Exercises for Asthma Control: Benefits, Types, Tips, Precautions

Twenty-two of the world’s 30 most polluted cities are in India, according to a 2018 Greenpeace survey. , With all kinds of pollutants affecting both children and adults, asthma cases are also on the rise in Indian cities: one in 10 asthmatics globally lives in India.

Narrowing of air passages or bronchi in the lungs leads to the chronic breathing disorder called asthma. Asthma can also be passed on genetically.

The condition may be triggered by various activities like smoking, heavy exercise and taking certain medicines, and by things such as pollen allergy, allergy to insect droppings, dust allergy, allergy to the fur of a pet at home, infections, pollution, or even changes in the weather.

Since asthma is a lifelong disorder without any cure, it is managed through a combination of treatments that include medications, light exercise and making appropriate lifestyle changes.

Exercising is listed as an irritant that triggers asthma, but doctors do recommend light exercises to strengthen the breathing muscles as well as building stronger immunity.

Benefits of exercises for asthma
Types of exercise for asthma relief
- Breathing exercises for asthma patients
- Physical exercises for asthma patients
Precautions for exercising with asthma
Takeaways for asthma exercises

Doctors for Exercises for Asthma Control

Benefits of exercises for asthma

While an asthma attack can be sudden and difficult to deal with, doctors usually advise patients to continue light physical activity when they are feeling well. This is because stopping physical activity altogether can have adverse and wide-ranging effects on a person’s overall health.

Although the lungs may be weakened due to asthma, regular and light exercising can help to boost a patient’s lung capacity as well as maintain basic levels of fitness. Some of the primary benefits of exercising for a person with asthma are:

Strengthens lungs: Even though the airways are narrowed due to the condition, light to moderate exercising is recommended to strengthen the muscles in the lungs and heart. This helps to keep the air passages open and to maintain blood flow. Exercising regularly also helps build stamina, allowing the patient to become more tolerant of their symptoms.
Maintains weight: Exercising keeps your body weight in check, boosts the metabolism and aids in muscle growth and recovery. When the patient's weight remains regulated, it reduces the chances of them having difficulty breathing.
Builds immunity: Regular exercising keeps the immune system healthy, which means there are fewer chances of infections that can trigger asthma attacks.
Reduces stress: Anxiety and stress can trigger an asthma attack. Exercising is a well-known mood-lifter, which can alleviate anxiety and relieve stress.

Read more: Foods to increase metabolism

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Types of exercise for asthma relief

Despite the restrictions that can come with conditions such as asthma, one can continue leading a normal, healthy life with the help of medications, proper diet as well as regular exercise.

Exercises for asthma can range from a variety of breathing as well as physical activities that can help you gain better control of your breathing and improve your overall physical resistance to sudden attacks.

Breathing exercises for asthma patients

Asthma patients are usually advised to practise breathing exercises alongside using inhalers. A recent study published in the journal Breathe suggested that simple breathing exercises can help patients to “reduce their reliance on rescue medication”. Here are some techniques that can help a patient with their symptoms and condition:

Diaphragmatic breathing: Deep breathing from the diaphragm instead of the chest helps to decrease oxygen demand and slow down breathing rate. The diaphragm is located just under the lungs or the ribcage. To do this type of breathing:
- Lie down comfortably on your back. Keep a pillow under your head, and keep your knees bent.
- Place one hand on your stomach.
- As you breathe in through the nose, observe your stomach rise.
- Let your stomach drop as you breathe out through your mouth. Breathing in through the nose and letting the air out through pursed lips (keeping the lips close to each other) enables the exhalation to become slower and more controlled.
- Do this for five minutes, three or four times daily.
Papworth method: A breathing and relaxation method introduced in the 1960s for patients with asthma and other breathing problems, the Papworth method is a type of diaphragmatic breathing. A study published in the journal Thorax by BMJ found that it helps control stress levels and manage breathing more efficiently among people suffering from asthma. Here's one way to do it:
- Sit comfortably on a mat. Cross your legs, if this is comfortable for you.
- Now breathe in and out comfortably for a few breaths.
- Next, take deeper breaths: continue to breathe in through the nose, hold the breath for a few seconds and breathe out through the mouth. Do this for a minute or two.
- Next, breathe in deeply, hold the breath for a second and open your mouth to exhale forcefully and slowly through the throat and mouth.
- Breathe in deeply, hold for a second, breathe out with a huff through the mouth.
Nasal breathing: Studies indicate that breathing through the nose is more efficient in managing symptoms of asthma and controlling the levels of oxygen going into the system. Breathing through the nose allows the air to become warmer while entering the airways rather than breathing through the mouth.

Physical exercises for asthma patients

Along with breathing exercises, asthma patients are also encouraged to take up a fitness activity of their choice. Of course, doctors recommend performing physical activities in more controlled environments and having access to emergency medications at all times. Exercises are recommended to be of low intensity that can gradually build strength and stamina, rather than taking up endurance exercises like running long distance.

Swimming: Swimming is one of the better exercises or physical activities for a person with asthma as it prompts the person to control their breathing while in the water. Warmer air and moisture is good for people with asthma. And a swimming pool is the perfect environment, although some may patients may have an adverse reaction to the chlorine in the water.
Yoga: Breathing is one of the vital elements of yoga. Controlling how you inhale and exhale while performing various postures helps to improve lung function.
Walking: While running can increase the heart rate, walking is a far gentler activity that is encouraged among people with asthma. An activity that doesn’t cost much (all you need is a nice stretch of road or park and good walking shoes), walking is conducive in pretty much any weather and can be done outdoors as well as indoors on a treadmill - this allows you to improve your breathing gradually.
Cycling: Cycling is another activity that is considered to be low impact, not only for the joints but also for controlling breathing patterns. Steady cycling at a constant speed is known to improve lung capacity and heart health.

Precautions for exercising with asthma

Because asthma has several triggers, patients have to be extra cautious about which exercises they should and should not do. They also need to be mindful of the surroundings they are going to be in. Besides keeping all the necessary medications and inhaler within reach at all times, patients are advised to follow some simple instructions to be on guard against a sudden onset.

Consult your doctor before taking up any form of exercise or sport. The clean chit should be given by a doctor who is familiar with the severity of your illness and who would be able to advise you on the kind of physical activity you should take up.
Keep an eye out for irritants that can trigger a sudden fit of coughing, wheezing or shortness of breath, irrespective of whether you are exercising outdoors or indoors.
Physical exertion can sometimes trigger an asthma attack, and knowing when to stop or use the medication in emergency situations is of crucial importance.
Exercising without warming up or not stretching after working out is not recommended. Sudden change in intensity of physical activity can be a trigger for an asthma attack; warming up and gradually building up to a more competitive level is the way forward.

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Takeaways for asthma exercises

Though the number of people living with asthma is rising globally as well as in India, medical advancements have made it possible for these people to lead better quality lives.

A combination of breathing and physical exercises along with medications and a healthy diet are known to improve breathing among patients with asthma.

Swimming and yoga are considered to be among the best exercises for people with breathing problems. It is, however, a good idea to consult a doctor before beginning any physical activity if you are suffering from asthma or other breathing disorders.