The first in a series of posts about chronic health conditions & exercise.
In coming weeks and months, I aim to explore the barriers created by health conditions and to provide accurate, evidence-based information about exercise considerations. Today we begin by taking a look at asthma and exercise.
I became an exercise-referral qualified personal trainer because standard personal training qualifications do not necessarily equip trainers to work with people with chronic health conditions (or a combination of conditions). And yet, these are the very people who would benefit from participation in regular exercise - both to help manage symptoms of existing conditions and to prevent the development of secondary health conditions. Of course, some people have multiple health conditions and training can become complex, hence it is vital to get the right support from a trained exercise referral professional.
As someone with asthma, this blog post is close to my heart.
The prospect of exercise / intense exercise can be overwhelming for people with asthma due to the fear that an asthma attack could be triggered. This is a very real fear for many who have experienced an asthma attack following a trigger encountered during exercise, or otherwise.
For me personally, doing cross country at school, I was always at the back. In contrast, a short sprint (200 metres or less) was fine because I knew it would soon be over. In fact, I was a good sprinter, a fast runner -but the long, slow distance running created a barrier (both in summer months with the trigger of pollen thrown into the mix, and in winter months with the trigger of cold air).
In recent years thanks to getting my asthma under control with regular exercise and correct dosage of medication and a maintenance plan, I have completed several obstacle course mud runs, including the 16km Kernow Killer. This shows that it is possible to overcome barriers.
These days, I choose not to distance run (because to be honest, I don't really enjoy it) - that is a personal choice though and unrelated to asthma. It feels a least like I do have a choice and my asthma is not dictating what I can or can't do.
There are many things that can trigger an asthma attack, and yet there are precautions that you can take to minimise the chance of breathlessness or an attack occurring. Many people with asthma report that their symptoms worsen when they engage in physical activity (which unfortunately may encourage a sedentary lifestyle).
Of course, people with asthma are all different, and what might be a trigger or a barrier for one person is not necessarily the same for another. As with all health conditions, it is important to understand the individual and to avoid applying stereotypes and making assumptions.
The role of exercise in the management of asthma should always be to improve the respiratory function whilst minimising the degree of symptoms when flare ups occur. The benefit of aerobic exercise and physical activity for those with asthma include:
improved strength of the respiratory muscles
improved strength of the accessory respiratory muscles
reduced dead space in lungs
increased lung power
improved cardiovascular function
Source: Health and Fitness Education HFE
Regular movement is good for your lungs because it increases the strength of the muscles around your lungs and the rest of your body. As you build strength, your muscles need less oxygen to work. This means you will be able to breathe more easily when you're active.
Is Your Asthma Well Controlled?
A good place to start (before you begin an exercise routine) is to make sure that your asthma is as well controlled as it can be. Make sure that you attend regular asthma reviews with your healthcare provider and follow the medical advice that you are given. If you’ve noticed your asthma symptoms are worse when you’re exercising, or you need extra doses of your reliever inhaler, speak to your GP or nurse.
They can:
review your asthma medicines
check your inhaler technique
update your asthma action plan
prescribe add-on treatments
help you to manage other triggers you may come into contact with when exercising
give advice about exercising safely at the right level for you and maintaining a healthy weight.
Things To Remember:
Remember to bring your reliever inhaler & any other relevant medications that you might need whilst exercising.
Also, it might be helpful to share you asthma action plan with your exercise professional and ensure that they are aware of how to support you in the event of an asthma attack.
The usual considerations for exercise such as appropriate clothing, footwear and a means of hydration, such as a flask of water.
Choose Suitable Activities:
Low-Intensity Options: Activities like swimming, walking, and yoga are often well-tolerated by people with asthma. Swimming, in particular, can be beneficial due to the warm, humid air.
Avoid Triggers: Cold, dry air and high-intensity activities can trigger asthma symptoms. Consider exercising indoors during cold weather or opting for shorter, less intense workouts.
Source: Sport England provides information on inclusive activities and recommends that people with asthma consider low impact sports. sportengland.org
Strength Training:
Free weights or resistance machines, focus on large muscle groups with a particular emphasis on weaker muscle groups.
Flexibility/ Stretching:
You may wish to place emphasis on muscles that are attached to the thorax because this may help to improve breathing.
A key component of any asthma care plan should also focus on controlled breathing techniques.
Environmental Considerations:
Air Quality: Be mindful of air pollution levels, especially if exercising outdoors. Check local air quality forecasts.
Allergens: If you have allergies that trigger your asthma, avoid exercising in areas with high pollen counts or other allergens.
Source: The UK government's Department for Environment, Food & Rural Affairs (Defra) provides air quality information and forecasts. gov.uk/government/organisations/department-for-environment-food-rural-affairs
Warm-Up and Cool-Down:
Gradual Increase: A thorough warm-up, lasting 10-15 minutes, can help prepare your lungs for exercise.
Slow Down: Similarly, a cool-down period helps your breathing return to normal gradually.
Source: The NHS advises that a good warm up and cool down are important for all exercise, but especially important for those with conditions like asthma. nhs.uk
Monitor Your Symptoms:
Listen to Your Body: Pay attention to your breathing and stop exercising if you experience any asthma symptoms.
Peak Flow Monitoring: Regular peak flow monitoring can help you track your lung function and identify potential triggers.
Source: Asthma + Lung UK offers resources on peak flow monitoring and asthma symptom management. asthma.org.uk
With careful planning and management, people with asthma can enjoy the many benefits of exercise. By consulting your healthcare provider, following a personalised asthma action plan, being mindful of your triggers, and consulting with a personal trainer qualified to work with asthma you can breathe easy and move strong.
Disclaimer: Please note, this blog post is a simplified summary and the information provided is for guidance purposes - it is important that you seek advice from your GP or healthcare professional before embarking on a new exercise regime and always seek out a qualified exercise referral trainer who is able to safely programme for people with asthma.
As an exercise-referral instructor I am qualified to work with you. If you have asthma and are keen to improve your health and fitness, why not book a free trial session with me using the link below? Prior to the session I will ask you to complete a questionnaire to help to establish the extent of your symptoms and then I will tailor the session to meet your needs.
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