There are many adults and children who would love to live a more physically active life, unfortunately asthma can be quite debilitating at times. I have lived with asthma all my life and as a child the usual childhood games like riding a bike, jumping rope, skating, etc. they were very few and far between for me. I lived a sedentary life for more than half of my life, until weight became an issue. Since exercise is such an important part of weight loss and a balanced life, the question remains: how can one become physically active and keep asthma under control?
Asthma, simply put, is a chronic lung disorder, chest tightness, and shortness of breath. Most asthmatics think that exercise is simply not an option for them and that it does more harm than good, I used to feel that way too, but as a certified fitness trainer living with asthma, I know I don’t agree anymore. Now strength training, jump rope, walking, kick boxing and more, has been a part of my life for over eight years. Exercising regularly has slowly increased my stamina and strengthened my heart and lungs. However, I am never too far from my inhaler. Asthma severity differs from person to person, so you should always consult with your doctor and have a thorough evaluation before beginning any type of exercise program.
Every Breath You Take
Correct breathing is crucial for someone who suffers from asthma. There are many breathing techniques that will improve your heart and lungs. Below are two simple breathing exercises that you can do almost anywhere.
Deep breathing. While standing or lying down, breathe in as much oxygen as you can, then gradually breathe out. You can do this anywhere, while you exercise, cook, or drive. It’s that easy!
Abdominal Breathing. Lie on your back in a comfortable position. Put one hand on your chest and one on your abdomen. Inhale deeply and slowly and feel the pull in your midsection. Ideally, as you do this, the hand on your belly will be higher than the one on your chest. Now, exhale only through the mouth. Then inhale through your nose and hold for about 7 seconds. Breathe out until you finish counting to 8. As you near the end of this, tighten your abdominal muscles to make sure there is no residual air. This is one of the easiest exercises to increase lung capacity.
exercise tips
*Slowly build up your cardiovascular system and start with low-intensity aerobics.
– Take short, brisk walks around your neighborhood, increasing the pace and distance every 4 to 6 weeks. Cold air could possibly trigger an asthma attack, so check the weather conditions and bring your inhaler. If the outdoors isn’t for you, take advantage of a treadmill and apply the same rules as if you were walking outdoors.
– Going for a swim improves your cardiovascular system, helps you lose weight, and sculpts your upper and lower body muscles.
– Take a Yoga or Pilates class to strengthen, tighten your core, and tone your entire body. This will remove some of your stress and, over time, you will settle into a new breathing pattern. You will begin to use your abdominal muscles and lower diaphragm, while relaxing your chest muscles.
– Don’t give up on strength training. You can increase muscle mass, have a more defined body, while working up a sweat, all without experiencing a heart rate that is too fast. Kids can also start a strength-training program, according to the National Academy of Sports Medicine and the National Strength and Conditioning Association. Children of 7 or 8 years old are old enough to learn the correct way to do exercises like; sit-ups and push-ups, under the strict guidance of a certified and trained professional.
Common foods known to trigger an asthma attack and can make it difficult to exercise
- Dairy Eggs, Soy, Ice Cream
- Misery
- fish-seafood
- wine and beer
- The spicy food
Some weather conditions that can make it hard for you to breathe and cause an attack
- Cold weather and dry temperatures
- Humid climate
- Hot and humid conditions
- cold and windy weather
If you suffer from asthma and are looking to become an advanced exercise addict or even a professional athlete, consider this: Jackie Joyner-Kersee, track star, was diagnosed with asthma in her freshman year at UCLA. Joyner-Kersee became a four-time Olympian and a three-time gold medalist. Jerome Bettis, aka “The Bus,” a retired running back for the Pittsburgh Steelers was diagnosed with asthma at age 15. Bettis played 13 seasons in the NFL and won a Super Bowl in the process.
In a bombastic tone! Always keep under the close supervision of a doctor. Seek the experience and training assistance of someone who has worked with people with asthma. Asthmatics can enjoy a full and active life just like everyone else. The key is to understand the severity of your asthma. Start slow and work your way up to the success you want to achieve.
Author,
Joy Liddell