The Benefits of Exercise
If exercise and sport are so rigorous as to cause asthma this defeats the whole purpose of exercising. However, the fitter an asthmatic can remain the better able he will be to deal with his asthma. So it is important to exercise regularly and to only exercise within your capabilities. If you never do any exercise and suddenly have to run for a bus then you could have a serious problem. The sensible way to exercise is gently at first and gradually increasing. People who have asthma often find that taking exercise leads to wheezing and coughing, otherwise labelled Exercise Induced asthma (EIA). See conditions
Others only experience asthma during and/or after exercise and are virtually unaware of the condition otherwise. One of the most obvious signs of EIA is that you get symptoms within a few minutes of stopping exercise. These symptoms usually worsen and the problem can last for up to half an hour. Because you hyperventilate through your mouth when exercising, the air reaching the bronchial tubes is not warmed and humidified like the air that enters through the nose. Taking in a larger amount of cooler, drier air through the mouth while exercising triggers asthma symptoms.
Helping Reduce EIA
First, you should not exercise if asthma symptoms are already present.
If your asthma is triggered by inhaled allergens such as pollens you may find exercise more difficult in certain places and at certain times of the year. If this is the case it may be wise to try another sport or a change of venue.
In cold temperatures, wear a mask or a scarf to warm and moisten the air reaching your airways.
Warming up before and warming down after exercising can help ward off the symptoms of asthma.
It is often suggested that asthmatics should take two puffs of reliever medication 5 to 15 minutes before exercising to protect against asthma. However, if you use relievers in this way, this protective effect against EIA may diminish after regular use. Further studies into the use of Salmeterol (a long acting bronchodilator), showed significant protection against EIA at 6 and 12 hours after the first dose, however it was not effective after 4 weeks of continuous dosing.
Length and level of activity
Some forms of exercise seem to be better suited than others to asthma. The more vigorous activity, the greater the chance of EIA. A long run will be more difficult than a series of short sprints.
Walking is easy to do, costs little and can be done almost anywhere. If cold air is usually a problem wrap your face in a scarf and don't forget to take your inhaler with you!
EIA can also be greatly reduced if you pace yourself so that you can nose-breathe while exercising. Sports or forms of exercise which require more effort need to be approached cautiously until you reach the level of physical fitness required. Sports such as running, cycling, aerobics, soccer and cross-country skiing are more likely to trigger asthma.
- Swimming
- Walking
- Volleyball
- Baseball
- Weight Lifting
- Sprints
- Golf
- Tennis and ....
- Football ..............are less likely to trigger asthma.
At high levels you must be registered as an asthmatic and specify your medications. If you are drug tested and show a positive test to salbutamol (Ventolin) you can be disqualified unless you are already registered. As you don't want this to happen - advise your sporting association even if you only take one puff of reliever every six months. The fact that there are many sports people playing at very high international levels should remind you that asthma does not have to stop you from participating. Con Barrell, the international rugby player is a case in point.
See his testimonial
How it works
When exercising, a large amount of oxygen is carried by haemoglobin in the bloodstream. Carbon dioxide is the main controller of the diameter of the arteries and veins carrying blood around the body. Low levels of carbon dioxide cause the smooth muscle wrapped around these blood vessels to tighten, restrict blood flow and consequently, reduce the flow of oxygen to the muscles.
The level of carbon dioxide in the blood controls the pH (acid/alkali) balance. Carbon dioxide converts to carbonic acid to prevent respiratory alkalosis. If there is insufficient carbonic acid the cells produce lactic acid, making your muscles tired and sore, preventing you from training hard and giving top performance. Haemoglobin carries oxygen to the muscles and tissues. When there are adequate levels of carbon dioxide, haemoglobin releases the oxygen more readily, thus increasing the amount of oxygen utiliseable by the muscles while you exercise.
Breathing too much increases the amount of mucus being produced in the airways, reducing the inside space. The smooth muscle wrapped around these tubes tightens and when these two things combine airflow is restricted. By using the Buteyko exercises and strategies, normal levels of carbon dioxide (see Carbon Dioxide Syndrome book by Jennifer and Russell Stark) are maintained for longer periods while exercising. This results in less lactic acid and less mucus being produced, so dilation of airways and blood vessels is maintained for longer. You will find that you do not tire as quickly, you have less breathing problems and the heart is not put under so much strain.
Whatever your sport a ButeykoBreathe UK course can help you overcome your Exercise Induced Asthma. Performance is enhanced and recovery periods are shortened, allowing training sessions to be increased both in difficulty and in length.
Buteyko classes Stratford-upon-Avon
Buteyko classes Bristol
Buteyko classes SW London
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