6 tips for exercising when you have asthma

6 tips for exercising when you have asthma

Physical activity is possible, and even strongly recommended when one is asthmatic. However, it is necessary to take certain precautions to avoid risking a crisis. Here are our tips for practicing a sporting activity safely.

Far from being banned when one is asthmatic, the sport is on the contrary beneficial! Inserm's "Physical activity, prevention and treatment of chronic diseases" report, released last February, confirms that physical activity increases the number of days without symptoms and improves the quality of life of people with asthma. "In asthma, as in all chronic diseases, physical activity has an anti-inflammatory action," says Dr. Michel Brignot, a pulmonologist and sports physician. The problem is that one can have some apprehensions to put in because the effort can also cause an asthma attack. Here's how to make everything go smoothly.

We take stock at his pulmonologist
To play sports safely, you need to assess the severity of your asthma and possibly have a background treatment to reduce bronchial obstruction. If asthma is controlled, there is little or no asthma attack and no nocturnal respiratory discomfort, and we know how to manage its emergency treatment in case of crisis (Salbutamol / Ventolin), the pulmonologist will give his green light.

We equip ourselves with a heart rate monitor
"The cardio-frequency meter is essential when one is asthmatic to adapt the intensity of his effort," says Dr. Brignot. Ideally, you should not exceed 70-75% of your maximum heart rate (HR), which is the optimal area for safe breathing benefits. This corresponds to about "220 - age" for a man and "226 - age" for a woman. That is 186 for a 40-year-old woman who will not have to exceed 130/140 beats per minute. Those with belts worn under the breasts, reputed to be more reliable, are preferred, but heart rate monitors with wrist, watch or wristband are more practical.

We warm up well
"The longer and more intense the effort, the more you ventilate to bring oxygen to the body. It is important to prepare your bronchial tubes for this hyperventilation, which increases the risk of a seizure, "warns Dr. Brignot. Warm up for at least 10 to 15 minutes walking faster and faster, then jogging with arm movements up to 70% of maximum heart rate.
We choose a sport recommended in case of asthma
When you are asthmatic, choosing the most suitable sport to avoid seizures is essential. Some categories of sports are recommended:

endurance sports, which strengthen respiratory muscles and lung capacity. As a result, we breathe better and we lose our breath less on the effort to practice 2 to 3 times a week, 30 to 40 minutes.
the gentle gyms, which also help to better control his breathing. But you do not play sports if you have a respiratory infection, if you're coughing or if you have more than 38 ° C fever.
Other sports must be well supervised to be practiced:

team sports can only be practiced with regular training to keep pace with the group.
Mountain sports such as trekking, trekking, snowshoeing, skiing or cross-country skiing favor the crises because of the dry and cold air of the heights. Beyond 2000 m, it is necessary to take its treatment in prevention, to cover the nose and the mouth, and to climb very slowly respecting bearings: not more than 500 m per day.
Attention also to the presence of allergens:

horse riding and combat sports (judo, karate ...) often lead to allergens that are difficult for asthmatics to bear (mites on tatami mats, horse hair, hay ...).
We do not stop at once
The physical tensions on the walls of the bronchi exert up to 30 minutes after the end of the effort. To avoid any risk of crisis, the return to calm must be gradual: one continues to walk, pedal ... for at least 10 minutes, until down to a respiratory rate of rest, between 12 and 16 breaths per minute. If we play sports outside, we cover ourselves and get warm after having recovered.

You keep your medicines with you
Always have your emergency bronchodilator in your pocket or at the edge of the field. In case of sudden coughing, wheezing ... take 1 to 2 doses, repeat if necessary after 2 minutes. Moreover, if you have already had an asthma attack due to the effort or if the conditions are extreme (altitude, temperature below 0 ° C ...), take 1 dose 30 minutes before the session.


Did you know ?

When one is asthmatic, the ideal is to breathe through the nose because it filters and warms the air that reaches the lungs. This is not always possible when the sporting effort is intense and forces to breathe by the mouth but it is necessary to think of it as soon as the rhythm decreases and during the recovery times.