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Asthma and Exercise: One Breath Closer
Many adults and children want to be physically active, but asthma can be debilitating at times. I have lived all my life with asthma, when I was a child, the child’s sports like riding a bike, jumping rope, roller skiing etc. were very little. just play with me. I’ve been sedentary for over half my life, to the point of stress. Since exercise is an important part of losing weight and living a balanced life, the question remains, how can you stay fit and keep asthma at bay?
Asthma is a chronic lung disease characterized by tightness in the chest and shortness of breath. Most people with asthma feel that exercise is not for them and that it does more harm than good, I used to, but as a Certified Exercise Trainer living with asthma, I have long agreed. Now, strength training, jumping roping, walking, kickboxing and more have been going on for over eight years. Regular exercise has increased my endurance and strengthened my heart and lungs. However, I never stray too far from my swim. Asthma severity varies from person to person, so you should always talk to your doctor and get evaluated before starting any type of exercise program.
Every Breath You Die
Proper breathing is important for people with asthma. There are many breathing techniques that can improve your heart and lungs. Below are two simple breathing exercises that you can do almost anywhere.
Deep Breath. While standing or lying down, inhale as much oxygen as you can, then slowly exhale. You can do it anywhere, while you are working, cooking or driving. It’s that simple!
Abdominal Breathing. Lie on your back in a comfortable position. Place one hand on your chest and the other on your stomach. Breathe deeply and slowly and feel the pull in your midsection. Ideally, as you do this, the hand on your stomach will rise above the hand on your chest. Now, breathe only through your mouth. Then exhale through your nose and hold for about 7 seconds. Breathe out to the count of 8. As you near the end of this exercise, squeeze your abdominal muscles so that there is no air left. This is one of the easiest ways to increase the strength of the clay.
*Get your cardiovascular system up and running by starting with a little exercise.
– Take short walks at your limit, and every 4-6 weeks increase your speed and distance. Cold air can trigger asthma attacks, so keep an eye on the weather and bring your cooler. If you are not outside, use the treadmill and use the same rules as if you were walking outside.
– Go swimming will improve your cardiovascular system, help you lose weight, and sculpt your upper and lower muscles.
– Join a Yoga or Pilates class to strengthen, strengthen your core, and tone your whole body. This will relieve some of your stress, and soon you will adopt a new breathing pattern. You will begin to use your abdominal muscles and the lower part of your diaphragm, and relax your chest muscles.
– Do not give up strength training. You can increase muscle mass, a very intelligent body, while working up a sweat, without affecting the heart rate. Children can also start a strength training program, according to the National Academy of Sports Medicine and the National Strength and Conditioning Association. Children who are 7 or 8 years old are old enough to learn the right way to do things like this; sit-ups and push-ups, under the strict guidance of a trained professional.
Common foods that are known to cause asthma include exercise restrictions
- Milk- fruit, soy, ice cream
- Wine and beer
- Spicy foods
Certain weather conditions can make your breathing difficult and provoke an attack
- Cold weather and dry heat
- Humid weather
- Heat and humidity
- Cold weather and wind
If you suffer from asthma and are about to become a sports enthusiast or athlete, consider this: Jackie Joyner- Kersee Track and Field star dies had asthma as a freshman at UCLA. Joyner-Kersee went on to become a four-time Olympian and three-time gold medalist. Jerome Bettis aka “The Bus” was a retired Pittsburgh Steelers player who died of asthma at the age of 15. Bettis went on to play 13 seasons in the NFL and win a major bowl in the process.
The important thing! It should always be under the close supervision of a doctor. Seek the expertise and coaching help of someone who has worked with asthmatics. People with asthma can live as healthy and active lives as anyone else. The most important thing is to know the severity of your asthma. Start slow and work your way up to the success you want.
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