5 Safe and Easy Exercises for People with Asthma
Friday, February 10, 2023Asthma or “ hika ” in Tagalog is a long-term lung condition that affects more than 200 million people globally. This condition is considered...
Asthma or “hika” in Tagalog is a long-term lung condition that affects more than 200 million people globally. This condition is considered to be one of the world’s most common non-communicable diseases, although it is more prevalent in children who are yet to have a fully developed immune system.
Asthma
attacks involve inflammation and constriction in the airways, which can be
triggered by factors that vary from person to person. Some of the common
symptoms of asthma include wheezing, coughing, shortness of breath, and
tightening of the chest.
If
you have asthma and want to get your dose of fitness now and then, here are
some exercises to get you started:
Simple Breathing Exercises
Doing
some breathing exercises is one of the simplest ways you can manage your asthma
symptoms every day. These exercises help open up your airways, allowing fresh
air to penetrate your lungs and minimizing the burden of breathing. Some
breathing exercises to consider are:
●
Diaphragmic
Breathing (Belly Breathing): Breathe in through your nose and let your
belly fill up with air. Breathe out through the mouth. Make sure to relax your
shoulders and neck to properly position your diaphragm.
●
Pursed
Lip Breathing: As with belly breathing, breathe in through
your nose and breathe out with pursed lips. Make sure that you exhale twice as
long to help your airways stay open longer.
●
Nasal
Breathing: Slowly take deep breaths through your nose.
Similar to belly breathing, you need to make sure that your belly is filled
with air. This will increase your oxygen intake and help you slow down your
heart rate and breathing.
Practicing
these breathing exercises regularly will help get rid of the stale air that has
accumulated in your lungs. As a result, your diaphragm can do its job more
efficiently. Of course, it would be best to consult your doctor about
medications you may need to take or what you need to avoid before attempting to
do breathing exercises.
Walking, Light Jogging, or Hiking
Going
on a walk or a light jog is a great way to get sunlight and fresh air for your
lungs. It’s also a low-intensity exercise, so you don’t have to worry too much
about minding your breathing (or your knees). If you want a more immersive
experience in nature, you can opt to take a short hike instead. However, make
sure that you hike in areas with a low pollen count to prevent an asthma attack.
In
addition, you should ensure that you’re walking, jogging, or hiking during warm
weather to prevent your symptoms from getting triggered. Cold, dry air
irritates your airways, which can cause irritation and worsen your asthma
symptoms. If the weather outside isn’t ideal, you can get your exercise on an
indoor track or treadmill.
Cycling
Similar
to walking, riding a bicycle is a gentle form of exercise that doesn’t require
you to overexert yourself. It’s also a great way to keep your leg muscles in
shape, plus it allows you to savor nature through a fun activity. That said, because
cycling is usually done outdoors, you should make sure to avoid potential
asthma triggers like pollen.
Swimming
Swimming
is a great exercise for people with asthma because it builds up the muscles for
breathing. Aside from the low pollen exposure, you will also be breathing warm
and moist air, which is less likely to trigger adverse reactions. Moreover, some
studies show that swimming can improve cardiopulmonary fitness and lung
function; these can help you better manage your condition.
That
said, you also need to be careful about swimming in chlorinated pools, which
can trigger symptoms in some people. You may want to talk to your doctor first
to see if it’s safe for you to swim in these pools and if there are any
medications that can prevent adverse effects while swimming.
Yoga
Yoga
is another low-impact exercise that you can practice regularly to improve your
health. Yoga allows you to optimize your breathing as it involves slow
inhalation and careful movements. Aside from its benefits on your physiology,
doing yoga is also known to improve your mental health and quality of life. In
particular, it’s helpful in reducing your stress levels and allowing you to
better manage life with asthma.
A Final Word
Apart
from the exercises mentioned above, you can also partake in sports as long as
they are gentle on your lungs and don’t involve high-impact bursts of activity.
Examples include golf and gymnastics, which provide you with intermittent
breaks.
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