• Back and neck pain. Some people develop a condition called spondylitis as a result of psoriatic arthritis. Spondylitis mainly causes inflammation of the joints between the vertebrae of your spine and the joints between your spine and pelvis.

Psoriatic arthritis

Risk factors

Date updated: December 13, 2008
Content provided by MayoClinic.com

Several factors can increase your risk of psoriatic arthritis, including:

• Psoriasis. Having psoriasis is the single greatest risk factor for psoriatic arthritis. People who have psoriasis lesions on their nails are especially likely to develop psoriatic arthritis.
• Your family history. Many people with psoriatic arthritis have a close relative with the disease.
• Your age. Although anyone can develop psoriatic arthritis, it occurs most often in adults between the ages of 30 and 50.
• Your sex. In general, psoriatic arthritis affects men and women equally, but DIP arthritis and spondylitis are more likely to affect men, whereas symmetric arthritis occurs more often in women.

Psoriasis causes patches of thick, red skin with silvery scales.

In some cases, psoriasis can cause pitted and deformed nails that are thickened and discolored. Nails may also separate from the nail bed.

Diet and Psoriatic Arthritis: Eating to ease pain

Some foods can cause inflammation. Here's how your diet can help control psoriatic arthritis.

Date updated: January 02, 2009
By Beth W. Orenstein
Content provided by Revolution Health Group

Psoriatic arthritis is a condition in which an individual suffers from both psoriasis and arthritis. Like other kinds of arthritis, psoriatic arthritis causes joint pain, stiffness and inflammation, which can eventually lead to permanent damage of the joints.

The bad news: Research has not shown that any one food or diet will prevent or cure psoriatic arthritis.

The good news: "You will find that eating a well-balanced diet and maintaining a healthy weight will positively impact your condition," says Andrea Frank, RD, who works for Sodexo, a food- services company, at Mount Sinai Hospital in Chicago.

Maintaining a healthy weight is important because being overweight puts additional stress on your joints, especially the lower half: knees, hips and ankles.

Psoriatic Arthritis Diet: Become a Food Detective

Some people find that certain foods worsen the joint pain from their psoriatic arthritis. It is thought that some foods may cause inflammation in the joints, but there is no scientific proof. If avoiding certain foods helps your symptoms, then by all means try it.

The only way to know which foods affect you is to go on an anti-inflammatory or elimination diet, says Heather Zwickey, PhD, director of the Helfgott Research Institute in Portland, Ore. With this diet, you eliminate all possible triggers from your meals for one to two weeks and reintroduce them one at a time so can determine which, if any, cause a reaction. "You look for symptoms to reappear, and it helps you identify which you are sensitive to and which you are not," Zwickey says.

The Psoriatic Arthritis Diet

You can learn to make nutritious, well-balanced choices in your diet that may help the joint pain, swelling and stiffness of the psoriatic arthritis. Here are some foods you may want to avoid.

• Red meat, citrus fruits and nightshade family foods. Among the foods that many people have found aggravate psoriatic arthritis are red meat, citrus fruits, and any food from the nightshade family, which includes potatoes, tomatoes, eggplant, and peppers. There is no proven link between these foods and the inflammation of psoriatic arthritis, but if it helps to remove them from your diet, then do so. Foods with gluten affect some people, too. "You may have to shop at health-food stores or the health-food section of the grocery story to find foods that are gluten-free," Frank says.
  
• Saturated fats and cholesterol. The easiest way to do this is opt for lean cuts of beef and poultry, fish and lower-fat dairy products. Avoid bacon and other processed meats. Always read food labels.
  

Among the foods you may want to add to your daily diet:

• Fish and seeds rich in omega-3s. Foods rich in omega-3 fatty acids may help decrease inflammation in the joints and thus help arthritis symptoms in psoriatic arthritis. Some people with psoriatic arthritis find they feel better with a diet rich in cold-water fish such as herring, mackerel, fresh tuna, trout, and salmon because they are high in omega-3 fatty acids. Walnuts, flaxseed and soy products are also rich in omega-3s.
  
• Fruits and vegetables. While you'll need to avoid some fruits and vegetables (citrus and nightshade fruits and vegetables), the rest, such as apples, broccoli, and carrots, will provide the nutrients and the fiber that you need. "Choose fruits and vegetables in a wide range of colors to ensure that you are getting the maximum nutrients," Frank says.
• Lots of water. Part of a healthy diet means staying well hydrated by drinking plenty of water. "This may be especially important in patients with psoriatic arthritis as water loss through the skin could be increased," Frank says.
  
