Q: How can someone with asthma get and stay in shape? Mine is not exercise-induced, but fear of attacks keeps my activity level lower than I would like so I am having trouble losing weight. Dustin Ross, Vancouver, Wash.
A: Many people with asthma feel trepidation when it comes to exercise, with good reason. Anyone who has suffered an attack of asthmatic breathlessness while exercising may be fearful of repeating the experience. The truth is, asthmatics usually benefit from exercise since tolerance for activity can be built up over time.
Regular physical activity is one of the best things you can do for yourself. Besides, folks with asthma are in the very good company of gold medal Olympians Amy Van Dyken, Jackie-Joyner Kersee and Greg Louganis, as well as NFL star Jerome “The Bus” Bettis and NBA star Isaiah Thomas.
A complete medical examination and the green light from a medical professional is the first place to start. Your physician may be able to prescribe medications to help you keep your asthma in control as you gradually build up your endurance and strength. Asthmatics should take extra time in warming up and by staying in the lower end of the target heart rate during workouts. As strength and endurance improve, you can push a little harder.
Activities such as swimming, walking and bicycling are good because they can be enjoyed for longer periods of time at a lower intensity. Because you have asthma, I also suggest workouts at an indoor swimming pool. Check out some of the great “water jogging” and other aquatic workout-enhancing equipment at . The moist indoor pool atmosphere will ameliorate your asthma response.
Strength training is another excellent option for you. Many people believe aerobic exercise is all that is needed to keep off the body fat. This mistaken belief has frustrated many an exerciser, some to the point of just quitting completely, because they remain over-fat in spite of regular running/walking programs. The missing ingredient is muscle building through strength training.
Patty S. Freedson, graduate program director in the Exercise Science Department at the University of Massachusetts, says, “The effects of strength training include a highly toned body, enhanced strength and power, and improved sports performance.”
“Other benefits are stronger bones, reduced risk of osteoporosis, improved functional fitness, and less susceptibility to injury.”
The American Council on Exercise reminds asthmatics to be careful not to exercise in polluted environments or in air that is too cold or dry. The council also recommends an extended cool down period after exercise to prevent post-activity asthma attacks. (A warm bath or shower may help.)
For those with exercise-induced asthma, in which breathing difficulties can occur within five to 20 minutes after exercise, learning to breathe through the nose, which moistens the air, and avoiding air pollutants and days with high pollen counts can be helpful.
The American Academy of Allergy, Asthma and Immunology, recommends indoor swimming because of the warm, humid conditions and year-round availability. Also, swimming, performed in a horizontal position, can help move the mucous that can gather at the bottom of the lungs.
Other suggested sports and activities are those where short bursts of activity are required such as golf, baseball, football, short track and field events, and gymnastics.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
