Tackling Asthma, The exercise way

The truth is that most asthmatics would benefit from regular physical activity.

As long as your asthma is under control, exercise is safely recommended to keep your lungs and body in good condition. If you have asthma, you could participate in almost any sport or exercise. Scuba diving is the only sport not recommended.

Medications and intelligent understanding of triggers can result in tremendous physical ability to benefit from an exercise routine.

What are the benefits of exercising?

Exercise will strengthen the lungs, boost the immune system, strengthen the body and help in maintaining a healthy body weight.

Research indicates that as tolerance for physical exertion is built-up over-time; appropriate exercise can help asthmatics reduce stress, sleep better and feel fitter and energized.

What kinds of exercises are recommended?

An asthma attack results in breathlessness and fatigue, therefore, it is beneficial to strengthen the breathing muscles. Breathing exercises such as diaphragmatic breathing and pursed lip breathing help increase lung capacity. Cardiovascular exercises, strength training and flexibility exercises help improve overall fitness.

Breathing exercises

These 2 exercises are especially recommended for asthmatics as they will improve the lung capacity.

1. Diaphragmatic breathing

The diaphragm is the most efficient muscle of breathing. It is a large, dome-shaped muscle located at the base of the lungs. Regular practice will:

• Strengthen the diaphragm
• Decrease the work of breathing by slowing your breathing rate
• Decrease oxygen demand
• Breathing technique: Lie on your back on a mat or carpet. Place your hands on your stomach. Breathe in slowly through your nose, and feel your stomach expand as you inhale; and fall inward as you exhale.
• Practice this exercise for 2-minutes, 3-4 times per day.

2. Pursed lip breathing

Pursed lip breathing is one of the simplest ways to control shortness of breath. It provides a quick and easy way to slow your pace of breathing, making each breath more effective.

• Improves ventilation
• Keeps the airways open longer and decreases the work of breathing
• Relieves shortness of breath
• Technique: Lie on your back or sit on a chair. Breathe in slowly through your nose for two counts, Breathe out slowly and gently through your pursed lips while counting to four.
• Practice this exercise 2 minutes about 3-4 times per day.

Cardiovascular exercises

Examples: walking, swimming, cycling

Choose an exercise that you are comfortable with. Outdoor exercises such as running or cycling may trigger symptoms if the outside air is cold and dry. Running indoors on a treadmill or cycling on an indoor exercise bike may be safe if the exercise is progressed systematically and carefully.

A minimum of 30 minutes, five to seven days of the week is necessary to improve functioning of the heart and circulatory system.

Are some kinds of exercises better than others?

Asthma triggers vary in individuals – generally, swimming is one of the best forms of exercise for asthmatics. When the environment is warm and moist, asthma symptoms are usually less severe. Though, some individuals may find the chlorine in the swimming pools to cause a reaction.

Strength and flexibility training

Examples: abdominal crunches, push-ups, squats, lunges

When you strength train muscles and bones become strong and you look and feel better. Strong muscles improve balance and posture. Train each muscle group two to three days per week.

Do stretching exercises after the workout. You can include a yoga routine twice a week.

Consider the following exercise guidelines

Consult your physician: Have a thorough medical evaluation and obtain your doctor’s clearance before beginning any type of exercise program.

• Take extra time to warm up before exercising. A prolonged period of low-level aerobic activity will help prepare your body for higher-intensity exercise.
• Don't rush through your cool down; extending it can help prevent the asthma attacks that occur immediately following an exercise session.
• Rest when necessary and listen to your body signals.
• Avoid exercising in polluted environments, or in cold or dry air.
• Keep yourself well hydrated.

Avoid exercise if

• Your asthma is not under control.
• You have a cold or the flu.
• Your peak flow meter reading is less than 80 per cent of your usual best.