Best Exercises for Asthma: Yoga, Swimming, Biking (cont.)

Medical Reviewer:

Having asthma means your lungs are more sensitive to things like cold air, dry air, pollen, and pollution. When you're not exercising, you probably breathe through your nose. Breathing through your nose moistens, warms, and filters the air you breathe before it gets into your lungs. But while working out, you probably breathe through your mouth. That can be tough on your lungs and can trigger asthma symptoms.

"We tell people with asthma to try to breathe in through the nose and out through the mouth. But once you start exercising, you forget how you are breathing. Being out of shape is another important cause of asthma symptoms during exercise," says Taliercio.

It is better to pick an exercise that is not too difficult for you. Try to do the exercise you have chosen four or five days a week. Don't push yourself to do an exercise that you are not in shape for.

"The best exercise is [one] that causes you to be just slightly out of breath. If you can talk comfortably while you are exercising, your exercise level is not passing the talk test," says Taliercio. That means you may not be working hard enough to receive all the benefits of exercising.

Best and Worst Exercises for Asthma

Swimming is one of the best exercises for asthma because it builds up the muscles you use for breathing. It also exposes your lungs to lots of warm, moist air, which is less likely to trigger asthma symptoms.

Yoga is another good exercise for asthma. A 2012 study published in the Journal of Alternative and Complementary Medicine found that yoga training over 10 weeks significantly improved quality of life scores for women with mild to moderate asthma . "A low intensity, beginner yoga class is a great way to start up your exercise program," says Taliercio.

Team sports that have some breaks in the action are usually fine, too. These can include:

  • Walking
  • Biking
  • Hiking
  • Golf
  • Gymnastics

No activity has to be off-limits just because you have asthma, but some sports are more likely to trigger asthma symptoms. These include cold weather sports, like cross-country skiing, and ice hockey, and endurance sports, like soccer or long-distance running.

Before Starting an Exercise Routine