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Saturday August 08, 2020


Sports with asthma: which sports are suitable?





Asthma and sport, do they go together? Yes, because, according to studies, exercise strengthens the bronchi and significantly reduces asthma symptoms. But not all sports are ideal for this.

According to a study, endurance sports can significantly reduce symptoms and symptoms in asthma.

 What is asthma?

 

 

Asthma is a chronic respiratory disease that is currently not curable. It narrows the airways and often affects children.

Asthma can cause bouts of coughing or shortness of breath. Sufferers often complain of tightness in the chest or wheezing.

A distinction is made between allergic and non-allergic types of asthma. Allergic asthma includes hay fever or neurodermatitis, the immune system reacts to external stimuli.

Pollen, animal hair, or house dust mites are examples of allergy triggers.

The non-allergic asthma types often only appear from the age of 30, while allergic asthma begins in childhood.

Asthma and exercise: help 30 minutes a day

 

 

A study by the Canadian Concordia University shows that asthma patients who exercise daily have two and a half times as good control over their asthma symptoms as those without daily exercise.

Cycle, walk or do yoga for 30 minutes a day to relieve the symptoms.

For the research, a group of moderately and severely suffering from asthma patients between the ages of 20 and 50 years was given intensive endurance training twice a week for 30 minutes each time, while the other group did not exercise.

After three months, researchers compared the values ​​of the training patients with those without training instructions. The result:

All asthma patients with training were symptom-free around 24 days a month - the sport-free control group only on 16 days.

The training not only improved the asthma-specific quality of life, but it also significantly improved the patient's state of mind. 

 

Suitable sports for asthmatics

 

 

If you suffer from asthma, you should definitely talk to your doctor and discuss the situation together. But basically the following applies: You can practice all sports that you like.

Sports that particularly strengthen the lungs and respiratory muscles are particularly suitable for asthmatics. And this primarily includes classic endurance sports such as:

  • Running

  • Swiming

  • Biking

  • Rowing

  • Dance

  • Nordic walking

  • Hike

  • Gymnastics

In group sports such as soccer, handball or volleyball, care must be taken that asthmatics can stop at any time. You can also practice sports such as climbing or sailing, but be careful - you should be able to take breaks.

Classic strength training can also help alleviate the symptoms. The breathing depth can be increased with targeted exercises that improve posture and strengthen the respiratory muscles.

The recommendations are based on improving the thrift of breathing. A well-trained person has to breathe less frequently to supply the body with enough oxygen.

This relieves the breathing muscles, but it also relaxes mentally. Because the feeling of having more air reserves means that the fear of the threatening shortness of breath disappears, to which untrained asthmatics are particularly susceptible. 

 How do you start training?

 

 

Ideally, you choose a sport in which you can train at your own pace. Especially for beginners, it is advisable to start slowly. Regular training gives you the first results after a short time.

For example, it is better to walk or jog a mile quickly every morning rather than try to jog 20 kilometers every two weeks.

Asthmatics should also try to avoid abrupt changes between exercise and breaks during training. This can cause discomfort, which is why it is recommended to warm up before exercising and slowly increase the pace.

For asthmatics, a cool-down is also necessary to cool the body properly.

 

What should you watch out for during training?

 

 

If you have the opportunity to take your pulse into account during training, you should take care not to exceed the anaerobic threshold. The anaerobic threshold is individual and trainable.

If you can't measure your pulse, you should make sure to slow down as soon as you get out of breath - listen to your body and don't overdo it!

 



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