The Role of Physical Activity in Asthma Management

Asthma is a chronic health condition where the airways swell as they become inflamed. Sometimes, the airways fill with extra mucus as the inflammation is triggered. The result of this swelling and extra mucus is that breathing becomes difficult. 

Common symptoms of asthma include chest tightness, coughing, difficulty breathing, and a wheezing or whistling sound when you breathe. Premium Allergy knows many things can trigger an asthma attack, including exposure to allergens, cold air, stress, smoke, and even exercise. The problem is that exercise is just as important in managing your asthma.

The Importance of Exercise When You Have Asthma

Everyone needs to get enough exercise, and a general rule is to get at least 30 minutes of moderate-intensive exercise per day five days per week, or a minimum of 15 minutes of high-intensity daily exercise five days per week. Focusing on different muscle groups throughout the week is equally important. 

When you have asthma, exercise is valuable as it helps with lung health. Exercise boosts blood flow to vital organs like your heart and lungs. It helps with oxygen distribution throughout your body, and your muscles need oxygen to thrive. Because you’re strengthening muscles and improving blood flow, several benefits occur.

Stronger Bones and a Healthier Weight

Exercise strengthens your muscles, but it also improves bone density and bone health. It helps you shed weight and can help you avoid becoming overweight. If you are overweight, exercise is a good tool for helping get your weight under control.

Reduced Risk of Chronic Health Conditions

Because exercise helps with muscles, blood flow, and weight, the proper amount of exercise helps reduce the risk of chronic health conditions. Some of the conditions it can help prevent include type 2 diabetes, heart disease, and cancer.

Lower Stress Levels

Do you often feel stressed? Stress can worsen asthma. The good news is that exercise helps reduce your stress levels by triggering the release of endorphins. Endorphins are mood boosters that fight stress. That lowers the risk of chronic stress that can trigger anxiety and depression.

Better Sleep

You need enough sleep each night. If you’re not getting seven or eight hours of sleep, it can make you more prone to illnesses, more susceptible to stress, and impact your energy. When you get enough exercise, your body is in a better place to get a full night’s sleep.

How to Exercise Safely

You do have to consider the risks of exercise-induced asthma, which is why you should work with an asthma doctor before beginning new exercise programs. Your breathing issues may be triggered by allergens, but exercise could trigger an attack. Learning what type of asthma you have is the first step to developing a beneficial exercise program.

Warm Up and Cool Down Before and After a Workout

Don’t jump right into your preferred exercises. Make sure you warm up before you start working out. When you’re done, cool down. Don’t just stop your exercises abruptly. Your body needs time to get ready and to slowly come to a stop.

Once you’ve warmed up, exercise gradually. Don’t overexert and do more than your body is capable of, especially if you’re out of shape or have exercise-induced asthma. It may be worth asking your doctor for a referral to a physical therapist who specializes in respiratory conditions.

Know Where to Workout

If your asthma is triggered by pollen found outside the home, it’s safer to find exercise programs that keep you inside in air that’s cleaned by an air purifier or filters in your HVAC system. If pet dander is a trigger, you could head outside for bike rides, golf, walks, etc.

Pay attention to Air Now to get the current outdoor air quality. If there are problems with the outdoor air quality, stay inside.

Cold air can trigger your asthma to flare up. If it’s cold outside, wear a mask or use a scarf to protect your airways from cold air. It might be better to work out inside until it warms back up.

Low-Impact Exercises May Work Better

If you do have exercise-induced asthma, low-impact exercises may be better for you. Some of the best options include biking, golf, swimming, Tai Chi, walking, and Yoga. Tai Chi and Yoga are worth consideration as the exercise programs also work on deep breathing that is designed to help with relaxation and stress reduction.

You might be okay with short bursts of strenuous activity. HIIT workouts are quick and usually done in quick 10-minute sessions. Ask your doctor if HIIT is a good option.

Take Treatments First, If Necessary

If your asthma is controlled by medications, take them before working out. If it takes 30 minutes for a medication to start working, take them in advance. If they’re fast-acting, take them and head to your exercise equipment or room where you work out.

Keep an Inhaler Nearby for Emergencies

Never risk your health. Keep an inhaler nearby just in case. Make sure you have an inhaler that is not expired and has enough medication left for you to use in an emergency. It’s also a good idea to have your phone with you.

Make your roommates, family, or friends aware when you plan to exercise, just in case something goes wrong. You might want to consider finding group fitness programs where you’re surrounded by people who can help you if something happens.

Listen to Your Body

Always listen to your body. If you’re in the middle of an exercise routine and notice your chest is starting to feel tight. Stop and sit down. Use deep breathing to help your body relax. Make sure you have your inhaler in hand and ready to use it if necessary.

It’s also important to pay attention to the rest of your body. Don’t overexert. If you’re working out and feel a sharp pain in a muscle or joint, you should stop. Working through the pain, especially if it was a sudden, sharp pain, could cause damage. 

Consult an Asthma Specialist Before Any New Activity

Never dive into a new exercise program without first consulting an asthma doctor. It’s better to take the time to have a medically approved program that puts your health first while also ensuring you gain the benefits needed from exercise routines.

As excessive exercise is known to trigger asthma attacks, you want a safe, sensible plan that ensures you tone muscles and boost cardio without risking your health. Premium Allergy is Fresno’s top allergy clinic. Talk to us about effective treatments for asthma, including biologics.