Exercise can be a valuable ally in managing asthma and improving overall respiratory health. One key benefit is the strengthening of respiratory muscles, particularly those involved in breathing, such as the diaphragm and intercostal muscles. As these muscles become stronger, they operate more efficiently, leading to improved breathing patterns and increased lung capacity. Moreover, regular exercise can enhance lung function by increasing the amount of air the lungs can hold and improving the efficiency of oxygen exchange.
Another positive impact of exercise is its anti-inflammatory effects throughout the body. Since asthma is often associated with chronic inflammation of the airways, exercise can contribute to a reduction in overall inflammation, potentially alleviating symptoms and decreasing the frequency of exacerbations.
Maintaining a healthy weight is crucial for individuals with asthma, and exercise is a key component of weight management. Excess weight can put additional strain on the respiratory system, making it harder to breathe. Regular physical activity, such as walking, jogging, or cycling, promotes cardiovascular health, enhancing the efficiency of the heart and lungs and making it easier for individuals with asthma to engage in physical activities without triggering symptoms.
Additionally, regular exercise helps individuals with asthma adapt to various environmental conditions and physical activities. Over time, individuals may develop a greater tolerance for exercise, reducing the likelihood of exercise-induced bronchoconstriction and improving overall fitness.
What type of Exercise is recommended?
Based on the American College of Sports Medicine (ACSM) recommends at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both for adults.
Frequency: 3-5x Aerobic, 2days resistance and 2-3x incorporating flexibility
Intensity: Exercise should begin moderate at 40-60% progressing to 60-70% HRR (heart rate reserve) for aerobic training. Resistance training should begin at 60-70% 1RM for beginners progressing to >80% 1RM.
Time: Progressively work to 30-40mins Aerobic training. 2-4sets at 8-12reps for strength training. 2sets at 15-20reps for endurance strength training and 10-30sec old 2-3x for stretching.
Type: Aerobic activities using large muscle groups such as walking, running, cycling, swimming or pool exercises. Resistance activities include weight machines, free weight, TheraBand or body weight exercises. Flexibility activities using static, dynamic and/or PNF stretching.
CAUTION:
Asthmatic and cycling/running: Higher risk of developing airway hyperresponsiveness due to inspiring vehicle emissions etc.
Climate changes: Colder climates puts higher risk of sustaining injuries to the airways due to large volumes of cold dry air.
Asthma control and prevention medications must be taken pre-exercise with reliever medication always available.
Individuals experiencing exacerbations of their asthma should not exercise until symptoms and airway function have improved.
From mild to severe asthma, is it important to consider using the BORG scale for breathlessness during exercise rather than heart rate
An adequate warm-up and cool-down for 10-15mins at <10/20 RPE (rate of perceived exertion) is essential when participating in regular exercise to reduce exacerbations of exercise induced asthma and prevent exercise induced bronchoconstriction (ACSM, 2021)
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Exercise is generally beneficial for individuals with asthma, but caution is advised in specific situations. Those with uncontrolled asthma, recent exacerbations, acute respiratory infections, severe allergies, or exercise-induced bronchoconstriction need careful management. Individuals with cardiovascular conditions, inadequate warm-up or cool-down routines, specific exercise triggers, or a tendency to overexertion should also exercise caution. Collaborating with your healthcare providers here at Prescribe Exercise, we can create a safe and personalised exercise plan ensuring the benefits of physical activity while minimising the risk of exacerbations with effective symptom and trigger management.
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Post Created By Ivana - Accredited Exercise Physiologist.
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