Breathe Easy: 10 Tips to Workout with Asthma

Exercising Can Actually Help You Beat Your Asthma Symptoms!

Working out benefits your ability to breathe easy by:

• reducing the effort on your lungs to breathe, not to mention
• reducing stress and
• Improving your immune system for better overall stamina and performance.

All 3 of these exercise benefits decrease the risk and the severity of attacks.

Although it’s hard to get these benefits when breathlessness, wheezing and chest tightness during workouts don’t let you perform to your greatest potential. Try these tips for controlling asthma symptoms for comfortable workouts; they may help you build up the endurance to work out more, better and longer in the future by allowing you to ease the asthma. Not to mention you’ll feel better and look better, shed extra pounds and tone your body.

• Easy Does It

Because sudden changes in activity can trigger symptoms, buffer your workout with at least 10 minutes of warm-up and cool-down time.

• Hydrate Yourself

Dehydration impairs breathing. So make sure to drink plenty of water before, during, and after your workouts.

• Stay Warmed Up

Studies found that airways are more sensitive in people with exercise induced asthma to sudden changes in temperature or humidity. In cold weather, wear a scarf over your mouth and nose traps moisture, making breathing easier.

• Close Your Mouth

During physical activity, people have a tendency to breathe through their mouths, oftentimes allowing cold, dry air to reach the lower airways without passing through the warming, humidifying effects of the nose. Since mouth breathing only moistens air to 60-70% relative humidity (nose-breathing warms and saturates air to about 80 to 90% relative humidity before it reaches the lungs), it may be a factor in causing EIA.

• Weather Patrol

During peak allergy seasons, extreme hot or cold, or when air quality is poor, move your workout indoors. Check your local weather forecasts for air quality and pollen listings.

• Reduce Salt Intake

A recent study found that a low-sodium diet improved breathing and reduced exercise-induced asthma (EIA) symptoms. Aim for no more than 2,000 mg per day.

• Get Your Vitamin C

Try taking your Vitamin C before you hit the gym. Researchers found 80% of patients with exercise induced asthma who consumed high amounts of vitamin C prior to exercise had no asthmatic symptoms. People in this study took 2,000 mg of Vitamin C – try it out!

• Get Wet

Swimming and water aerobics are great exercise choices because the warm air above the water enhances breathing, which will allow you to work out longer and harder.

• Keep Medications Handy

If you use a fast acting, quick relief inhaler – bring it with you and keep it handy in case of any symptoms. Use your inhaler at the first sign of symptoms. This will keep your symptoms under control from the start – which will allow you to achieve your exercise goals.

• Team Up

It’s best to exercise with a partner in case you have an attack. You never know when you might need help. It  doesn’t hurt that it will also keep you motivated and sticking with your workout goals.