For asthma sufferers, you might think it is not safe to exercise or force cardio until you breathe heavily. Fortunately, that is not true!
With proper care and treatment, asthma sufferers should be able to do activities like other people. And jogging is one form of cardiovascular exercise that is good for your health, even if you have asthma.
However, for people with asthma, this activity can be a challenge. Asthma, which is a chronic condition of the respiratory tract, can affect a person’s ability to exercise, including jogging. However, with the right steps, asthma sufferers can still enjoy jogging without worrying about asthma attacks. Here are some tips from the Healthline page that can help people with asthma while jogging.
1. Heating and cooling
According to the American Lung Association, warming up and cooling down are essential to reducing the risk of asthma symptoms while jogging. Warming up for 6-10 minutes can help improve blood circulation and prevent injury.
You can do light stretching and brisk walking. After jogging, cool down to return your heart rate and breathing to normal levels. Cooling down can be done by walking slowly and stretching your muscles.
2. Monitor triggers and breathing
Controlling asthma triggers is very important when jogging. Here are some ways to do it:
– Breathe through your nose to help warm the air before it enters your lungs, reducing the risk of an asthma attack.
– Cover your nose and mouth to help warm and humidify the air you breathe when jogging in cold, dry weather conditions.
– Avoid polluted areas, so choose a pollution-free jogging area such as a park or green area.
3. Recognize and treat symptoms
Following an asthma action plan can help you recognize early signs of an asthma attack and treat symptoms quickly. Here are some steps you can take:
– Always carry an emergency inhaler with you when jogging and use it when needed.
– Practice breathing techniques while jogging to help control your breathing and reduce the risk of an asthma attack.
– Shower after jogging to help remove allergens and moisturize the air entering the lungs.
4. Track symptoms and use medication
Keeping track of your asthma symptoms and when they occur can help you manage your condition. Here are some steps you can take:
– Keep a record of what symptoms you have, when they occur, and how often they occur, to help you understand your asthma patterns and triggers.
– Use your doctor’s prescribed medication, or you may be able to use an inhaler before jogging to help prevent asthma symptoms.
5. Start with low intensity
Start with low-intensity jogging until your body adapts. This can help reduce the risk of asthma attacks. Here are some tips for starting with low intensity:
– Short distance jogging, start at a short distance and increase the distance steadily.
– Consult your doctor before starting a jogging routine to make sure your asthma is well-controlled.
– Jog for short intervals rather than at a high pace or long distances.
6. Jog with other people
Jogging with someone else or carrying a cell phone while jogging can be an additional safety measure in case of an emergency. Here are some tips for jogging together:
– Jogging with a friend can provide support and motivation, and help in case of an asthma attack.
– Always carry a cell phone while jogging in case of emergency assistance.
Yes, jogging with asthma does require extra preparation and attention, but with the right steps, this activity can be a healthy and enjoyable part of your lifestyle.
Remember, when it’s time to jog, bring an inhaler and avoid extreme weather. Take frequent breaks and do breathing exercises. It is important to always consult a doctor before starting to jog.