Exercise can help improve: your muscles, heart, and circulation.
This can lower the stress of exercise on your breathing. When you exercise regularly, you will have less shortness of breath, increased exercise capacity, and a better quality of life. Exercise also can help you stay active and delay the effects of COPD.
Other benefits of exercise:
Exercise can reduce your risk of other diseases. It also can help you:
· manage your weight,
· sleep better,
· reduce anxiety,
· reduce stress,
· feel more energized.
What type of Exercise is recommended?
Based on the American College of Sports Medicine (ACSM) recommends at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both for adults.
What is Chronic Obstructive Pulmonary Disease (COPD)?
COPD causes decreased airflow when you breathe. It comes in two forms. Chronic bronchitis is the narrowing of small airways. It results in airflow resistance and a chronic cough. Emphysema is the breakdown of lung tissue that trades oxygen and carbon dioxide between the lungs and the blood. COPD is the most common lung disease.
One of the main problems people with COPD experience during exercise is shortness of breath. They react by avoiding exercise, which reduces their fitness level. As a result, breathing becomes harder, and shortness of breath occurs at even lower levels of activity. Becoming more active can reverse this cycle.
What type of Exercise is recommended?
Based on the American College of Sports Medicine (ACSM) recommends at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both for adults.
Aerobic prescription – Using the FITT principle:
Frequency: Be active on most days of the week but at least three to four days. Work up to five days a week.
Intensity: Exercise at moderate level. On a scale of 1-10 rating of perceived exertion (RPE), this would equate to 4-6/10.
Time: Exercise 30-60 minutes per day. You can do it all at once or break it up into a few sessions of at least 10 minutes each.
Type: Do rhythmic exercises using the large muscle groups. Try brisk walking, cycling, and swimming. Choose activities you enjoy and will do regularly. To keep your program more enjoyable, add variety depending on the day or the season.
Caution Aerobic Exercise!
· When performing aerobic exercise, avoid extreme weather. For e.g., Cold air can narrow airways in addition to your COPD.
· Drink plenty of fluids before, during, and after exercise.
· Use the Ratings of Perceived Exertion (RPE) scale rather than heart rate to measure intensity.
· Adjust your workouts based on your symptoms.
Resistance prescription – Using the FITT principle:
Frequency: 2 time a week of resistance training.
Intensity: Exercise at a moderate level. If you can lift a weight 10 to 15 times, you’ve achieved moderate intensity. You get to high intensity when you can lift a weight only eight to ten times.
Time: Depend on the number of exercises you do
Type: Exercise all major muscle groups using either free weights or a machine. If you don’t have access to a gym, you can do the same exercises at home using lighter weights, resistance bands, or use your body weight like push-ups or sit-ups.
Caution Resistance Training!
With resistance training avoid holding your breath when lifting as it can cause large changes in blood pressure.
Consult with your local Exercise Physiologists to have a tailored individualised program to suit your needs and goals.
CONTACT US
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
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Post Created By Brooke - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.
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