Asthma is a chronic (long-term) condition that affects how well air flows in and out of the lungs. People with asthma may have airways that become inflamed and narrow, making breathing more difficult during flare-ups. People with mild asthma may not develop significant airway changes unless a trigger is present.
As your asthma symptoms worsen, you may experience shortness of breath, coughing, wheezing (a whistling sound when you breathe), or chest tightness and tightness. If you're short of breath, exercising more can feel stressful. In the past, researchers believed that it was best for asthma patients to avoid exercise altogether if they wanted to prevent serious asthma attacks.
But researchers now understand that regular exercise can improve the well-being of people with asthma. For example, exercise can help condition your lungs to better move oxygen in and out of your body. However, in some people, exercise can trigger asthma, medically referred to as exercise-induced asthma. bronchoconstriction (EIB). If you have high-risk asthma, it is important to be careful about what type of exercise you perform.
Exercise offers many health benefits, including improved blood circulation and reduced risk of chronic disease. If you have asthma, a consistent exercise routine can help reduce the frequency of asthma flare-ups (the period when your asthma symptoms are most active).
One study asked adults with mild or moderate asthma to follow an exercise program that included at least 30 minutes of aerobic exercise and muscle training and stretching, at least three times a week. After 24 weeks of the program, participants improved their asthma control and became less dependent on medications.
Exercise also helps increase blood flow to the lungs. The more you exercise, the more efficiently your lungs absorb oxygen from the air you breathe. The heart then circulates oxygen-rich blood throughout the body, helping muscles get the oxygen they need to keep moving.
Asthma causes inflammation in the airways, but regular exercise can help reduce inflammation. Certain types of exercise may also help prevent or reduce asthma symptoms by strengthening your lungs.
If you have asthma, consider the following benefits of exercise:
- Improved stamina: Regular exercise helps build airway tolerance. As you become more comfortable with exercise, you will find it easier to perform activities that typically leave you out of breath, such as climbing stairs.
- Reduces inflammation: When you are exposed to asthma triggers, your immune system releases certain proteins. This can cause the airways to become inflamed and narrow. Regular exercise can help reduce inflammation by reducing levels of proteins that contribute to inflammation.
- Increased lung capacity: Vital capacity is the amount of air your lungs can hold. Improved lung capacity allows your lungs to take in more air and use oxygen more effectively. Exercise improves your lung capacity, meaning you don't have to work as hard to breathe during daily activities.
- Stronger Muscles: Strength training can help you build stronger muscles. In addition to your overall well-being, maintaining stronger muscles can help you manage your asthma symptoms. For example, lack of muscle mass and strength can make your asthma symptoms worse, make your asthma less controlled, decrease your quality of life, and increase the frequency of emergency room visits due to asthma attacks.
- Better Heart Health: Exercising improves your heart's ability to pump blood throughout your body. For people with asthma, a stronger cardiovascular (heart and blood vessels) system can help the body receive oxygen more easily.
Even people with severe asthma can enjoy most types of exercise. However, taking certain precautions can help ensure a comfortable and safe experience.
First, work with your health care provider to determine what type of exercise is best for you. Your health care provider can also tell you which asthma medication you should take before exercise and what to do if symptoms occur during physical activity. bronchodilator (Medicine that opens the airway quickly) To prevent EIB, take it 15 to 20 minutes before exercising.
It's also important to pay attention to your asthma triggers during exercise. For example, if exhaust fumes from cars or trucks irritate your lungs, avoid exercising outdoors near busy roads.
If you have a more severe form of asthma, consider the following before exercising:
- Gradually increase intensity. Start your new exercise routine slowly and gradually build your strength and endurance. This allows your body to adapt and may help prevent asthma symptoms.
- Know your asthma action plan. Create an asthma action plan with your health care provider. List steps to take if you experience asthma symptoms while exercising, including when to use short-acting medications and when to seek emergency medical care. Carry a copy of your plan with you or keep it on your phone, especially when you exercise.
- Bundle your clothes in cold weather: Cold air can trigger asthma. If you exercise outdoors in cold weather, cover your nose and mouth with a scarf and make sure you can breathe comfortably. This helps keep the air you breathe warm and humidified.
- Start with a warm-up: Warming up is especially important if you have asthma or EIB. Warming up for 5 to 15 minutes opens blood vessels and prepares the airways for movement. You can warm up by walking slowly or doing some light stretching.
- Finish with a cooldown: Cooling your body is just as beneficial as warming it up. Light walking or stretching for 5 to 10 minutes after exercise can help prevent asthma symptoms.
- Don't forget your inhaler: Always carry a quick-relief inhaler with you when exercising. You may need to use it if you start to experience asthma symptoms while exercising.
High-intensity activities that require sustained movement and effort, such as soccer, basketball, field hockey, or long-distance running, may be more difficult for people with asthma. Likewise, cold-weather activities such as cross-country, skiing, or ice hockey may worsen asthma symptoms. If you are interested in these types of sports, talk to your health care provider to make a plan to manage your asthma during your activities.
