Getting active when you have asthma

Ready to stop asthma holding you back? Our tips will help you get active and feel healthier and happier.

Health advice > Living with asthma

Activity is good for your asthma

If your asthma is stopping you doing the activities you love, you’re not alone. Physical activity can be more challenging when you have asthma.

You might be worried that getting breathless means an asthma attack is on the way, or feel down and frustrated that asthma is stopping you getting fit. 

It might help to know that getting your heart rate up can actually improve your asthma symptoms. Here’s how:

  • Raising your heart rate regularly boosts your lung power, increasing stamina and reducing breathlessness
  • It supports your immune system and helps fight colds and viruses – a major trigger for over 80% of people with asthma
  • Activity helps you stay a healthy weight, in turn cutting your risk of an asthma attack
  • It releases ‘feel-good’ chemicals in your brain – studies show that if you’re stressed, or depressed, you’re at higher risk of asthma symptoms

If you have severe asthma, please use this exercise advice.   

Getting started – check your asthma health 

It’s natural to worry that exercising might set off your symptoms, especially if you’re recovering from a recent asthma attack.

Looking after your asthma is a vital first step to feeling more confident about getting active.

1)      Take your preventer medicine as prescribed

Your preventer inhaler helps soothe the underlying inflammation in your lungs and cuts your risk of an asthma attack.

This means your airways will be less likely to react when you start breathing faster from exertion.

You’ll also have more protection from common triggers like pollen, pollution and mould spores.

2)      Ask your GP or asthma nurse to support you 

They might offer to help you monitor and review your asthma more regularly while you get more active.

You could try asking to be referred to a respiratory physiotherapist who will teach you breathing techniques to help with your asthma, but unfortunately waiting lists are long.

The good news is that following a breathing technique programme has been proven to work as well as seeing a physio in some cases.

Face your asthma anxieties

If you’re fighting fears about getting out of breath or having an asthma attack, there’s lots you can do.

  • Exercise with a friend – give them a copy of your asthma action plan and talk them through what to do if symptoms come on
  • Start slowly and build up, staying in your comfort zone. Remember, every little bit of movement counts, even if that’s just walking more briskly
  • A course of Cognitive Behavioural Therapy (CBT) may also could help – talk to your GP.

“It did take a long time to get over my anxieties and fear of constantly feeling tight-chested and unable to participate. Set yourself small achievable goals – perhaps meet with a friend for a walk then build up slowly.” – Asthma UK Readers Panel member 

Find the right activity for you

There are no ‘bad’ activities for people with asthma. And you don’t have to sign up for a marathon – taking a daily walk, playing more vigorously with your kids or grandchildren, or doing some gardening all count.

Even just sitting down a little less during your day has major health benefits.

People with asthma tell us they enjoy:

  • Walking, especially with a walking group, because of the other benefits like being outside and meeting people
  • Yoga and tai chi because they let you set the pace and relax, as well as helping with breathing control 
  • Some people with asthma say swimming really helps, but others report that the chlorine makes their symptoms flare up
  • NHS programmes like Couch to 5K and Strength and Flex are free, can be done at home, and are designed for absolute beginners 
  • Walking netball or chair yoga are great for building up your confidence – there are lots of other modified sports you could try – search for inclusive sports groups in your area

“What has helped me is to learn exercise can be done in one minute blocks and incorporated into my daily life.” – Asthma UK Readers Panel member

Follow our all-important asthma safety tips

It’s crucial you know what to do if your asthma gets worse while exercising.

  • Coughing, wheezing, and breathlessness are all signs that you need to stop and take your reliever inhaler (usually blue). (It’s normal to breathe faster after exercise, but if you’re unusually breathless or your breathing isn’t calming down after you stop, it’s a sign you might be having an asthma attack.) 
  • Tell people you exercise with that you have asthma, and explain what to do if you have an asthma attack
  • Get to know your good days and bad days, and your personal triggers like pollen, dust or heat. It’s OK to let yourself off and rest
  • Cold weather can set off your symptoms, so wrap a scarf round your face and nose if you’re going outside, or consider sticking to indoor activities that day instead.

Keeping at it  

There’s lots of evidence that it’s easier to stay active if it becomes a habit and slots easily into your life. Try these tips, all suggested by people with asthma:

  • Step counters (e.g. Fitbit) help with motivation and tracking progress 
  • Set yourself a (reasonable) challenge – for example, Asthma UK's Step Challenge
  • If you don’t feel up to much, bopping along to some music while you lie or sit down is a good way to raise your heartbeat, feel better and keep your active habit going 
  • Start small and build up – walk one bus stop more, swim one more length. It’s easy to get put off if you try to do too much
  • celebrate your achievements – perhaps your breathing is easier, your asthma feels better, or you feel stronger and healthier. It’s easier to keep going if you really feel it’s doing you good
  • Give yourself a fallback activity option, like using a YouTube yoga video at home, so you don’t lose the habit if the weather is bad, your schedule changes, or you just can’t face going out
  • Join a support group, like this Facebook group for people with asthma who do Park Run 
  • We all hit a wall sometimes – the NHS has some simple tips for getting over exercise barriers

“I’ve learnt to be kind to myself and my body. Some days it won’t do as well as others and that is ok, I don’t push myself if my triggers are high and instead I make a commitment to try again tomorrow.” – Asthma UK Readers Panel member

Last updated August 2019

Next review due August 2022

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