Don't use asthma as an excuse not to exercise. There are a variety of fixed sports safe asthma sufferers, but you have to know how to outsmart it.
Asthma is a long-term condition in which sufferers may experience shortness of breath, chest pain, wheezing, and coughing at any time. Asthma is caused by swelling of the walls of the airways (bronchi) that carry air in and out of the lungs.
Triggers can be of various kinds, ranging from dust, animal dander, cigarette smoke, chemicals such as perfume, flower pollen, infections, to exercise or physical activity that is too strenuous. In other words, the lungs of people with asthma are more sensitive to many of these things.
Asthma and Exercise
Why exercise can trigger asthma attacks? When breathing normally, the incoming air is warmed and humidified by the nasal passages. But when exercising, people tend to breathe through their mouths. The cold and dry air that is inhaled is not warmed either. now, the muscles around the airways become sensitive to changes in temperature and humidity. As a result, the muscles in the airways contract and the airway becomes narrow.
Even if you have asthma, it is not advisable to leave sports altogether. According to research, exercise actually has a positive effect for people with asthma. There were no negative effects, such as increased asthma symptoms or the frequency of asthma attacks, for those who did certain types of exercise. With exercise, asthma symptoms are reduced, the quality of life of asthma sufferers is also increasing.
Asthma attacks during exercise occur when physical activity is too strenuous or asthma is not controlled. The risk of this happening tends to be lower if the sufferer is physically and mentally prepared, and uses the appropriate asthma medication.
What Sports Are Suitable?
If you have asthma, it is advisable to choose a type of exercise that is not too strenuous, the period of time is not too long, and exercise that does not exert too much force, for example:
- Walk
One study showed that walking three times a week for 12 weeks was able to control asthma and improve physical fitness without triggering asthma symptoms. Try a 30-minute walk followed by a five-minute warm-up and cool-down.
- Yoga
One study found that doing Hatha yoga 2.5 hours per week for 10 weeks could help improve quality of life and reduce the risk of symptom recurrence in people with asthma.
- Bicycle
Casual cycling will not trigger asthma. It's a different story if you pedal a bicycle at a speed of 30 km/hour or cycle in the mountains.
- Swim
This exercise builds the muscles used for breathing and allows the lungs to get lots of warm, moist air. However, it is not recommended to swim too long or too often because the chlorine in swimming pool water is thought to trigger asthma attacks.
- Sports using rackets
This type of exercise allows you to rest regularly. You can control the pace of the game as well as take breaks and drink water at any time. The intensity of the exercise can also be reduced if you play in pairs. Types of sports with rackets that are good for asthma such as tennis, squash, badminton, and baseball.
- Run
Short-distance athletics won't trigger an attack, but don't try running a marathon if you don't want to be short of breath. The maximum distance for running that is recommended for asthma sufferers is about 1.5 km with a maximum running duration of 10 minutes.
- Voil
This sport does not require too much running and there are other players who help the game. In fact, the movement of hitting the ball in volleyball does not involve too much movement.
Some sports do exist that tend to trigger asthma symptoms, such as soccer, basketball, or long-distance running. It's best to avoid this sport. If you experience asthma symptoms while exercising, stop exercising immediately and use it inhaler to relieve asthma attacks. Be sure to follow the treatment instructions that your doctor recommends to you.
The quality of life of people with asthma can generally improve if they regularly exercise, take medicines as prescribed, and monitor symptoms and lung function regularly to the doctor. Don't stop doing safe physical activities just because you have asthma. However, it's a good idea to consult with your doctor first to determine which type of exercise is right for you and the conditions at hand.
