7 Types of Exercise for Asthma Sufferers
Windowofworld.com – What exercise for asthma sufferers? Don’t use asthma as an excuse for not exercising. There are various kinds of sports that are still safe for people with asthma, but you have to know how to outsmart them.
Asthma is a long-term condition where the sufferer can feel short of breath, chest pain, wheezing, and coughing. Asthma is caused by swelling of the walls of the airways (bronchi) that carry air in and out of the lungs.
The triggers can be various, ranging from dust, animal hair, cigarette smoke, chemicals such as perfume, pollen, infections, to exercise or physical activity that is too heavy. In other words, the lungs of people with asthma are more sensitive to many of these things.
Asthma and Exercise
Why can exercise trigger asthma attacks? When breathing normally, the incoming air is warmed and moisturized by the nasal passages. But when it comes to exercising, people tend to breathe through their mouths. Even the cold, dry air that is inhaled is not warmed. Well, the muscles around the airways become sensitive to these changes in temperature and humidity. As a result, the muscles in the airway contract and the airway becomes narrow.
Even if you have asthma, it is not advisable to give up sports activities altogether. According to research, exercise actually has a positive effect on asthmatics. There were no negative effects, such as increased asthma symptoms or the frequency of asthma attacks, for those who did certain types of exercise. By exercising, the symptoms of asthma are reduced, and the quality of life for people with asthma will also improve.
Asthma attacks when exercising occur when the physical activity is too heavy or the asthma is not controlled. The risk of this happening tends to be lower if the sufferer is physically and mentally prepared, and uses the appropriate asthma medication.
What Sports Are Suitable?
If you have asthma, it is advisable to choose the type of exercise that is not too strenuous, a period of time that is not too long, and exercise that does not exert too much energy, for example:
1. On foot
One study showed that walking three times a week for 12 weeks was able to control asthma and improve fitness without triggering asthma symptoms. Try walking for 30 minutes accompanied by a warm up and cool down for five minutes each.
One study found that doing Hatha yoga 2.5 hours per week for 10 weeks can help improve quality of life and reduce the risk of recurrence of symptoms in people with asthma.
Relaxing cycling will not trigger asthma. It’s a different story if you cycle at a speed of 30 km / h or cycle in the mountains.
This exercise builds the muscles used for breathing and gives the lungs plenty of warm, moist air. However, it is not advisable to swim too long or too often because chlorine in swimming pool water is thought to trigger asthma attacks.
5. Racket sports
This type of exercise allows you to rest regularly. You can control the pace of the game as well as rest and drink water at any time. The intensity of exercise can also be reduced if you play in pairs. Types of racquet sports that are good for asthma such as tennis, squash, badminton, and baseball.
Athletic short-distance running won’t trigger an attack, but don’t try to run a marathon if you don’t want to become short of breath. The maximum recommended distance for running for asthma sufferers is about 1.5 km with a maximum running duration of 10 minutes.
This sport does not require too much running and there are other players who help the game. In fact, hitting the ball in volleyball doesn’t involve too much movement.
There are some sports that tend to trigger asthma symptoms, such as soccer, basketball, or long distance running. We recommend that you avoid these sports. If you experience asthma symptoms while exercising, immediately stop exercising and then use an inhaler to relieve an asthma attack. Make sure to follow the treatment instructions that your doctor recommends you.
The quality of life for people with asthma can generally improve if they regularly exercise, take medication as prescribed, and monitor symptoms and lung function regularly to the doctor. Don’t stop doing safe physical activity just because you have asthma. However, it’s a good idea to consult your doctor first to determine which type of exercise is right for you and the condition you are facing.