Best Exercise For Asthma and Rhinitis

1. Swimming

This one is my favourite, along with walking. For me, swimming is one of the best things because you learn good breathing techniques, you do not get as out of breath compared to other sports and you do not get sweaty! There is also zero pressure being put on your joints and there is just a soothing sensation of being in the water. You can also mix up your strokes a bit. My favourites are front crawl and breast stroke. I only do back stroke if there is hardly anyone in the pool as I have crashed into others in the past! The only thing which may trigger a cough is the chlorine but for me this often calms as I swim and you just wipe any excess water from your nose. If you need to you can take a break after each length. If you like to swim under water then go for it! I do like to but recently I’ve found this has started to make my nose run a bit. The only way you will know if under water suits you is to try it out!

2. Walking

Walking is great for me as there are few things better than being out in nature and fresh air. Like swimming, little pressure is being put on your joints and it is exercise where you are less likely to get out of breath. You can choose your own route and go your own pace. It also helps to clear your head. If your rhinitis or asthma is triggered by weather or temperature changes, these often calm down as you walk. Plus it’s better than staying in a stuffy indoor environment all the time. You may see a lot of great things on your walk! If you would rather exercise indoors for whatever reason, then you can use a treadmill.

3. Biking

I have dyspraxia so me on an outdoor bike causes problems with balance which is why I choose to use an indoor exercise bike! But you can choose either. Again, there is zero pressure on your joints. You might want to be mindful of the terrain you will ride on if you decide to bike outdoors. So if you are not comfortable with hills, then choose route that’s mainly flat as when going up hills you will breathe harder because you are exerting yourself more. But if you are confident enough to try those hills, go ahead! You may see interesting sights on your route and you are getting fresh air. If you think you will need breaks then make sure you plan your route to allow for them. Regarding indoor exercise bikes, I purchased a very simple one which just has tension control changes. But at the gym there are special bikes where you can choose interactive terrain settings. That’s another way to practice hills if you like! You can do the same with some treadmills.

4. Aqua Fit

I love Aqua Fit but make sure you book well in advance for classes as they fill up quickly. You are not putting as much pressure on your joints compared to normal aerobics and the water keeps you cool. It’s also a lot of fun!

5. Short bursts of activity

By this I mean aerobics and short distance sprinting e.g. track and field. Even a HITT or low impact fitness session on YouTube. Short bursts of activity do not upset asthmatic lungs as much as long distance activity and could help strengthen them. Make it work for you: so if you do a class, don’t be afraid to take extra breaks if you need them.

6. Yoga, Pilates, Gymnastics or Tai Chi

These activities are gentle and do not require much exertion. They can improve balance, tone and strength. Many people find them calming, therapeutic and relaxing. However, some moves can be hit and miss with me. Press ups for example, I used to be OK at them and got pretty good, for me anyway, but suddenly they just upset my breathing. I can do things like the plank and mountain climbers but sometimes it just depends how my asthma or rhinitis is behaving! I love squats, lunges and low impact star jumps! Remember, not all asthmatics are the same and my asthma is moderate coupled with rhinitis. So one thing may work for me and another for you. You lose nothing by trying! I’ve actually ordered a Tai Chi book.

7. Hiking

Another great way to be out in fresh air and see some good sights. I recommend you choose a terrain that’s mainly flat or has a slow incline.

8. Team Sports

I’m personally not a fan of team sports and don’t know much about them but I’ve just read that football, golf, baseball and volleyball can be a good choice for asthma if you like your team sports. There is also the benefit of team motivation, bonding, encouragement and socialising! Bowling and petanque are just some others I have thought of. I don’t mind those two.

On a final note...

Whatever activity you decide to choose, make sure it works for you and that you enjoy it, as the more engaged with it you are, the more you will get out of it. I’ve heard that some asthmatics choose to avoid exercise as they are afraid their symptoms will flare up but if you choose an activity which is good for asthma then you are halfway there already. Not exercising at all actually makes asthma worse, especially when you do have to get up and move. The fitter you are, the easier your asthma will be to manage. Saying that, always start small and build up if you are trying to get fit. Exercise releases endorphins which are feel good chemicals and who wouldn’t want them, eh?

In general, make sure you have a healthy, balanced diet (the occasional treat is fine though) and regular asthma reviews with your asthma nurse. Make sure you are on the right medication for your asthma or rhinitis. For rhinitis, you can rinse out your nasal passages with salt-water solution. It’s a pint of water mixed with a teaspoon of salt, bicarbonate of soda and sugar. Wait till the water has cooled to room temperature and then sniff in the solution through each nostril. Repeat the last step three times. You can do this at least twice a day. And for god’s sake, don’t smoke! This makes asthma worse but if you want to try and quit smoking, your GP surgery will be able to help.