If you have asthma, you know that incorporating cardiovascular exercise into your workout routine is intimidating. Asthma occurs when the bronchial tubes become inflamed, so much so that it is difficult to catch your breath, making it hard to breathe. Cardiovascular exercise requires significant use of the lungs and bronchial tubes to catch and release the increased amount of air needed to breathe during the exercise. Strengthening your lungs and bronchial tubes provides additional resistance to allow your lungs to function more smoothly. In addition to following your treatment plan for asthma, there are things you can do to strengthen your lungs and build up your cardio stamina.
Step 1
Learn breathing exercises as a proactive way to learn how to calm yourself down when you become mentally or physically stressed. Physical stress specifically can bring on asthma symptoms quickly. Learning to use breathing exercises to control your stress and remain calm can prevent symptoms from escalating to an asthma attack.
Step 2
Start with a low-level cardio exercise, such as walking. If you prefer to use a treadmill, start at level 1 or 2 without an incline. If you prefer to walk outside, do so during a neutral weather time. For example, avoid times of extreme heat or extreme cold to avoid being agitated by environmental triggers in the air. If the weather is cool, wrap a scarf around your mouth to help regulate the amount of air you're inhaling. Aim to walk between 15 to 20 minutes. Once you feel you can do so easily, increase your speed slightly. As you gain more strength, alternate increasing the speed and duration of your walks.
Step 3
Graduate to jogging or running at a slow pace. If you're on a treadmill, jog at a level 3 or 4. If you run outside, choose a path that is smooth and easy to run on. Be mindful of the weather conditions mentioned above. Once you become more comfortable, consider challenging yourself more physically by running on varied paths.
Step 4
Focus on your breathing throughout your exercise. Breathe in through the nose and out through the mouth. Try to breathe in and out smoothly to regulate your breathing.
Step 5
Be consistent. At minimum, get 15 to 20 minutes of solid exercise 2 to 3 times per week. Treat building your stamina the same way you would building muscle on your body.
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