Exercises for asthma patients

1. The role of exercise for asthma patients

Do exerciseIt can often help people.asthma:

Exercise improves lung capacity, helping lungs function better… Reduces inflammation (exercise reduces inflammatory proteins in the airways). Strengthens the immune system (colds and viruses are responsible for over 80% of asthma cases, and a strong immune system helps prevent this). Strengthens muscles… Helps you lose weight, which can reduce the risk of asthma attacks… Produces feel-good chemicals in the body to prevent depression and stress (which trigger asthma because it activates the parasympathetic nervous system, leading to an inflammatory response in the body). Serotonin and dopamine, produced by exercise, can counteract this.

2. The best exercises for asthma patients

2.1 Resistance exercises

Resistance training is a physical activity that helps build flexibility, endurance, and muscle strength by having the muscles resist a certain force or weight, which could be weights, resistance bands, machines, or even using body weight as resistance (such as push-ups).

When doing resistance training, the trainee needs to push their body further than the applied force, so as to achieve the goal of engaging the muscle group to increase strength and endurance.

The weight or resistance level should be equivalent to 6 or 7/10 times the perceived effort level. Perform 2-4 sets of 10-15 repetitions, with 3-4 minutes of rest between sets. Resistance training should be performed at least two days per week, with at least one rest day between training sessions.

Remember, the goal is to improve muscle strength and endurance so that patients can perform daily activities with less stress, helping to reduce shortness of breath or chest tightness.

Additionally, people with asthma who take corticosteroids for extended periods may experience muscle atrophy. This reduces strength, especially in the lower limbs. Therefore, these strength training exercises will provide even greater benefits to the patient's overall health.

Things to note when performing resistance training exercises.

- Avoid holding your breath while lifting weights, as this can affect blood pressure, cause an irregular heartbeat, or increase the risk of fainting.

- If the patient has joint problems or other health issues, discuss with their doctor about the timing and methods of safe, appropriate, and effective exercise…

2.2 Walking

Walking is a popular and easy form of exercise that can be done anytime, anywhere, and helps improve lung capacity. It's recommended to walk for 30 minutes at a time (with 5 minutes of warm-up and cool-down), and to walk at a moderate to brisk pace – aiming to maintain a maximum heart rate of 60-75%.

One study showed that adults who walked just three times a week for 12 weeks had better asthma control and improved fitness levels compared to those who did not walk.

2.3 Yoga

Yoga is very good for people with asthma (bronchial asthma) because it helps them control their breathing. These exercises combine both physical and mental aspects, bringing the body back to a state of balance, relieving stress, and improving respiratory symptoms in asthma patients.

Yoga breathing exercises and postures help relax the muscles in the airways and expand the chest. The calming effects of yoga can also reduce the risk of asthma attacks and improve the quality of life for patients.

Many asthma patients find that they breathe better when they consistently practice yoga exercises. In addition, yoga improves cardiovascular and circulatory health, thus supporting better respiration. It also helps improve muscle strength, stress management, and anxiety control.

2.4 Breathing exercises

Breathing exercises are a complementary therapy, alongside medication and other standard asthma treatments, that helps reduce symptoms.

Asthma is a chronic respiratory disease. During an asthma attack, the lining of the bronchial tubes swells, becomes inflamed, and is easily irritated. This constriction and inflammation narrows the airways, reducing airflow into and out of the lungs. When the swelling becomes severe, the airways become obstructed, leading to shortness of breath, wheezing, and other symptoms.

Some breathing exercises that are good for people with asthma include:

- Practice diaphragmatic breathing (also known as abdominal breathing).

In diaphragmatic breathing, patients learn to breathe from the area surrounding the diaphragm, rather than from the chest. This technique strengthens the diaphragm, slows breathing, and reduces the body's oxygen demand.

To practice diaphragmatic breathing:

Lie on your back (with your knees bent and a pillow under your knees), or sit upright in a chair.Place one hand on your chest and the other on your stomach (to feel the movement of your stomach and chest).Inhale through your nose (pucker your lips), your abdomen will expand (hands on your stomach move upwards).Exhale slowly through pursed lips (like blowing a whistle), and flatten your stomach (hands on your stomach move downwards).Inhale 1-2, then exhale 1-2-3-4 (double the inhalation).

- Buteyko breathing method (slow, deep breathing)

In asthma sufferers, rapid breathing can worsen symptoms such as shortness of breath. Therefore, adopting slow, deep breathing (also known as Buteyko breathing) can help improve asthma symptoms and reduce the need for medication. This is a non-medical treatment that not only improves asthma but also other respiratory disorders.

