COPD: Exercise to Improve Symptoms

When you suffer from chronic obstructive pulmonary disease (COPD), exercise may be the last thing you feel like doing. How can you possibly exercise if a trip to the mailbox leaves you feeling out of breath and worn out?

With COPD, it's easy to slip into a downward spiral of fatigue. The more tired and out of breath you feel, the less you want to exercise. The less you exercise, the more tired and out of breath you become.

Before you throw in the towel, consider this: even a small amount of exercise can make a big difference in your COPD symptoms and overall quality of life. The key is to exercise regularly and safely. Before starting a COPD exercise program, be sure to consult your physician or other healthcare provider.

Exercising with COPD
According to Health.com, a 2007 article in the American Journal of Respiratory and Critical Care Medicine reported "that people who took part in regular physical activity experienced less intensive declines in lung function than those who did not."

There are four components to a complete exercise program for COPD. Together they can help you improve your lung health and quality of life.

1. Breathing exercises. Build proper breathing techniques and strengthen the muscles you use to breathe with daily breathing exercises. By increasing the airflow to your lungs, you increase the oxygen levels in your blood. Your muscles work better and you feel more energized. For more information on breathing exercises for COPD, see this article.

2. Stretching. Be sure to include stretching before and after your aerobic exercise and strength training. Stretching is relaxing and improves flexibility. It also reduces the risk of injury during aerobic and strength training exercises. For more information on stretching, see this article.

3. Aerobic exercise. Daily aerobic exercise helps your body use oxygen more efficiently. You may not be able to expand your lung capacity with COPD, but you can work around this limitation by increasing your body's ability to use the oxygen your lungs collect. Aerobic exercise increases your energy level and boosts your spirits. It can also help you lose weight. Reducing excess weight in your chest and abdominal area can make it easier for your lungs to work properly. Try low-impact activities such as walking, swimming, water aerobics and stair climbing.

4. Strength training. A stronger body moves better and breathes easier. Strength training delays the debilitating effects of aging and helps you maintain your independence longer. For a list of upper and lower body exercises specifically for COPD, see this article.

Getting started
Once your doctor says it's okay to start exercising, begin as soon as possible. Don't wait until you're feeling energetic to start exercising, as that day may never come. Instead, start with baby steps.

Breathing exercises don't take a lot of effort and can be done anywhere. Work on your breathing until you are feeling comfortable enough to do some gentle stretching exercises. Concentrate on relaxing and breathing deeply while you stretch.

Once you're ready to move beyond breathing and stretching, walking is a good "next step." It's okay if your first walk isn't very far. Be gentle with yourself and give yourself rest breaks whenever you need to. And every day strive to go a little further than the day before.

The extent of your first walk may only be a trip from the couch to the refrigerator and back. It's less important how far you walk and more important that you exercise consistently. At a minimum, you should be exercising at least three times a week. Once you've built up to a 15-30 minute walk at least three times a week, start incorporating strength training into your exercise routine. Your healthcare professional can advise you on when and how to start strength training. Don't forget to cool down with stretches after your aerobic or strength training sessions.

If walking is too difficult, you may want to try exercising in a swimming pool. Use a swim vest or flotation device in the deep end of the pool and gently move your arms and kick your feet, taking rest breaks as needed. Or, you can try walking in the shallow end of the pool. The water provides buoyancy, reducing stress on your back, hips, ankles and knees. Many public pools and gyms offer water aerobics classes as well. Water aerobics can combine stretching, aerobic exercise and strength training all in one class.

Putting it all together
If you are looking for an all-in-one program, try Pilates, Yoga or Tai Chi. Look for a beginner's program that is gentle and emphasizes breathing techniques.

Sources:

Vijai Sharma, Ph.D., Yoga for Chronic Obstructive Pulmonary Disease (COPD), Yoga Chicago

Tammy Worth, Why Belly Fat Is Bad for Your Lungs, and Why Exercise Is Good - COPD, Health.com

Maria G. Essig, MS, ELS, Exercises for chronic obstructive pulmonary disease (COPD), WebMD

Marguerite Ogle, Pilates Breathing - Lateral Breathing In Pilates Exercises, About.com

COPD - Living with COPD - Exercise, The Canadian Lung Association

Paige Waehner, Stretching Exercises - Lower Body Stretching - Exercise, About.com