• Spice it up. Two ingredients that have shown to be anti-inflammatory are turmeric and ginger. "If you are cooking, add these to your foods," Zwickey says. "What they're doing is suppressing the Cox2 pathways," which would be helpful as "Cox2 inhibitors are commonly used to treat the pain and swelling of arthritis inflammation."
  
• Olive oil and other plant-based oils. Olive oil is an excellent source of vitamin E. Vitamins A, C, and E are antioxidants shown to protect the body from free radicals, the destructive molecules linked to many chronic conditions, such as arthritis and aging. Other plant-based oils such as canola are a good choice, too. Stay away from palm or coconut oils.
  

By becoming a food detective and eating a healthy, well-balanced diet, you may be able to control flare-ups and decrease the pain of psoriatic arthritis.

Medically reviewed by: Christine Wilmsen Craig, MD,

Psoriatic Arthritis Relief through Exercise

A three-step fitness plan for strength and mobility.

Date updated: January 02, 2009
by Beth W. Orenstein
Content provided by Revolution Health Group

If you suffer from psoriatic arthritis, the thought of exercise may make you wince. However, physical activity maintains muscle strength and joint mobility, and both are needed to manage your disease.

You want to exercise regularly, but, says Stephen Lindsey, MD, head of rheumatology at the Ochsner Clinic Foundation Hospital in Baton Rouge, La., "you just don't want to overdo."

A little sore is fine, he says, "but if you're completely sore the next day, you probably did too much. A big part of choosing your exercise program, if you have psoriatic arthritis, is common sense."

Psoriatic Arthritis: The Best Exercise

Those with psoriatic arthritis know that the condition can affect different joints, from just the hands to a debilitating, deforming degree called arthritis mutilans.

Patients with psoriatic arthritis may perform three kinds of exercises:

• Strength training. These exercises are designed to increase muscle strength. The stronger your muscles, the more stable your joints. Using free weights is an excellent form of strength-training exercise. "You should opt for light weights with lots of repetition, and avoid heavy weights," Dr. Lindsey says. Do strength training exercises two to three times a week, on alternating days. Strength training exercises include two types:
• In isometric exercises, you tighten muscles without moving your joints, like holding a 5-pound weight straight out in front of your body
• In isotonic exercises, you tighten your muscles by moving your joints, like in more traditional weight training exercises, like bicep curls
• Range of motion exercises. These involve gently stretching your joints as far as you can in each direction. Performing range-of-motion exercises will help you keep your joints flexible and keep you from feeling stiff. You should perform range-of-motion exercises daily.
• Weight-bearing or endurance exercises. These exercises will improve your cardiovascular fitness and your overall health as well as your symptoms of arthritis. The best endurance or recreational exercises for people with psoriatic arthritis are walking, swimming, and biking, Lindsey says. If you are able, running is fine, too; just be sure to run on softer surfaces. Exercising at least two or three times a week for 20 minutes minimum should become your routine.
  

Psoriatic Arthritis Relief: Everybody in the (Heated) Pool

Many people with psoriatic arthritis find that warm water exercises can make them feel better. "Exercising in a pool is great because it takes the stress off your joints," Lindsey says.

You don't have to be a good swimmer to participate in water exercises. Local Ys and aquatics clubs often have classes for people with arthritis and related conditions, taught by specially trained instructors. Keep in mind that if you're using topical treatments for your psoriasis, you may need to reapply after leaving the pool.

Psoriatic Arthritis Exercise: Listen to Your Body

Your body will tell you how much exercise you need and when you're doing too much. Lindsey says it's best to start out slowly and build up your program. For example, he says, if you start a walking program, try 15 minutes the first day or two, then 20 minutes the third time and so on. "Gradually increase your time and how fast you walk, he suggests."

If you're not feeling particularly well one day, it's okay to skip your exercise routine, Lindsey says. If you are sore from a workout, take over-the-counter pain relievers like acetaminophen (such as Tylenol Arthritis) or nonsteroidal anti-inflammatories (NSAIDs) including ibuprofen (such as Motrin or Advil). "Just be sure you're not taking too much medication that could cause side effects," Lindsey says.

Psoriatic Arthritis Exercise: Talk to Your Medical Team

Because there are different types of psoriatic arthritis, your doctor, physical therapist, or occupational therapist can help you plan an exercise program that fits the severity of your illness. Seek their input and get moving on feeling better.

Medically reviewed by: Pat F. Bass III, MD,