How to do it:

Sit on the floor or in a chair, with your back straight.Relax your respiratory muscles.Breathe normally for a few minutes.After exhaling comfortably (using your index finger and thumb to pinch your nose shut) and holding your breath for as long as possible, until you feel like you want to exhale, then inhale.Breathe normally for at least 10 seconds.Repeat steps 4 and 5 several times.

Note: When practicing Buteyko breathing techniques, always inhale and exhale through the nose. If at any time the patient feels anxious, short of breath, or experiences severe discomfort, stop practicing and breathe normally. As progress is made, the patient may be able to hold their breath for longer periods. Over time, they may be able to hold their breath for a maximum of 2 minutes.

- Pursed-lip breathing

Pursed-lip breathing is a technique used to alleviate shortness of breath. Choose a cool, well-ventilated location with fresh air, and a sturdy chair with back support for support when needed.

When performing this exercise, sit with a straight back, in a comfortable posture, and relax your muscles. Place both feet flat and perpendicular to the ground, and rest your hands comfortably on your thighs.

The breathing technique is as follows:

Inhale through your nose (pucker your lips).Exhale slowly through pursed lips (like blowing a whistle).Inhale 1-2, exhale 1-2-3-4 (double the inhalation).

When inhaling and exhaling, don't strain excessively; just inhale deeply and exhale gently (deep inhalation is ideal, but don't overexert yourself). Repeat this breathing exercise daily. Practice regularly. Use this breathing technique whenever you experience shortness of breath or during physical activity. Practice at least three times a day (15 minutes each time). Once you get used to it, you can use this breathing technique continuously every day and practice it regularly; it can help patients better control their asthma symptoms.

2.5Swimming

Swimming is an excellent form of exercise for the lungs. When swimming, breathing air through both the nose and mouth helps the body expel carbon dioxide effectively, thereby reducing fatigue from exercise. It also promotes better breath control as you maintain a steady rhythm with each stroke and breathe in plenty of warm, moist air while swimming. Furthermore, swimming is not only good for the lungs but also for the heart.

Note that chlorine from swimming pools can be a cause of illness because it can irritate the airways. If you are not a regular swimmer, try swimming for 10 minutes to see if you have any reaction; if it's safe, you can continue.

3. Things to keep in mind when exercising

Physical activity is widely recommended for people with asthma. Engaging in more than 150 minutes of moderate-to-vigorous physical activity per week offers numerous benefits, including improved lung function and asthma control.

- The best time of day to exercise

Avoid exercising during the coldest times of the day (early morning or evening). Also, do not exercise when pollution or allergen levels are at their highest.

Plan your exercise when you are least likely to have an attack, with mid-to-late morning usually being best.

- Is it okay to exercise when you're sick?

Exercise should be avoided in the following cases:

I recently had an asthma attack.I recently had a respiratory infection.I have severe asthma...

- How to exercise without harm

Always include warm-up and cool-down periods during training: Perform 10 minutes of warm-up exercises and 10 minutes of cool-down before stopping completely (instead of exercising immediately and stopping abruptly), to help your body gradually adjust to the activity. This can reduce the duration and severity of pain during and after training.

If you haven't been active for a long time, start with short sessions of 10 to 15 minutes of exercise. Add 5 minutes to each session and gradually build up to at least 30 minutes of activity per day on most days of the week.

+ Exercise at a level that suits you: Adjust your workouts to match changes in weather and changes in your symptoms.

Listen to your body: Shortness of breath can cause even more anxiety. So slow down, focus on each breath, control it, and always rest, as continuous exercise can put too much strain on your lungs.

Drink plenty of water before, during, and after exercise.

- Other notes

Before starting an exercise program, talk to your doctor to find the best way to exercise for you, and create an action plan that tells you what to do before exercising or if you experience any symptoms while exercising.

+ When starting out, exercise indoors to avoid any potential environmental triggers like pollen or pollution. Then, as you feel more confident and your lungs have improved over time, you can try exercising outdoors.

Always use your asthma medication before exercising (most commonly an inhaled bronchodilator), if prescribed by your doctor as part of your asthma prevention treatment plan.

If the weather is cold, exercise indoors or wear a mask or scarf to cover your nose and mouth.

If you have allergic asthma, avoid exercising outdoors when pollen levels or air pollution are high.

Limit exercise when you have a viral infection, such as a cold.

Maintaining physical activity is crucial for both the physical and mental health of patients. Remember, asthma is not a reason to avoid exercise. With an accurate diagnosis and appropriate, effective treatment, you can still enjoy the benefits of exercise and live a healthy life.