Give your health a boost

As you consider your health and wellness, be sure to talk to your doctor before starting a new exercise program or making any changes to your diet. Your doctor is the only one who can advise you on the appropriate level of exercise and nutritional guidelines that best meet your needs. The information provided here is not meant to take the place of your doctor’s advice.

Taking your medication as prescribed, keeping active, and eating well can help you stay in charge of your condition. Exercise can help improve your body’s use of oxygen. Eating well can help you maintain a healthy body weight, which may affect your symptoms. So let’s start incorporating some healthy habits.

Exercise and Breathing

Always talk to your doctor before starting or making any changes to your exercise program. With proper guidance, it may be beneficial for asthma and COPD, and it may even be fun. Moderate exercise has been linked to a reduction in inflammation in the lungs and throughout the body.

Potential Activities:

Aerobic exercise: Walking, biking
Interval training: Short bursts of activity with breaks
Strength training: Light weights or resistance bands

Ready to ask your doctor if exercising is right for you? Start off slow. Consider these modified chair examples when you have your discussion. These exercises can be done with or without light weights.

Cat cow

As you inhale, arch your spine so your shoulder blades touch. As you exhale, round your spine and drop your chin to your chest. Repeat.

Gentle twist

Start with your arms overhead. Slowly twist and bring your arms down. Your left arm should drop behind you as you bring your right hand to your left knee. Repeat on the opposite side.

Ear to shoulder

Move your chin toward your chest and gently roll your right ear toward your right shoulder. To intensify the stretch, place your finger on top of your head and gently press down. Repeat on the opposite side.

Overhead press

With or without light weights, hold your fists at your shoulders. Exhale as you raise your arms. Inhale as you bring your arms down. Repeat.

Bent-over rows

With or without light weights, hang your arms toward the floor. Pull your arms up toward you. Your elbows should move back, causing your shoulder blades to touch. Gently lower your arms down toward the floor. Repeat.

Knee extensions

Keep your knees together and feet on the floor. Straighten one leg out in front of you and hold for 1 second. Slowly place your foot back on floor. Repeat on the opposite side.

Breathing Exercises

Always talk to your health care professional before beginning any new breathing exercises.

Over time, conditions like asthma and COPD can reduce the lungs ability to take in fresh oxygen and breathe out carbon dioxide.

Breathing exercises can help your lungs work more efficiently. If practiced regularly, breathing exercises may help rid the lungs of stale air, increase oxygen levels, and help you breathe better.

Two types of breathing exercises taught by health care professionals are pursed lip breathing and belly breathing.

Pursed Lip Breathing

This breathing exercise helps keep airways open longer so more air is able to flow in and out of your lungs.

Practicing pursed lip breathing is simple:

Breathe in through your nose
Breathe out at least twice as long through your mouth through pursed lips

Belly Breathing

Belly breathing, also called diaphragmic breathing, helps retrain your diaphragm to assist with filling and emptying your lungs as your breathe.

To practice belly breathing, follow these steps:

Start by breathing in through your nose. Pay attention to how your belly fills up with air. You may want to put your hands lightly on your stomach to feel how your belly rises and falls as you breathe
Breathe out through your mouth at least two to three times as long as your inhale
Be sure to relax your shoulders as you breathe

Important Exercise Tips:

Always keep your rescue medication on hand
If needed, take medication before exercising
Start with a warm-up, end with a cooldown
Limit outdoor exercising if air quality isn’t great
Stop exercising if you experience chest pains or shortness of breath, or if you develop a cough
Use your oxygen if prescribed
Do not exercise if you’re sick, have chest pain, are out of oxygen, or are feeling dizzy

Nutrition and Cooking Tips

Making healthy choices matters for both asthma and COPD. Discuss any dietary changes or food allergies with your doctor before hitting the grocery store.