If you have asthma, you may be finding physical activity more challenging. Exercise is a very common trigger for asthma symptoms.
It may seem that the best option is to skip doing any sort of exercise to avoid any strenuous pain. However, undertaking some form of exercise comes with a number of advantages that can complement easing your asthma:
- Increased lung capacity
- Decreased airway inflammation
- Improved overall lung health
- Improved mood and reduction of stress, which can reduce asthma symptoms
- Improved immune system functioning, which significantly reduces the risk of respiratory infections that could cause asthma symptoms
A review including 695 people, revolving around exercises for asthma, showed that exercising improves lung and heart fitness and can really improve your quality of life. The review summed up the fact that people who have asthma should definitely aim to exercise quite regularly, as there are no signs that exercising can result in worsening of asthma symptoms.
Generally, people who have asthma, will commence their workout and gradually start to feel tightness in the chest, shortness of breath and even wheeze more. Usually, these effects really peak within 15 minutes of beginning an exercise and tends to resolve by 60 minutes.
Normally, your nasal passages warm and moisten the air that you breathe. Though, that being said, during exercise, breathing usually takes place from the mouth. So, the air that is inhaled is drier and colder.
We will now look to explore important elements you should consider, in relation to exercising as someone who has asthma.
Pick the correct type of activity:
You may be able to comfortably do any type of activity. However, it could be that certain activities could trigger significant asthma effects. These may include: badminton or long distance running.
Moreover, swimming is one of the best exercises if you have asthma, due to it developing the muscles you use for relaxing. It also opens the lungs to heaps of warm, wet air, which is more averse to trigger asthma side effects.
A clinical survey conducted in 2013, incorporating eight investigations of youths, demonstrated that swimming expands lungs and cardiopulmonary wellness.
Also, it has been suggested that other activities like below, are great for people with asthma:
- Short-distance sprints
- Recreational biking
Walking is considered a low-intensity activity. This exercise is very gentle on the body; hence, it is easier to breathe. If you are looking for extreme comfort, walk outside when the weather is warm. If the air is dry and cool, it could most certainly result in asthma symptoms.
Drawing our attention to short-distance sprints. As the sprints are short, it will not require ongoing effort like long-distance running for example. Short-distance sprints are appropriate for people with asthma.
Recreational biking is another relaxed activity which does not include any form of maintained exertion.
Hiking is another option that is not too strenuous and intense. Ideally, if you go hiking, choosing a trail that is flat and does not have too much of an incline would be recommended.
With yoga, it is known to help you truly focus on your breathing. Breathing which is controlled and in rhythmic form during exercise can increase your lung capacity. Yoga can also reduce your stress levels. As mentioned previously, lower levels of stress can really help reduce the triggering of asthma symptoms.
Check the climate and atmosphere:
Extreme temperatures, contamination, allergens and dry air can really have an impact on your asthma. In order to reduce the effect of your asthma, it is recommended to not undertake exercises in dry, cold and dusty atmospheres.
Furthermore, it is important to note that in the colder months, you should definitely take more precaution, due to the cold dry air which can trigger asthma attacks
Commence exercising gradually:
You should fire up your exercise by warming up very well. When warming up, focus on breathing significant amounts through your nose, as this warms up and channels the air transferring to your lungs.
Don’t overdo it:
It is important that you don’t strain your lungs when you have asthma. Abstain yourself from excessively pushing yourself to limits which you cannot fully handle.
Use an inhaler before exercise:
A number of people with asthma tend to carry a Ventolin Evohaler with them. When using the inhaler, it allows for airways in your lungs to open up, which in-turn enables you to breathe more easily.
Wear a scarf over your nose and mouth:
During exercise, breathing through a scarf will help to warm the air as your level of breathing increases.
Hold back from exercising when debilitated:
If you are feeling tired, have any colds or sickness, it is crucial that you allow your body to completely recover before beginning any form of exercise. Exercising is most certainly a very important part of a healthy lifestyle. It is recommended that you try and exercise between four to five days a week, for approximately 30 minutes each.
An obesity lifestyle, can seriously negatively impact asthma. Hence, exercising is very important as a great treatment for asthma.
By keeping in mind, the tips and suggestions made in this article, you will be able to manage your asthma well and continue exercising to your full potential.
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