Although exercise may trigger asthma symptoms, exercising with allergic asthma can be done safely. Regular exercise has been shown to improve overall asthma symptoms.
Having allergic asthma means you have asthma that’s sensitive to allergens (normally harmless substances such as pollen. mold, or dust mites) in the air. Allergens can trigger an allergic reaction in some people, irritating and inflaming the airways and producing symptoms such as wheezing or difficulty breathing.
In exercise-induced asthma, the triggering irritant is the exercise itself. It is possible to have both allergic asthma and exercise-induced asthma. To safely work out with asthma, the tips below can help you choose appropriate exercises and create a plan to help prevent symptoms.
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1. Exercise in Short Intervals
For some people, longer, endurance-based activities can lead to increased asthma symptoms. Exercising for short periods can help improve overall fitness levels and cardiovascular health without increasing the risk of asthma symptoms.
Walking, running, biking, or swimming for 20 to 30 minutes two or three times a week has been shown to benefit overall health in people with asthma.
2. Warm Up Beforehand
Warming up for five to 10 minutes before exercising can help with asthma symptoms. Slowly easing into an exercise routine can also reduce exercise-induced asthma.
To warm up, start at a slow pace/low exertion level and aim to reach 50% of your maximum pace/exertion level over five to 10 minutes. The warm-up aims to increase breathing and heart rates without inducing asthma symptoms.
3. Preventive Treatment Before Exercise
Your healthcare provider may prescribe an inhaler to help control your asthma. These inhaled medications can be used before exercise to help prevent symptoms.
Although you should follow your provider’s recommendations, quick relief (short-acting) inhalers should generally be taken 10 to 15 minutes before beginning a workout. They remain effective for up to four hours.
Long-acting inhalers should be used 30 minutes before exercise and are effective for up to 12 hours. However, they may lose their effect if used every day before exercise.
Before taking any prescribed drug, it is important to talk to your healthcare provider to find the right medication for you.
4. Bring Your Inhaler With You
Asthma symptoms are not always predictable. If you are going out for a bike ride or run or heading to an indoor spin class, bring your inhaler with you and keep it close in case it becomes necessary.
5. Check Pollen Counts and Air Quality Before Exercising Outdoors
Pollen count and air quality can influence asthma symptoms. Checking the pollen count and air quality before exercising outdoors can help you plan accordingly.
An Air Quality Index (AQI) reading above 101 is unhealthy for people with asthma. It is best to avoid strenuous activities outdoors during this time. The AQI in your area can be found at AirNow. Your local weather forecast may also report on this information as well.
Individuals with asthma are affected by varying pollen counts, and even small amounts of pollen can trigger asthma symptoms in some people. If you know that pollen triggers your symptoms, it may be best to avoid outdoor exercise when pollen counts are high.
6. Enjoy Strength Training
People with asthma can safely perform resistance activities. Lifting weights is less likely to cause symptoms of exercise-induced asthma. Benefits include stronger muscles and improved fitness levels.
7. Avoid Cold, Dry Air
For some people, exercising in cold, dry air can trigger symptoms. If you must exercise in cold or dry air, try breathing through your nose or wearing a scarf or mask over your mouth to filter and heat the air.
8. Find What Works for You
The best exercise for you and your asthma symptoms is the one that you can do consistently. Finding a workout program that doesn’t trigger your asthma may take some trial and error, but don’t give up. There are many good reasons to work out with asthma.
Benefits of Exercise for Allergic Asthma
Benefits of exercising with asthma include:
- Improved lung function
- Increased exercise capacity
- Overall decreased asthma symptoms and flare-ups
- Better clinical control of asthma
- Reduced exercise-induced bronchoconstriction, when the airways narrow
- Less inflammation in the airways and sensitivity to allergens
- Reduced symptoms of depression and anxiety
A Word From Verywell
To best avoid exercise-induced asthma, pace yourself, listen to your body to find what works for you, stay hydrated, and talk with your healthcare provider to develop a personalized asthma action
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When to See a Healthcare Provider
If your asthma symptoms are not well controlled or you have increased symptoms or frequency of symptoms, it is time to see a healthcare provider.
For those beginning an exercise routine for the first time, you may want to consult your healthcare provider about the best activities for you.
Other reasons to contact a provider include:
- You use more than one canister of inhaled relief medication in a month.
- Your medication no longer relieves symptoms.
- You use a peak flow meter to monitor your condition and the number is low.
Seek emergency services if:
- Your medications don’t relieve symptoms of an asthma attack soon after taking them.
- You experience a severe attack.
