How can I exercise with eczema?
While sweating during exercise and chaffing workout clothes can trigger eczema, low impact exercise such as Tai chi can help it by reducing the anxiety which can often worsen eczema symptoms. Wearing 'moisture wicking' clothes, washing sweat away after exercise and moisturising before and after can all help you exercise better with eczema.
How does exercise affect eczema?
Exercise can trigger itch and eczema, it's no wonder that this may serve as a deterrent when it comes to being active. One study in the US found a distinct link between lack of physical activity and eczema (1) however, a Swedish study found that eczema didn't stop people from keeping fit. (2) Luckily, this also doesn't seem to be the case with UK teenagers aged 12-16 years old. (3)
The reason exercise can worsen itch and eczema is due to poor sweating function, those with eczema appear to have a reduced sweating ability. For various reasons (i.e. sweat pores can become blocked by sweat, dead skin cells or damp clothing), sweat can leak in the skin causing a sensation of tingling itch. Sweating can also lead to a loss of water from the skin, leading to increased dryness and therefore more itching.
Given the positive benefits of physical activity for the body and the mind, it makes tons of sense to not let eczema get in the way of physical fitness. According to the NHS, exercise can help prevent heart disease and stroke, certain cancers, diabetes, depression, dementia and early death. It's also a great way of strengthening bones.
6 tips when exercising with eczema:
1. Try doing it in water
While we rely on friendly microorganisms to keep the skin healthy, certain bacteria can form biofilms on the surface of the skin with eczema and block sweat pores. Swimming in chlorinated pools or saltwater of the sea may help to keep these microbes in check, the way a bath diffused with disinfectant can.
Swimming is a great all-over body workout that doesn't make you feel too hot or sweaty no matter how hard you work out. It may not suit everyone, as chlorine and salt may act as an irritant on contact dermatitis or dry skin. Eczema is a very individual condition, so play around and see what works for you.
2. Watch what you wear
One of my kids got a Spiderman outfit as the best gift ever. He adored it but it used to torture him. His cheeks would be puce and his eczema would look a fright as we peeled it off him. Many clothes made from synthetic fabrics like nylon or polyester aren't very breathable, so can cause overheating and sweating. Damp fabric can chafe against the skin, knocking off skin cells that can block skin pores, all of which will trigger itching. Natural fibres like cotton, bamboo and linen may feel more comfortable and are less likely to irritate the skin. Wool, although natural, can be too hot and scratchy.
Naturally, clothes will get damp when exercise is intense and the skin starts to sweat. When exercising, wear clothes that are 'moisture wicking'; they'll absorb sweat without chafing the skin or feeling damp.
3. Relax into it
The reduced sweating ability associated with eczema has been linked to levels of anxiety. Added to that, feelings of stress can amplify feelings of itchiness. (4)
Low impact exercises like Yoga, Pilates and Tai Chi can relax the mind, while stretching and strengthening muscles. Ideal! Anything that reduces feelings of stress and anxiety may help improve eczema symptoms by alleviating some of those feelings of itchiness, and by not further impairing the skin's sweating ability.
A daily walk of even 20 minutes can improve the mood and boost circulation, improving blood flow to the skin. This will have a positive impact on healing. Start slow: you don't have to peg it. Try to enjoy being out.
4. Rinse sweat off as soon as possible
Washing sweat off after exercise will improve eczema symptoms. Sweat can dissolve airborne particles of allergens (like dust mites) and other irritants, allowing them to penetrate the impaired protective barrier of skin with eczema. This can trigger immune cells in the skin to react with inflammation as they identify a would-be threat. The salts in sweat can make the skin itchy and sweat itself can block sweat pores resulting in sweat leaking in the skin. Washing away sweat with cool water will help to reduce the itch and dryness.
5. Protect the skin before and after exercise
Eczema impairs the skin's protective moisture barrier, immune cells in the skin become over-reactive to irritants and allergens, partly because they suffer more exposure to them. Moisturise before exercise to reduce skin dryness and bolster the skin's protective barrier. It can protect the skin from the salts in sweat and ensure that the skin doesn't lose moisture while sweating.
It's also important to moisturise again after exercising and rinsing sweat from the skin. It will replace any moisture lost when sweating and washing.
I like to recommend Neem skincare products, as the plant has a long history of use for sensitive skin conditions and has gentle anti-microbial properties.
My Top Tip: Useful for allergic reactions, redness, eczema and sensitive areas
"Brilliant for itchy irritated skin"
6. Get some sleep
The body needs sleep to recuperate and restore, this is especially pertinent for skin conditions like eczema. Eczema can get worse at night and as the vicious circle it is, the resulting lack of sleep can affect eczema worsening the symptoms. Exercise can be demanding, getting enough sleep will ensure that you are heading off to start the day's fitness routine in an exhausted and itchy state.
Try to establish a regular sleep routine by going to bed at the same time every night (preferably before 11pm). Keep the bedding cool; you may not need a heavy winter duvet if your house is well insulated.
