How To Get In Shape With Exercise-Induced Asthma
When you think of being fit, the first thing in mind is diet and exercise. Exercise is key to stay fit and healthy, just as important as what you consume. However, some people have restrictions with what activities they can do and the intensity of it. This goes especially for those who have exercise-induced asthma.
Unfortunately, those whose bathmat attacks are triggered by workouts and intense activities can find it hard to get the 150 minutes of exercise weekly for optimal health. But even then, asthma shouldn’t be an excuse to NOT Workout and get in shape! To learn more about how to get in shape with exercise-induced asthma, read on as I show you my top tips.
Exercise-Induced asthma is a type of asthma caused by long periods of exercise.
When we breathe, our nose warms up and moistens air. During exercise, we breathe even faster and deeper, causing what we breathe in to be colder and drier. This causes our airway passages to swell, which causes asthma attacks or symptoms such as coughing, wheezing, fatigue, or shortness of breath.
It’s the reason why many asthmatics are hesitant to start working out! However, exercise is still beneficial to asthmatics when done right. To stay in shape and still continue exercising, follow these tips:
Do the Right Exercises
The reason why asthmatics experience uncomfortable symptoms from exercise may be due to the type of exercise they do! You have to understand your triggers and limits in terms of exercises and allergies.
Try to do different exercises and sports which are more beneficial for asthma. Swimming is known to be very helpful for asthmatics because of the warm and humid air, making it easier to breathe.
You can also try doing shorter bursts of exercise rather than longer periods. High Intensity Interval Training is a good option.
Over time, the symptoms will lessen and you can enjoy your sports without worrying about asthma anymore.
When You Should Workout
Once you have a workout routine planned based on your asthma and what you want, when should you do it?
Obviously, you can workout anytime and anywhere, whenever you feel like it. Try to aim for at least 150 minutes a week, spreading it out according to your schedule. But also, keep these things in mind:
- Do NOT workout if you have a viral infection or cold, which can worsen any symptoms you may experience
- Avoid working out during the winter or cold weather, especially when outside. If you have to workout during this time or in air-conditioned rooms, cover your nose and mouth to help warm air as you breathe
How to Clear Your Airways For Exercise
Besides knowing how and when to workout, you also need to learn how to make it comfortable for your lungs! There are ways to help clear your airways during exercise to get in shape.
Sometimes, it can be through medications prescribed by your doctor, which treats inflammation and relaxes airways.
However, there are other exercise hacks you can do as well. Before and after you work out, warm-up and cool down adequately. Through warming up, your body becomes accustomed to the air you breathe in while exercising.
During your exercise, breath through your nose as much as you can, avoid breathing through the mouth. This can warm and humidify air better than the mouth does while avoiding different allergy triggers.
Take Medication and See a Doctor
What if you can’t workout at all and feel symptoms even after a few minutes of exercise? Then it’s time to see a doctor for different tests to identify what causes it and how to prevent it from happening during exercise.
Your doctor may put you through different tests to check your breathing and see how your lungs behave during intense activities. Once you’re diagnosed with asthma, he can prescribe you with medication to prevent attacks from happening, or to create it if it does happen during activities.
Make sure that while exercising, you bring your prescribed medication and inhaler. It’s best to use it before working out.
Walking is a great exercise for a large variety of people – including those with asthma. It’s a low intensity activity that keeps your heart rate lower and doesn’t cause deep or labored breathing.
Go for a swim
You may think that swimming is a harder exercise to do aerobically; however, swimming is actually a recommended cardio activity for those suffering with asthma.Check to see if there’s a pool in your area that you can use.
Another great exercise for asthmatics is yoga. Its low-intensity and keeps your breathing and heart rate even. In fact, some yoga poses can help decrease some symptoms of asthma.
Do leisurely biking
Like walking or yoga, leisurely biking is a low-intensity activity. It does not cause overly deep or heavy breathing and is easier on your cardiovascular system.
Go for a short jog
Although long distance running or jogging can cause a flare in asthma symptoms, short jogs should be OK for most. Always talk to your doctor prior to beginning a jogging routine.
Talk to your doctor and see her regularly
Whenever you have a chronic condition, it’s important to speak to your doctor regularly and follow-up. With asthma, it’s important to talk to your doctor about incorporating physical activity in a safe manner.
Take your medications regularly
Asthma generally requires that you take medications regularly. Although there are no medications or procedures that can cure asthma, consistent medication use can prevent symptoms and provide a better quality of life.
Get to know your body
Asthma comes with very distinct signs and symptoms. When you suffer from asthma, it’s essential that you know exactly how your body responds to medications and how it responds to triggers or allergens.
Choose short exercise sessions or activities that are low intensity
If you’re looking to add in exercise or increase your exercise, try to do activities that are either lower in intensity or ones you do in short bursts. These types of activities are better tolerated by those with asthma.
Keep medications and rescue inhalers nearby
If you have asthma, you know it’s important to have a rescue inhaler nearby. Symptoms can come at any time and you need to be prepared. Since exercise can trigger symptoms, bring your emergency medication with you.
Wrapping It Up
Even with exercise-induced asthma, you can still stay fit and healthy as long as you know your limits. With the right type of exercise you enjoy and following other health tips for asthma, you can reach your goals in the gym!
I hope this article on how to get in shape with exercise-induced asthma helped you out! Now that you know what to do, start following these tips for a healthier lifestyle now.