Summary
Exercise with asthma can be done safely. Exercise is good for allergic asthma and can help reduce overall symptoms. Working out in short intervals and warming up properly can help prevent an asthma attack or worsening of symptoms.
Taking any prescribed asthma medications, such as an inhaler, before exercise can also help prevent or reduce asthma symptoms during exercise. If you are going out for a long run or taking a class outside of your home, make sure to bring your inhaler with you in case you need to use it.
Checking the pollen count and Air Quality Index before exercising outdoors can indicate whether an outdoor workout will be safe for you and your asthma. Other tips for exercising with asthma include trying strength training, avoiding cold dry air, and finding what works for you.
If your symptoms worsen or are not controlled by your medications, contact your healthcare provider. Your provider may also be able to help you choose an exercise that works for you if you are new to exercise.
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Exercising with Allergic Asthma: Safe Strategies for Health
Individuals with allergic asthma can safely engage in physical activities, which can lead to improved asthma control and overall health. While exercise can sometimes trigger asthma symptoms, implementing certain strategies can help manage these risks effectively.
Understanding Allergic Asthma
Allergic asthma is characterized by increased sensitivity to environmental allergens such as pollen, mold, and dust mites. These allergens can instigate allergic reactions, resulting in airway inflammation and respiratory symptoms like wheezing and breathlessness.
It’s important to note that some individuals may also experience exercise-induced asthma, where physical exertion itself can trigger symptoms. Thus, it is possible to experience both allergic asthma and exercise-induced asthma simultaneously.
Effective Exercise Strategies for Asthma Management
The following strategies can help individuals with asthma safely incorporate exercise into their routines while minimizing symptoms.
1. Focus on Short Exercise Intervals
Longer, continuous activities might exacerbate symptoms for some individuals. Instead, consider short, intense bursts of exercise lasting between 20 to 30 minutes, three times a week, engaging in activities like walking, cycling, or swimming to enhance cardiovascular fitness.
2. Incorporate a Proper Warm-up
Warming up adequately before exercising is crucial. Gradually transitioning into your workout by starting at a low intensity for about 5 to 10 minutes can help mitigate asthma symptoms by preparing the body for exertion.
3. Pre-treat with Preventive Medication
Consulting with a healthcare provider about the use of inhalers can offer additional control over asthma symptoms. Quick-relief inhalers should typically be utilized 10 to 15 minutes before exercise, while long-acting inhalers may be administered 30 minutes prior.
4. Always Carry Your Inhaler
Asthma symptoms can be unpredictable. It’s prudent to keep your inhaler accessible during outdoor activities, ensuring that you’re prepared in case of an asthma episode.
5. Monitor Environmental Conditions
Checking local pollen counts and air quality indices is essential before engaging in outdoor exercise. An AQI reading above 101 can be particularly harmful for those with asthma, so it’s advisable to schedule your workouts during optimal air quality.
6. Embrace Strength Training
Resistance exercises, such as weight lifting, are generally well-tolerated by individuals with asthma. These workouts improve muscle strength and overall fitness without significantly worsening asthma symptoms.
7. Be Aware of Weather Conditions
Exercising in cold, dry air can trigger asthma symptoms for some individuals. If exercise in such conditions is necessary, consider wearing a mask or scarf to warm the air you breathe.
8. Find Enjoyable Activities
Discovering exercises that are enjoyable will promote consistency and commitment. It may require experimenting to find the right balance, but consistency is key to effective asthma management.
The Benefits of Exercise for Asthma
Engaging in regular exercise can yield numerous benefits for individuals with asthma, including:
- Enhanced lung functionality
- Improved exercise capacity
- Reduced frequency and severity of asthma symptoms
- Better clinical control over asthma
- Lowered risk of exercise-induced bronchoconstriction
- Decreased airway inflammation and allergens sensitivity
- Lessened symptoms of anxiety and depression
Consulting with Healthcare Providers
Regular check-ins with a healthcare provider are essential, especially if asthma symptoms are not well-controlled or if there’s an increase in attacks. New exercise participants should consider seeking medical advice about safe activity options.
Additional signs prompting a need for medical consultation include the frequent use of inhalers, diminished effectiveness of medications, or low readings from a peak flow meter.
In case of a severe asthma attack where prescribed medications fail to alleviate symptoms quickly, immediate medical attention is necessary.
Conclusion
Individuals with allergic asthma can safely partake in physical activities that not only improve health but also help manage asthma symptoms. By following these strategies—such as exercising in short intervals, ensuring to warm up properly, and carrying inhalers—people with asthma can enjoy the benefits of an active lifestyle.
