The best and worst exercises to do if you have asthma
- The best exercises for asthma are swimming, walking or hiking, yoga, and exercises with small, short bursts of energy like tennis or golf.
- Low-intensity swimming is particularly good for asthma because the air you inhale at water level is humid, which reduces heat loss in your respiratory system.
- But you should avoid exercises like long-distance running, cycling, and ice hockey.
- This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine.
Just because you have asthma, doesn't mean that you can't get out and exercise. In fact, regular exercise can actually benefit your asthma. A 2020 review in the European Respiratory Journal found that aerobic exercise can even improve asthma control and lung function.
However, there are some types of exercise that are better than others for those with asthma — particularly exercises that are low-impact and don't require you to be outside in the cold air.
Here's what you need to know about the best and safest ways to exercise with asthma.
1. Swimming
Swimming is a great exercise for those with asthma because the air you breathe in at water level tends to be humid and moist, which reduces heat loss in your respiratory system. This can reduce bronchoconstriction, which is when your airways constrict and restrict breathing, that can trigger asthma.
However, high-intensity swimming can increase your risk of an asthma attack and chlorine can be an airway irritant that triggers the constriction of airways, says Joi Lucas, MD, Medical Director of Pulmonology at Lakeland Regional Hospital. That's why competitive swimmers show an increased risk for asthma.
But overall, low-intensity, leisurely swimming is recommended for people with asthma. This means swimming for less than sixty minutes at a slow pace. The type of stroke you choose is not as important as the length and distance that you swim.
2. Walking or hiking
Walking is extremely beneficial for the body and offers many benefits, such as improved overall heart health, increased energy levels, and protection against immune-related illnesses.
For asthmatics, both walking and hiking are good exercises that have no distance limits. Since these can be done at a leisurely pace without the need for rapid breathing, they are unlikely to trigger asthma symptoms, says Lucas. When you have to breathe faster to get oxygen, your nose can't filter the air for you, so you let in colder, dryer air.
However, Lucas says you should avoid walking or hiking in cold climates, since the chilly air can cause a rapid loss of heat and water from the airway lining. This narrows the airway, making it harder for oxygen to get to your lungs and restricts blood flow, causing shortness of breath and difficulty breathing.
For this reason, when walking outside, especially in the fall and winter months, Lucas recommends carrying an inhaler.
3. Yoga
Yoga is a safe exercise that can help with asthma, since it teaches you to optimize your breath and involves slow inhales and low-impact movements.
Lucas recommends hot yoga because it involves breathing in warm, humid air. But even yoga in a non-heated room is a great exercise for those with asthma.
A 2017 study published in AYU of over 250 participants found that yoga can improve quality-of-life for asthma sufferers, which refers to your health, comfort, and ability to participate in life events.
4. Exercises with small, short bursts of energy
Lucas recommends low-impact sports that don't require more than five to eight minutes of uninterrupted effort, such as:
- Tennis
- Gymnastics
- Golf
- Martial arts
- Fencing
- Weight lifting
- Track and field (specifically, short or middle distance sprinting and hurdles)
According to an article published in 2015 in The Journal of Allergy and Clinical Immunology, endurance athletes like long-distance runners have higher rates of asthma when compared to non-endurance athletes like short-distance sprinters.
A 2020 study in Annals of Allergy, Asthma & Immunology found that this is likely due to prolonged exposures to environmental stressors. When you're exercising in shorter, small bursts, you avoid the extended exposures, making you less likely to experience asthma triggers.
How to care for your asthma while exercising
To stay safe, make sure to follow these precautions while exercising with asthma:
- Stay out of the cold: While exercising, you want to avoid breathing in cool, dry air, which can narrow your airway and trigger your asthma. But if you have to be in a cold environment, you should adjust your breathing. "The nose warms, filters, and moistens air entering the airway, so you want to make sure you're breathing in through your nose and out through your mouth while exercising," says Lucas.
- Warm-up beforehand: Stretching and doing warm-up exercises before you workout can also help your airways adjust. "Warming up is important to prevent exercise-induced asthma symptoms," says Lucas.
- Use your inhaler: You should take two puffs of albuterol at least five to 15 minutes prior to engaging in physical activity, according to Lucas. This will help open up your airways.
If you experience an asthma attack while exercising, which may include shortness of breath or difficulty breathing, you can take albuterol to open the airway. If that is not an option, or if it does not work, Lucas says emergency services should be called to provide medical treatment.
Exercises to avoid with asthma
You should avoid exercising in environments that may trigger asthma. This includes sports requiring a high level of intensity for greater than five to eight minutes in cold or dry air, such as:
- Long-distance running
- Cycling
- Ice hockey
- Ice skating
Since exercise-induced asthma is typically seen after two to 10 minutes of heavy exercise, according to Lucas, you'll know right away if the exercise is triggering your asthma. And, what should you do? Stop exercising? Go to the doctor immediately? Even after you stop exercising, you may still experience asthma symptoms.
Takeaways
Overall, if you have asthma, what is the most important thing to keep in mind in order to exercise safely?
"Speaking with your doctor about the safest exercises based upon your medical history is critical," says Lucas.