Exercise and asthma don't go hand in hand all too easily, but physical conditioning is essential to minimizing asthmatic symptoms. While swimming and other low-intensity exercises are often recommended, some of the more commonly suggested exercising methods for asthmatics aren't all that convenient (not everyone has a swimming pool available year round). If a more traditional treadmill or walking path is more to your liking but wheezing and panting are too problematic, consider the following tips on how to maintain a jogging routine (or walking or running routine) with asthma.
Tip #1: Warm up the lungs along with the body. Just as you wouldn't walk out your front door and start sprinting, you wouldn't wish to over-exert your lungs before you even get a good calorie burn in. If you feel a bit of wheezing right off the bat, cut back on your pace and continue your warm-up session.
Tip #2: Stay calm. Stress and frustration can trigger an attack. Use your exercise time to burn off some steam physically, but do try not to focus on the day's trivial problems. Jog long enough to ensure an endorphin release, and the calming effects of your exercise routine may help to further minimize stress-related asthmatic symptoms in the future.
Tip #3: Practice deep breathing at intervals to alleviate wheezing. The act of simply concentrating on your breathing can ease pain, reduce stress, and slow down an asthma attack. When jogging or running, remember to "catch" your breath intermittently with deeper breathing. Do not try to hold your breath or breathe too slowly, but do focus on more beneficial oxygen intake with each inhale and exhale.
Tip #4: Have your emergency inhaler on hand for post-workout help, but remember that your heart rate may spike. Emergency inhalers are very useful during an asthma attack, but keep in mind that after a running or jogging routine your heart rate will already be much higher than normal. Inhalers can cause a sudden increase in your heart rate, as well, so speak to your doctor about how to use one properly after more intense exertion.
Tip #5: Pace yourself just under your limits. You may be fit enough to jog at 4 mph, but a light trot may be better for long term exercise associated with weight loss. If you plan to jog for an extended period of time,
your lungs may give out before your body does. Therefore, take your pace down just a notch while keeping your heart rate up to lengthen your total workout time.
Tip #6: Avoid bending over, and maintain good posture while jogging or running. Your first reaction after a long run may be to collapse with your head between your knees, but doing so will inhibit breathing and close the airways. Maintaining good posture both during and after your jogging routine is essential to keeping the airways open.
Tip #7: Raise your arms over your head if you feel your lungs contracting. If you feel your lungs tightening in the middle of your routine, extend your arms just above the head to open the airways a bit more and allow oxygen in more freely.
Tip #8: Keep your attack under control. Many asthmatic joggers and runners admit to a long, extended, mild attack during their exercise routines. If you are determined to keep working through a mild episode, don't push your body any further than it is being pushed at the time of the attack. Keep your pace, or slow down, but do not exert yourself further.
The above tips are suggestions and guidelines that are loosely based upon the average asthmatic who suffers mild attacks on occasion. Regardless of the severity of your asthma, speak to your doctor before implementing the tips in this article and before beginning a new exercise routine.
Tip #1: Warm up the lungs along with the body. Just as you wouldn't walk out your front door and start sprinting, you wouldn't wish to over-exert your lungs before you even get a good calorie burn in. If you feel a bit of wheezing right off the bat, cut back on your pace and continue your warm-up session.
Tip #2: Stay calm. Stress and frustration can trigger an attack. Use your exercise time to burn off some steam physically, but do try not to focus on the day's trivial problems. Jog long enough to ensure an endorphin release, and the calming effects of your exercise routine may help to further minimize stress-related asthmatic symptoms in the future.
Tip #3: Practice deep breathing at intervals to alleviate wheezing. The act of simply concentrating on your breathing can ease pain, reduce stress, and slow down an asthma attack. When jogging or running, remember to "catch" your breath intermittently with deeper breathing. Do not try to hold your breath or breathe too slowly, but do focus on more beneficial oxygen intake with each inhale and exhale.
Tip #4: Have your emergency inhaler on hand for post-workout help, but remember that your heart rate may spike. Emergency inhalers are very useful during an asthma attack, but keep in mind that after a running or jogging routine your heart rate will already be much higher than normal. Inhalers can cause a sudden increase in your heart rate, as well, so speak to your doctor about how to use one properly after more intense exertion.
Tip #5: Pace yourself just under your limits. You may be fit enough to jog at 4 mph, but a light trot may be better for long term exercise associated with weight loss. If you plan to jog for an extended period of time,
your lungs may give out before your body does. Therefore, take your pace down just a notch while keeping your heart rate up to lengthen your total workout time.
Tip #6: Avoid bending over, and maintain good posture while jogging or running. Your first reaction after a long run may be to collapse with your head between your knees, but doing so will inhibit breathing and close the airways. Maintaining good posture both during and after your jogging routine is essential to keeping the airways open.
Tip #7: Raise your arms over your head if you feel your lungs contracting. If you feel your lungs tightening in the middle of your routine, extend your arms just above the head to open the airways a bit more and allow oxygen in more freely.
Tip #8: Keep your attack under control. Many asthmatic joggers and runners admit to a long, extended, mild attack during their exercise routines. If you are determined to keep working through a mild episode, don't push your body any further than it is being pushed at the time of the attack. Keep your pace, or slow down, but do not exert yourself further.
The above tips are suggestions and guidelines that are loosely based upon the average asthmatic who suffers mild attacks on occasion. Regardless of the severity of your asthma, speak to your doctor before implementing the tips in this article and before beginning a new exercise routine.
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1 comments:
Hi,
Great tips posted here. Thanks for sharing this unique information really very helpful.
Zenegra
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