Your asthma symptoms may appear different from other people's symptoms. However, researchers have identified some exercises that may be safer for people with asthma.
swimming
Swimming is a good option for asthma sufferers because it typically takes place in warm, humid environments. Humid air is less likely to trigger asthma symptoms, and swimming can also help strengthen your upper body muscles.
Please note that chlorine can irritate the respiratory tract. Frequent swimming in chlorinated pools or exposure to chlorine-based cleaning products may make some people more prone to developing asthma and other respiratory allergies.
walking
Walking is a great form of exercise because you can control your speed and intensity. The great thing about walking is that it requires no special equipment, making it an accessible and free activity for most people.
You can take short walks and gradually increase the time and pace as your fitness improves. A walk in a park or other green space can expose you to clean air, but check your pollen levels before you head outside. Alternatively, if you don't live near green space, you can walk indoors or on a treadmill.
wheeling
Riding a recreational bike at a comfortable pace, such as on a level bike path, may be helpful for people with asthma. Like walking, recreational cycling allows you to set your own pace while also improving your heart health. If you want to stay indoors, a stationary bike or elliptical are also good options.
mountain climbing
Hiking can be a great way for people with asthma to enjoy the outdoors and get some exercise. Consider walking on gently sloping trails and take breaks as needed.
Fresh air and natural surroundings can also help calm your mind and reduce stress. It's a good idea to go hiking with someone you know in case you need help.
Yoga and Tai Chi
Yoga and Tai Chi are low-impact forms of exercise that combine breathing techniques and meditation. Focusing on controlling your breathing and relaxation can greatly benefit your lung capacity.
Some yoga breathing exercises, such as pursed lips and deep breathing, may improve lung function. A beginner-level yoga class or at-home workouts can be a great way to get started. If you take a yoga class, let your instructor know about your asthma so they can suggest modifications if needed.
Tai chi offers many benefits, including lowering blood pressure and increasing aerobic capacity (how the body uses oxygen). One review of 23 studies found that it may improve lung function in people with chronic obstructive pulmonary disease (COPD) (a group of chronic progressive lung diseases that restrict airflow to the lungs and cause breathing difficulties).
Other considerations
If you like team sports, consider activities like baseball or soccer that involve short bursts of activity followed by a break. These sports may help manage asthma symptoms better than high-impact sports such as soccer or basketball. Sports such as golf or bowling are also good alternatives.
It is also important to always listen to your body and take breaks when needed. If you have concerns or questions about which exercise is right for you, talk with your health care provider about what activities are safe for you and your overall condition.
Your healthcare provider may have you use a bronchodilator, such as ProAir HFA (albuterol), before exercising. Bronchodilators are inhalers that help open the airways by relaxing the muscles around the lung tubes. However, asthma symptoms can sometimes occur while exercising.
Here are some other tips:
- If you begin to experience chest pain, coughing, or shortness of breath during exercise, stop the activity immediately and rest until the symptoms disappear. Breathing in slowly through your nose and out through your mouth, allowing your stomach to expand, can also help relax your body.
- If your asthma symptoms persist or worsen after doing breathing exercises, get emergency help.
- Track your asthma symptoms before, during and after exercise. This can help you identify patterns and adjust your exercise plan as needed.
You may find that certain types of exercise consistently trigger your asthma. In this case, you may need to modify your exercise routine, such as choosing lower-intensity exercises, taking more frequent breaks, or breaking your workouts into shorter sessions throughout the day.
If you notice that your asthma symptoms continue to interfere with your ability to exercise even with short-acting medications, talk to your health care provider. Your healthcare provider may need to adjust your asthma treatment plan or provide additional instructions for managing symptoms during exercise.
There are several signs that exercising while you have asthma may indicate a more serious health problem. It is important to contact your health care provider sooner rather than later if you experience any of the following symptoms:
- Feeling dizzy, dizzy, or weak
- Difficulty performing daily activities that you normally find easy, such as cooking dinner or taking out the trash.
- persistent cough that doesn't go away
- Wheezing when breathing in or out
- Wheezing gets worse even after taking the short-acting medication and waiting for it to take effect (usually within 15 minutes)
However, some symptoms require immediate assistance. If you experience any of the following symptoms, go to the emergency room or call 911 as soon as possible:
- bluish lips or nails
- Nostrils open when breathing
- When you breathe in, the skin between your ribs and on your neck stretches.
- rapid breathing
- Difficulty walking or talking at a normal pace
Having asthma can sometimes limit the physical activities you can do. However, regular exercise can improve lung function, reduce inflammation, and increase stamina. Certain precautions, such as talking to your health care provider before starting an exercise routine, always carrying your inhaler with you, and monitoring your symptoms during physical activity, can help you exercise safely.
Listen to your body while you exercise and enjoy the benefits exercise has on your overall health.