Key points
Chronic obstructive pulmonary disease often makes breathing difficult, which in turn limits activity and physical activity. But staying in active physical form is very important, with COPD. Sports loads will help:
- Strengthen your muscles and develop endurance.
- Reduce shortness of breath.
Exercises in COPD can be part of a rehabilitation program for the lungs.
Always consult your doctor before starting any sports program. Heart problems, such as coronary artery disease and high blood pressure, are common among people with COPD, so they can limit exercise options. Perhaps you will need medical supervision.
The effect of COPD on your activity
COPD causes shortness of breath and worries you because of the inability to fully exercise? But, on the other hand, lack of activity means that the muscles, heart and lungs continue to weaken. This harmful cycle can lead to depression, isolation, loss of independence and a weakened immune system that can not fight infections.
Why is it necessary to exercise with COPD?
Although physical activity does not improve lung function, it improves the body's ability to use the existing lung function. Sport strengthens muscles, improves shortness of breath and helps to become more active. These activities include daily activities such as shopping or cooking. You will cease to worry because of your shortness of breath, feel tired and become more independent. All this contributes to improving the quality of life.
How to exercise with COPD?
Basically, the exercises consist of aerobic exercises that strengthen the oxygen flow to the muscles and strength training on the upper and lower muscle groups. Always consult a doctor before starting any sports training program. Heart problems, such as coronary artery disease and high blood pressure, are common among people with COPD, so they can limit exercise options. Perhaps you will need medical supervision.
Start the program with preparation:
- Consult with your doctor. It will help determine the target direction, frequency and duration of the loads.
- Start practicing slowly and gradually.
- Choose exercises that bring you pleasure.
- Always start from warm-up and cool down after intensive exercises.
- Pay attention to your breathing. Try to breathe slowly. Breathe in with your nose and breathe out with your mouth.
- Examples of exercises for people with COPD.
Aerobics classes
Aerobic exercises increase the amount of oxygen that will get to the muscles. Aerobic exercise strengthens the heart muscle, including walking, running, cycling and bicycling, swimming and water aerobics. The same effect at home has a shopping trip, cleaning (especially to music), an active game with children, walking with a dog. There is an easy way to determine if the heart rate is normal during aerobic exercise:
- If you can not talk and train at the same time, you are doing too much exercise.
- If you can talk during training, you are doing a good job.
- If you can sing during a workout, you are performing insufficiently intensive workloads.
Consult your doctor before starting any sports training program. It will help determine the target direction, frequency and duration of the loads.
Strength exercises for the lower muscle group
Extension of the leg in the knee joint, lifting the legs, and lifting on the socks develop the lower muscle groups. Consult your doctor before starting these exercises.
- Extension of the leg in the knee joint. In the sitting position, on the exhalation alternately unbend your legs.
- Rise of legs. In the sitting position on the exhalation, alternately raise your legs to the level of the shoulders.
- Rise on the toes. Step on the step so that the back of the foot hangs, holding onto the railing, go up on your toes. Hold in this position for a few seconds, then slowly sink to the foot.
Strength exercises on the upper muscle group
Strength exercises of the upper body are designed to strengthen the muscles of the arms and shoulders, which support the chest and improve breathing. Consult your doctor before starting these exercises.
- Divorce the arms in the sides. Spread your arms out to the sides, exhale and raise your hands to shoulder level. Hold your hands in this position for a few seconds and slowly lower.
- Circular ulnar movements. Touch your hands to your shoulders and slowly turn your hands. Repeat this exercise the other way.
- Breathing with elbows. Raise your elbows to shoulder level and touch the fingertips with your fingertips. Take a breath, so that your fingers are separated from your chest, then slowly return to the starting position with a slow exhalation.
Contact your doctor if:
- You have COPD and you want to start playing sports. It will help you choose the right program.
- Despite regular sessions, you have problems with shortness of breath.
- Want to practice more. A doctor can offer more exercises for self-fulfillment.
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