Exercises for asthma patients

1. The role of exercise for people with asthma

Do exercisecan often help peopleasthma:

Improves lung capacity, helping the lungs function better… Reduces inflammation (exercise reduces inflammatory proteins in the airways). Strengthens the immune system (colds and viruses are the triggers for over 80% of asthma sufferers and a strong immune system will help prevent this). Strengthens muscles… Helps you lose weight, which can reduce the risk of asthma attacks… Creates 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 exercise (or resistance training) is a physical activity that helps bring flexibility, endurance and strength to muscles… by letting the muscles resist a certain force or weight, which can be dumbbells, resistance bands, machines or even using body weight as resistance (such as push-ups)…

When doing resistance training, the practitioner needs to push the body further than the applied force, so as to achieve the goal of affecting the muscle group to increase power and increase muscle endurance.

The weight or resistance level should be equivalent to 6 or 7/10 repetitions for the perceived exertion. 2-4 sets of 10-15 repetitions should be performed, with 3-4 minutes of rest between sets. Frequency of resistance training should be at least two days per week with at least 1 day of rest between workouts.

Remember, the goal is to improve muscle strength and endurance so that daily activities can be performed with less strain, which can help reduce shortness of breath or chest tightness.

Additionally, long-term corticosteroid treatment can cause muscle atrophy in asthmatics. This reduces strength, especially in the lower limbs. Therefore, these strength training exercises will provide even more benefits to the overall health of the patient.

Notes when performing resistance exercises

- Avoid holding your breath when lifting weights because it can affect blood pressure, develop an abnormal heart rhythm, or risk unconsciousness...

- If you have joint problems or other health problems, talk to your doctor about safe, appropriate and effective exercise times and methods...

2.2 Walking

Walking is a popular form of exercise, easy to do anytime, anywhere… helps improve lung capacity. You should walk for 30 minutes at a time (with a 5-minute warm-up and cool-down), and walk at a moderate to fast intensity – aiming to maintain a maximum heart rate of 60-75%.

One study found that adults who walked just three times a week for 12 weeks had better asthma control and fitness levels than those who didn't walk.

2.3 Yoga

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

The breathing exercises and postures in yoga help relax the muscles in the airways and open the chest. The calming effects of yoga can also reduce the risk of asthma attacks, improving the patient's quality of life.

Many asthma patients find that they breathe better when they consistently practice yoga. Yoga also improves heart and circulatory health, which aids in better breathing. It also improves muscle strength and helps control stress and anxiety.

2.4 Breathing exercises

Breathing exercises are an adjunct therapy along with medications and other standard asthma treatments to help reduce symptoms of the disease.

Asthma is a chronic disease of the respiratory tract. When an asthma attack occurs, the lining of the bronchial tubes swells, becomes inflamed, and becomes easily irritated. The constriction and inflammation narrow the airways, reducing the flow of air in and out of the lungs. When the swelling becomes severe, the airways become blocked, causing the patient to have difficulty breathing, wheezing, etc.

Some good breathing exercises for asthma patients include:

- Practice diaphragmatic breathing (also known as abdominal breathing)

In diaphragmatic breathing, a person learns to breathe from the area around the diaphragm, rather than from the chest. This technique strengthens the diaphragm, slows breathing, and reduces the body's need for oxygen.

To practice diaphragmatic breathing:

Lie on your back (knees bent and a pillow under your knees), or sit up straight in a chair.Place one hand on your chest and one hand on your abdomen (to feel the movement of your abdomen and chest).Inhale through nose (pursed lips), belly expands (hand on belly goes up)Exhale slowly through pursed lips (like playing a flute), belly deflating (hand on belly goes down).Inhale 1-2 then exhale 1-2-3-4 (double the inhalation).

- Buteyko breathing method (slow, deep breathing)

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

How to do it:

Sit on the floor or in a chair with your back straight.Relax your breathing muscles.Breathe normally for a few minutes.After exhaling relax (use your index finger and thumb to close your nose) and hold your breath for as long as possible, until you feel like breathing) and then inhale.Breathe normally for at least 10 seconds.Repeat steps 4 to 5 several times.

Note: When practicing Buteyko breathing, always breathe in and out through the nose. If at any time you feel anxious, short of breath, or extremely uncomfortable, stop the practice and breathe normally. As you progress, you can hold your breath for longer periods of time. Over time, you can hold your breath for up to 2 minutes.

- Pursed lip breathing

Pursed lip breathing is a technique used to relieve shortness of breath. Choose a cool, airy place with fresh air and a chair with a backrest so you can lean back when needed (the chair must be sturdy).

When performing the movement, you need to sit up straight, in a comfortable position, and relax your muscles. Place both feet flat and perpendicular to the ground, and place both hands comfortably on your thighs.

The breathing technique is as follows:

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

When inhaling and exhaling, do not exert too much effort, just inhale deeply and exhale (if you can inhale deeply, that is even better, but do not overdo it). Repeat this breathing movement every day. You should practice breathing regularly. When you have difficulty breathing or when exercising, use this breathing method. Practice at least 3 times a day (15 minutes each time). After getting used to it, you can use this breathing method continuously every day and practice it regularly, which can help patients better control their asthma symptoms.

2.5Swimming

Swimming is a great form of exercise for the lungs. When swimming, breathing air through both the nose and mouth helps the body to eliminate carbon dioxide well, thereby reducing fatigue through exercise. It also helps promote good breath control as you stabilize the rhythm with each stroke and breathe in a lot of warm and moist air while swimming. In addition, swimming is not only good for the lungs but also good for the heart.

Note that chlorine from swimming pools can be a trigger as it can irritate the patient's airways. If you are not a regular swimmer, try swimming for 10 minutes to see if there is any reaction, and if it is safe to continue.

3. Notes when practicing

Physical activity is widely recommended for people with asthma. Doing more than 150 minutes of moderate to vigorous physical activity each week has many 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, avoid exercising when pollution or allergens are at their highest.

Plan your exercise when you're least likely to have an attack, mid-late morning is usually best.

- Should I exercise when I'm sick?

Exercise should be avoided in the following cases:

Just had an asthma attack recentlyRecent respiratory infectionHaving severe asthma…

- Harmless exercise

+ Always have a warm-up and cool-down time during exercise: Do warm-up exercises for 10 minutes and cool-down for 10 minutes before stopping completely (instead of exercising immediately and stopping suddenly), to help the body get used to the activity. This can reduce the duration and severity of pain during and after exercise.

+ If you have been inactive for a long time, start with short periods of 10 to 15 minutes of exercise. Add 5 minutes to each session and gradually build up to at least 30 minutes of activity a day on most days of the week.

+ Exercise at a level that is right for you: Adjust your exercise to suit changes in the weather and changes in your symptoms.

+ Listen to your body: Feeling short of breath can make you even more anxious. So slow down, focus on each breath and control it, and always rest because continuous exercise can put too much pressure on your lungs.

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

- Some other notes

+ Before starting an exercise program, talk with your doctor to find out what type of physical activity is best for you, as well as come up with an action plan that tells you what to do before exercising or if you have symptoms while exercising.

+ To start, exercise indoors to avoid any potential environmental triggers like pollen or pollution. Then, once you feel confident enough and your lungs have gotten stronger over time, you can try exercising outdoors.

+ Always use asthma medication before exercise (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 counts or air pollution are high.

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

Staying active is important for your physical and mental health. Remember, asthma is not a reason to avoid exercise. With the right diagnosis and appropriate, effective treatment, you can still enjoy the benefits of exercise and stay healthy.