Exercise

Why is exercise good for people with asthma?

Exercising regularly keeps the heart, bones and digestive system healthy and helps to keep unwanted weight off. It makes us feel good and more able to cope with the stresses of everyday life.

Keeping fit and active becomes even more important as we grow older. We need to keep using our bodies in order to get the best out of them. Staying physically active keeps our joints working; it helps the speed of our reflexes and helps keep us strong. Evidence from a number of studies shows that those who continue to exercise through their middle years show less physical deterioration as they get older, compared with their less active counterparts.

There are all sorts of ways to exercise that can be both enjoyable and beneficial for everyone that does not have to include hours in the gym. As fitness guru Rosemary Conley, who has had asthma all her life, says: 'Go gently at first, but even a five minute walk three times a day will make a real difference. Walk to the shops, use the stairs more, mow the lawn - anything!' 

Don't let asthma prevent you from exercising

While it is true that exercise can bring on asthma symptoms in some people, there are lots of steps you can take to prevent this happening.

The first thing to do is to check with your doctor or practice nurse that your asthma is as controlled as it could be. Your ultimate aim is to do 30 minutes of exercise three to five times a week at a level of exertion that makes you only mildly breathless. We are not talking exhaustion here. And remember, as you get older, even a small amount of gentle exercise will make all the difference.

Exercise improves lung function and your asthma should not stop you doing some form of exercise as long as you:

Below are some tips for exercising if you have asthma.

Tips for exercising with asthma

Exercise options

Aerobic exercise
Either specific fitness classes or activities such as cycling and dancing will increase heart-lung capacity and improve circulation, as well as improving muscle tone and stamina.

If you have painful and stiff joints avoid weight-bearing high-impact exercise such as aerobics and running. But don't let stiffness be an excuse for not exercising. There are plenty of things you can do - for example, swimming and some forms of yoga - that put very little stress on weight-bearing joints such as knees and ankles. There are even exercises that you can do while sitting in a chair. Ask at your local leisure centre, ring your local council or get searching on the internet to find out more.

Yoga
Yoga is the hottest trend around with its constant stream of celebrity endorsement. It can provide a workout for both body and mind. Gentle postures are performed in harmony with breathing techniques to leave you feeling lighter, calmer and energised. Some people find that breathing techniques are beneficial for their asthma. However, it is important that you do not stop taking your normal asthma medicines unless your doctor or asthma nurse advises you to.

Swimming
Swimming is a particularly good exercise for people with asthma because the warm, humid environment in the pool is unlikely to trigger asthma symptoms (although for some people the chemicals used in the swimming pool may be a trigger). Swimming is also an excellent activity for people of all ages and fitness levels, burns off 300 or more calories an hour, and is unlikely to pull or strain muscles because the water acts as a support for your body.

Everyday activity
If time is an issue, build exercise into your routine slowly. A brisk 20 minute walk in your lunch hour, or small changes such as getting off the bus a stop earlier and taking the stairs rather than the lift will all count. Every little bit of activity really does help.

At the end of the day, you are much more likely to make exercise a regular part of your life if you find something you really enjoy doing. If you can achieve that goal, the resultant boost to health and well-being will soon become obvious even to the most dedicated couch potato! So get out there and active!

Children & exercise

What are the best types of exercise for people with asthma?

• Team sports like football or hockey are good as they are played in brief bursts with short breaks in between.
• Fitness classes involving short periods of aerobic exercise.
• Swimming is an excellent form of exercise for people with asthma as the warm humid air in the swimming pool is less likely to trigger symptoms of asthma. (However, swimming in cold water or heavily chlorinated pools may trigger your asthma).
• Yoga and Pilates are good types of exercise for people with asthma as they relax the body and may help with breathing.
• If pollen triggers your asthma then avoid exercising outdoors when the pollen count is high.

Some sports and activities, such as scuba-diving, climbing, hiking or skiing at high altitudes or in cold weather, can cause problems for some people with asthma. Check out our factfile for more information about this.

Some people with asthma find that exercise triggers their asthma symptoms and this can be a sign that your asthma is poorly controlled. If exercise triggers your asthma, make sure you take your preventer inhaler every day and use your reliever inhaler immediately before you warm up. If you need your reliever inhaler more than twice a week you should see your GP or asthma nurse, as your asthma may not be under control.