With proper treatment you can continue your training as normal.

Jordan Siemens

Here are some simple but effective adjustments you can make to your Exercise routine.

Start with a warm-up and end with a cool-down.

“This can help your body get used to changes in airflow during exercise,” says Dr. Casciari. Try to make your workouts easier by warming up 10 to 15 minutes before doing activities that vary in intensity. Your doctors can help you determine the best heating and cooling for you, depending on the severity of your asthma and your physical condition.

Protect yourself from cold and dry air

“Even covering your mouth with something warm, like a scarf, when you’re outside can make a big difference,” says Dr. Pennington. If cold temperatures trigger your exercise-induced asthmaand the use of an inhaler doesn’t help, talk to your doctor about other strategies. He may have other tricks and if not, suggest switching to indoor activities during the winter.

breathe through your nose

Many people become mouth breathers when their heart starts pumping, but nasal breathing will warm and humidify the air more than mouth breathing.

Avoid allergy-related asthma triggers

This includes exercising outdoors when pollen is at its peak, resting if you’re sick, as these infections tax your airways, and avoiding chlorinated pools. If you have seasonal allergies to pollen or mold, see an allergist, who can recommend a treatment plan (such as antihistamines or allergy shots) that will help you exercise outdoors if you wish.

Try playing sports that require short bursts of energy

The sports that require continuous physical exertion, such as long-distance running, endurance sports, or swimming, cause labored breathing without rest. By contrast, practices that require shorter bursts of energy, such as baseball or soccer, do not put as much stress on the lungs. That said: With proper asthma treatment, it is absolutely possible to run long distances or play more demanding sports. The important thing is to know your triggers and listen to your body: “I’ve had Olympic athletes and marathon runners who are asthmatic,” says Dr. Chupp.

Practice deep breathing

The breathing exercises they can improve your quality of life and reduce drug dependency. Any exercise that emphasizes deep breathing—such as yoga—can be a good practice to start with. According to Dr. Chupp, breathing exercises They can also help open your airways and improve airflow, which may reduce asthma symptoms.

Basically, there are many options that can help you if you struggle with exercise-induced bronchoconstriction. Don’t assume that do exercise not for you: talk to your doctor about a treatment plan that can help you get through exercise sessions instead of giving up: “There is always something more we can do to control asthma and making sure everyone can get the level of exercise they want,” says Dr. Sindher.

Article originally published in Self.

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