Exercise & Sports

If your asthma symptoms worsen during or after exercise it could be a sign that your asthma is poorly controlled. However, exercise is good for everyone including people with asthma, and if your asthma is well controlled you should be able to join in, have fun and keep fit.

• Warming up thoroughly before and warming down after exercise may help to reduce your asthma symptoms
• Take your usual dose of reliever inhaler immediately before you start warming up and keep it close at hand at all times during exercise
• If you need to use your reliever inhaler, wait for it to take effect before exercising again
• If you often get symptoms when exercising, review your asthma with your doctor or asthma nurse

Regular exercise is good for everyone, including people with asthma. The majority of people with asthma should be able to take part in any type of activity or exercise they enjoy, as long as their asthma is under control. Read on for information about exercise options, plus what you should do to ensure you exercise safely.

Children & exercise

Evidence shows that exercise is good for everyone, including children and young people with asthma.

Despite this, one in six parents say that their child’s asthma stops them from doing exercise or sport at school. Asthma UK's 'Out There & Active' campaign aims to promote understanding about exercise and asthma to parents, children and teachers, through a series of factfiles, posters and booklets.

Why is exercise good for people with asthma?

Exercising regularly keeps the heart, bones and digestive system healthy and helps to keep unwanted weight off. It makes us feel good and more able to cope with the stresses of everyday life.

Keeping fit and active becomes even more important as we grow older. We need to keep using our bodies in order to get the best out of them. Staying physically active keeps our joints working; it helps the speed of our reflexes and helps keep us strong. Evidence from a number of studies shows that those who continue to exercise through their middle years show less physical deterioration as they get older, compared with their less active counterparts.

There are all sorts of ways to exercise that can be both enjoyable and beneficial for everyone that does not have to include hours in the gym. As fitness guru Rosemary Conley, who has had asthma all her life, says: 'Go gently at first, but even a five minute walk three times a day will make a real difference. Walk to the shops, use the stairs more, mow the lawn – anything!'

Don't let asthma prevent you from exercising

While it is true that exercise can bring on asthma symptoms in some people, there are lots of steps you can take to prevent this happening.

The first thing to do is to check with your doctor or practice nurse that your asthma is as controlled as it could be. Your ultimate aim is to do 30 minutes of exercise three to five times a week at a level of exertion that makes you only mildly breathless. We are not talking exhaustion here. And remember, as you get older, even a small amount of gentle exercise will make all the difference.

Below are some tips for exercising if you have asthma.

Tips for exercising with asthma

• Make sure the people you are exercising with know you have asthma.
• Increase your fitness levels gradually.
• Always have your reliever inhaler with you when you exercise.
• If exercise triggers your asthma use your reliever inhaler immediately before you warm up.
• Ensure that you always warm up and down thoroughly.
• Try not to come into contact with things that trigger your asthma.
• If you have symptoms when you exercise, stop, take your reliever inhaler and wait until you feel better before starting again.
• If you use preventer medicine, take it as prescribed by your doctor or asthma nurse.

Exercise options

Aerobic exercise
Either specific fitness classes or activities such as cycling and dancing will increase heart-lung capacity and improve circulation, as well as improving muscle tone and stamina.

If you have painful and stiff joints avoid weight-bearing high-impact exercise such as aerobics and running. But don’t let stiffness be an excuse for not exercising. There are plenty of things you can do – for example, swimming and some forms of yoga – that put very little stress on weight-bearing joints such as knees and ankles. There are even exercises that you can do while sitting in a chair. Ask at your local leisure centre, ring your local council or get searching on the internet to find out more.

Yoga
Yoga is the hottest trend around with its constant stream of celebrity endorsement. It can provide a workout for both body and mind. Gentle postures are performed in harmony with breathing techniques to leave you feeling lighter, calmer and energised. Some people find that breathing techniques are beneficial for their asthma. However, it is important that you do not stop taking your normal asthma medicines unless your doctor or asthma nurse advises you to.

Swimming
Swimming is a particularly good exercise for people with asthma because the warm, humid environment in the pool is unlikely to trigger asthma symptoms (although for some people the chemicals used in the swimming pool may be a trigger). Swimming is also an excellent activity for people of all ages and fitness levels, burns off 300 or more calories an hour, and is unlikely to pull or strain muscles because the water acts as a support for your body.

Everyday activity
If time is an issue, build exercise into your routine slowly. A brisk 20 minute walk in your lunch hour, or small changes such as getting off the bus a stop earlier and taking the stairs rather than the lift will all count. Every little bit of activity really does help.

At the end of the day, you are much more likely to make exercise a regular part of your life if you find something you really enjoy doing. If you can achieve that goal, the resultant boost to health and well-being will soon become obvious even to the most dedicated couch potato! So get out there and active!