When you have chronic obstructive pulmonary disease (COPD), exercise may be the last thing you feel like doing. How can you exercise if the trip to the mailbox leaves you feeling out of breath and exhausted?
With COPD it’s easy to slip into a downward spiral of exhaustion. The more tired and out of breath you feel, the less you want to exercise. The less you exercise, the more tired and out of breath you will become.
Before you throw in the towel, consider this: even a small amount of exercise can make a big difference in your COPD symptoms. > And overall quality of life. The key is to exercise regularly and safely. Before starting a COPD exercise program, be sure to consult your doctor or other health care provider.
Exercising with COPD
According to Health.com, a 2007 article in the American Journal of Respiratory and Critical Medicine reported that “people who participated in regular physical activity experienced less intensive decline in lung function than those who did not.” ”
There are four parts to implementing a COPD program. Together they can help you achieve lung health and quality of life.
2. Stretching. Be sure to include before and after your aerobic exercise and strength training. Stretching is relaxing and improves flexibility. It also reduces the risk of injury during aerobic and strength training exercises. For more on trending, see this article.
3. Aerobic exercise. Daily aerobic exercise helps your body use oxygen more efficiently. You may not be able to expand your lung capacity with COPD, but you can work around this limitation by increasing your physical activity. Gather the ability to use the lungs for oxygen. Aerobic exercise increases energy and boosts your mood. It can also help you lose weight. Reducing excess weight in the chest and abdominal area can make it easier for your lungs to work properly. Try low-impact activities like walking, swimming, water aerobics and stair climbing.
4. Strength training. A stronger body moves better and breathes easier. Strength training delays the debilitating effects of aging and helps you maintain your independence for longer. For a list of upper and lower body exercises specifically for COPD, see this article.
Begin
Once your doctor says it’s okay to start exercising, start as soon as possible. Don’t wait until you are active to start exercising, as that day will never come. But start with bay steps.
Breathing exercises do not take much effort and can be done anywhere. Work on your breathing until you feel comfortable enough to do some gentle stretching exercises. Focus on relaxing and breathing deeply as you stretch.
Once you’re ready to move beyond breathing and stretching, walking is a good “next step.” It’s okay if it’s not a lot of walking. Be gentle with yourself and give yourself rest breaks as often as you need. strive every day a little farther than the day before.
The size of the first walk can only be the way from the bed to the closet and back. It is less important how far you walk and more important that you exercise consistently. At a minimum, you should exercise at least three times a week. Once you’ve built up to a 15-30 minute walk at least three times a week, start incorporating strength training into your exercise routine. Your health care professional can advise you on when and how to start strength training. Don’t forget to cool off with aerobic or strength training sessions for your twins.
If walking is too difficult, you might want to try exercising in swimming pools. Use a swim suit or flotation device at the deep end of the pool and gently move your arms and kick your feet, taking breaks to break up the work. Alternatively, you can try the shallow end of the pond. Water provides lightness by reducing stress on your back, hips, ankles and knees Many public pools and whirlpools also offer aerobics classes. Water aerobics can be stretching, aerobic exercise and strength training all in one class.
Putting everything together
If you’re looking for an all-in-one program, try Pilates, Yoga or Tai Chi. Seek out the beginner’s training for gentle and stimulating breathing techniques.
Sources:
Vijai Sharma, Ph.D., Yoga for Chronic Obstructive Pulmonary Disease (COPD), Yoga Chicago
Tammy Worth, Why Belly Fat Is Bad for the Lungs, and Why Exercise is Good – COPD, Health. com
Maria G. Essig, MS, ELS, Exercise for chronic obstructive pulmonary disease (COPD), WebMD.
Margaret Ogle, Pilates Breathing – Lateral Breathing Pilates Exercises, About.com
COPD – Living with COPD – Exercises, Canadian Lung Association
Paige Waehner, Stretching Exercises – Stretching Body Hell – Exercise, About.com
