Asthma is a chronic inflammatory lung disease that causes periodic episodes of wheezing, breathlessness, chest tightness and coughing.
It would be shocking to know that many world-class athletes have been diagnosed with the disease and one in 12 Olympic athletes take asthma medication. Evidence shows a correlation between regular activity and overall health for asthmatic patients. There is no proven cure for this disease, but with efficient management and maintaining a healthy lifestyle, asthmatics can go on to enjoy a healthy life.
Before opting for any type of exercise routine, it is essential to get a thorough consultation from your physician who will ascertain whether a patient is fit for exercises or not. For those who wish to exercise at a fitness centre, it is important to mobilise themselves before any exercise, like pilates, boxing, or strength training with free or fixed weights as it will help warm up the lungs and body. Repeated sets of legs swinging or squats, under the guidance of an expert physical trainer will help to gradually warm up the body for the impending workout. The key to effective warming up is slow, repeated movements with correct breathing. A good warm-up session can last for as long as 10-15 minutes and it helps to gradually increase the heart rate. Only then can asthmatics start exercising safely.
For those who are new to exercise or whose asthma is not as controlled, low-intensity workouts are ideal to ease them into a disciplined exercise routine.
Walking
Walking is one of the safest, and even the most underrated of physical activities. Studies have established that adults who consistently walked for three times a week for half an hour, with 10 minutes of warm-up, for an extended period of 12 weeks, showed improved asthma control and overall fitness levels. Doctors and wellness experts are in favour of a moderate-to-brisk walk. Much like warming up, it is equally important to cool down as it helps the heart rate to reduce gradually.
Netball and Softball
Netball and softball, being group activities, allows dugout time to anticipate the next fly ball. To ensure effective hydration, patients can use dugout time to drink water. Since netball and softball involve physical movement, it is extremely important to take time to effectively warm up before the game. Additionally, using an inhaler 15 to 30 minutes before the activity will ensure easy breathing throughout the game.
Swimming
Many doctors suggest swimming as the ideal sport because you’re breathing in air that is highly humidified. Moreover, the horizontal position assumed during slow laps in the pool can also help loosen mucus accumulated at the bottom of your lungs. Care should be taken to avoid pools with excessive chlorine as it could trigger an asthma attack.
Cycling
Similarly, cycling can be equally effective as long as it is on a flat road. Cycling at a leisurely pace, whether it is on a stationary bike in the gym or outdoors, does not trigger an attack. Avoid speeding up or riding on inclines as it can dry out airways due to rapid breathing necessary to keep pace, which can act a possible trigger for an asthma attack.
Yoga and Tai Chi
Besides, walking, yoga is another low intensity activity that can help asthmatics effectively manage their ailment. Almost all basic yoga asanas require deep, controlled breathing, which not only helps increase lung endurance but also gradually fills them up with air. Patients whose asthma attacks are triggered by outdoor allergens can opt for indoor yoga. Similarly, Tai Chai, the famous Oriental Martial Arts also emphasises on deep, controlled breathing and has proved to be equally effective for patients.
The author is a fitness and health consultant with 20 years of experience. He is currently the Fitness Manager of Optimal Fitness at Le Méridien Dubai Hotel and Conference Centre
