Safe Exercise For Asthma Sufferers

Don't use asthma as an excuse not to exercise. There are a variety of sports that are safe for asthmatics, but you must know how to outsmart them. Asthma is a long-term condition where sufferers can feel shortness of breath at any time, chest pain, wheezing breath, and coughing. Asthma is caused by swelling of the walls of the airways (bronchi) which carry air in and out of the lungs. Triggers can be various, ranging from dust, animal dander, cigarette smoke, chemicals such as perfume, pollen, infection, to sports or physical activity that is too heavy. In other words, the lungs of asthmatics are more sensitive to many of these things.

Asthma and Sports

Why exercise can trigger asthma attacks? When breathing normally, the incoming air is warmed and moisturized by the nasal passages. But when exercising, people tend to breathe through the mouth. Cold and dry air that is inhaled is not warmed. Well, the muscles around the airways become sensitive to changes in temperature and humidity. As a result, the muscles in the airways contract and the airway becomes narrow. Even if you suffer from asthma, it is not advisable to leave sports activities at all. According to research, exercise actually has a positive effect for asthmatics. There are no negative effects, such as increased asthma symptoms or the frequency of asthma attacks, for those who do certain types of exercise. By exercising, the symptoms of asthma are reduced, the quality of life of asthmatics is increasing. Asthma attacks when exercising occurs if physical activity is carried out too heavily or asthma is not controlled. The risk of this happening tends to be lower if the sufferer is physically and mentally ready, and uses the appropriate asthma medication.

What Sport is Suitable?

If you have asthma, it is advisable to choose a type of exercise that is not too strenuous, a period of time that is not too long, and a sport that does not exert too much energy, for example:

• On foot

One study showed that walking three times a week for 12 weeks can control asthma and improve body fitness without triggering asthma symptoms. Try walking for 30 minutes accompanied by heating and cooling for five minutes each.

• Yoga

One study found, 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 asthmatics.

• Cycling

Relaxing cycling won't trigger asthma. Another story if you pedal a bicycle with a speed of 30 km / hour or cycling in the mountains.

• Swim

This exercise builds the muscles used to breathe and makes the lungs get a lot of warm and humid air. However, it is not recommended to swim for too long or too often because chlorine in swimming pool water is thought to trigger asthma attacks.

• Sports that use rackets

This type of exercise allows you to rest regularly. You can control the speed of the game and rest and drink water at any time. The intensity of exercise can also be reduced if you play in pairs. Types of sports with racquets that are good for asthma such as tennis, squash, badminton, and baseball.

• Run

Short-distance athletics will not trigger an attack, but don't try to run a marathon if you don't want to be short of breath. The maximum distance for running that is recommended for asthma sufferers is around 1.5 km with a maximum duration of running of 10 minutes.

• Volleyball

This sport does not require too much running and there are other players who help the game. In fact, the movement of hitting the ball in volleyball does not involve too much movement.

Some sports do tend to trigger asthma symptoms, such as soccer, basketball, or long distance running. You should avoid these sports. If you experience asthma symptoms while exercising, stop sports immediately and then use an inhaler to relieve asthma attacks. Be sure to follow the handling instructions that your doctor recommends to you. The quality of life of asthmatics can generally improve if they regularly exercise, take medicines as prescribed, and regularly monitor lung symptoms and function to the doctor. Don't stop doing safe physical activity just because you have asthma. However, it is better to consult with your doctor first to determine which type of exercise is right for you and the conditions at hand.