Exercise: What role does sport play in pruritus?

On June 3, Ms. Lena Frenz gave a lecture on the topic "Exercise: What role does sport play in pruritus?". Here is a summary of the lecture.

Many people with chronic pruritus ask themselves: "Can I do sport despite my itching?"
The answer isYes ! Regular exercise has a positive effect on quality of life and general health. Find out below why exercise can have a positive impact and how you can protect your sensitive skin in the best possible way.

Improvement of pruritus through exercise?

Chronic pruritus is more than just a symptom - it is a disease in its own right that can affect your whole life. Many sufferers feel insecure, withdraw and lose the motivation to exercise. In the long term, this can lead to Lack of exercise, obesity and an increased risk of cardiovascular or metabolic diseases lead to a reduction in mobility. Quality of life also often suffers as a result. These negative effects of too little physical activity can make the itching even worse - creating a vicious circle.

From this we can conclude: Physical activity can break this cycle and contribute to better disease control.

What is physical activity?

Physical activity refers to any movement of the body that is caused by the skeletal muscles and involves energy consumption above the basal metabolic rate. It includes all movements in everyday life, during leisure time, at work, at school or during sport - consciously (e.g. during training) or unconsciously (e.g. climbing stairs, gardening). Physical activity is therefore a broad term that also includes sport, but goes beyond it.

Examples of physical activity:

• Walking or slow jogging
• Cycling, dancing
• Yoga or Pilates
• Housework and gardening

Physical activity brings numerous benefits:
✅ Stress reduction - stress can increase itching
✅ Increase in mental well-being
✅ More joie de vivre and social contacts
✅ Improvement of the cardiovascular function

How much exercise is recommended per week?

According to international guidelines, you should aim for the following:

• 150 minutes per week at medium intensity (e.g. brisk walking, cycling)
  or 75 minutes per week at a higher intensity (e.g. jogging, fast cycling)
• In addition: Muscle-strengthening exercises twice a week such as light strength training or targeted gymnastics

❗ But: This is the optimum - Every step counts. Even short walks or small units of exercise in everyday life are valuable. The main thing is to get moving.

Sport for itching - what should I bear in mind?

Many people with pruritus wonder whether sport puts additional strain on their skin. In fact, there are a few things you should bear in mind to avoid skin irritation. Sporting activity can cause the following stresses:

• Sweating: Sweat contains salt and can irritate the skin
• Influencing factors outdoors: UV radiation, allergens, wind
• Swimming: Chlorinated water can irritate and dry out the skin
• Contact with germs: z.e.g. via shared sports equipment
• Stress or pressure to perform
• Unsuitable skin care: Products that additionally dry out the skin

Tips for skin-friendly activities

With a few simple measures, you can adapt your exercise sessions to suit your skin's needs:

Preparation:

• Discuss suitable skin care and medication with your doctor - especially before exercising
• Choose moderate, pleasant sports such as walking, slow jogging, cycling, yoga or Pilates

During the activity:

• Wear comfortable, breathable clothing such as cotton
• Ensure a clean, well air-conditioned environment and avoid mechanical irritants or allergy triggers
• Drink enough water 
• Dab off sweat with a clean towel or rinse gently to minimize irritating effects on the skin

After sport:

• Shower as soon as possible, cool and with a mild shower gel
• Immediately afterwards, care for your skin with a moisturizing, moisturizing cream

General recommendations:

• Allow yourself breaks - especially during active itching phases, it can be useful to reduce the intensity of exercise
• Don't be too hard on yourself - listen to your body

Conclusion: Exercise for pruritus - a good decision

The health benefits of regular exercise clearly outweigh any possible disadvantages. Especially with chronic pruritus, it is important to keep moving without overexerting yourself. Light, adapted activity is good for body and soul. 

If you have not yet found the right sport for you, the following questions may help you decide:

• What is good for me?
• What do I enjoy?
• What can I change to bring more movement into my everyday life?
• Which goal is realistic for me?

Find your personal balance of activity, skincare and self-care. Because movement is joie de vivre - even with sensitive skin.