The Best Exercises For Asthma

If you're one of the approximately 20 million adults that has asthma in the United States (per the Asthma and Allergy Foundation of America), you'll know how important it is to manage your condition. Asthma symptoms can occur as a response to a range of triggers, from dust to pollen to specific foods. 

Exercise is also something that people with asthma have to consider pretty carefully. Asthma symptoms caused through physical exertion, also known as exercise-induced asthma or exercise-induced bronchoconstriction, manifest as your airways narrow in your lungs as a result of working out, with symptoms like coughing, wheezing, and difficulty breathing being common (per the Mayo Clinic).

But here's the catch-22: Folks with asthma are likely well aware of the importance of physical exercise for physical and mental health, and yet doing so can trigger an asthma attack. So what do they do? Well, luckily, there is a range of exercises out there that you can still safely partake in, as they are less likely to result in an asthma response — and we've got them all here.

There are so many benefits to swimming — improvements to mental health and sleep quality, muscle tone, general cardiovascular fitness, and more (per Women's Health Magazine) — that it's hard to keep track of them all. And folks who have asthma should feel secure that they can reap these rewards as much as anyone, with swimming being one of the best exercises out there to partake in. 

Research published in Sports Medicine claims that there are "definite benefits" to swimming as an exercise for people with asthma, with exercise-induced bronchoconstriction being less prevalent than in other sports, as well as fewer incidences of death associated with asthma for swimmers and better aerobic fitness overall.

Part of the reason why swimming's so good for people with asthma is down to the standard environments of swimming pools, which have warm, humid air that stimulates the lungs less (via Just Swim). Bear in mind, though, that the chlorine used in swimming pool water may act as an irritant for some people, making swimming in some environments more difficult. For this reason, it's worth taking things slowly to start, and exiting the pool if you notice a strong chemical smell. Keep your asthma inhaler close to hand and ensure that you're getting into the pool after having warmed up, cooling down properly afterward, to lessen the chance of an asthma attack.

We're big fans of golf, folks. Honestly, a sport that allows you to spend hours outdoors, bolsters heart health, and reduces stress (per Better Health)? We're signing up for our nearest golf club immediately. And if you have asthma, you'll be pleased to hear that golf is still firmly on the agenda. Golf is typically pretty gentle on your lungs, with the sport involving a good amount of walking interspersed with spikes of energy when you swing, as Active Healthcare, Inc. says. As a result, it's far less likely to trigger an attack than other, more heavy-duty forms of exercise.

However, given that golfing requires you to spend a lot of time outside, there's one thing that people with asthma would do well to consider: The pollen count. An increase of pollen in the atmosphere can trigger hay fever symptoms, and these, in turn, can worsen asthma symptoms or contribute to asthma attacks, says Asthma and Lung UK. If you're an avid golfer, it's important to prepare for the possibility of hay fever flare-ups in advance. Ensure that you're stocked up on antihistamines and are taking them regularly during high pollen seasons, as the majority of people with hay fever are affected between May and July by grass pollen.

Skiing gives us a connection to nature that few other sports can generate, but is it off-limits to people with asthma? In the case of free downhill skiing, you'll be pleased to hear that it is very much still a possibility for a lot of people. Free downhill skiing is particularly well-suited to asthmatics thanks to the nature of the exercise being a series of short bursts instead of longer, steady-state activity, says Johns Hopkins Medicine. This puts less continuous pressure on the pulmonary system, and is therefore less risky for asthma attacks.

But what about the cold air when you're skiing? Surely that's a trigger for asthma attacks, right? Not necessarily. While cold air can be a factor in increased asthma symptoms, it's generally the dryness of the air that causes a response, not the temperature itself, as the Allergy & Asthma Network discusses. It's also important to remember that while free downhill skiing might be less impactful thanks to its decreased pressure on the lungs, other types of skiing aren't as easygoing. "With cross-country skiing, there's a higher ventilation rate of breathing and there's a lot of heat and water loss from the airways," says Allergy, Asthma and Immunology Clinic of Colorado allergist and University of Colorado clinical professor William S. Silvers. Be wary if you're practicing cross-country skiing, and always consult with your doctor before any type of skiing activity if you have asthma.

Biking is one of those exercises that is as fun as it is beneficial. And luckily for people with asthma, it's also a particularly good workout to avoid or limit symptoms. Biking provides a useful workout without putting too much stress on the lungs at lower intensities, and may even help to improve lung health, the Bernstein Allergy Group Inc. states. And bear in mind that you don't necessarily have to be outside to do it — an exercise bike will provide the same benefits.

Importantly, though, don't overdo it when you're cycling: Gentle rides will provide a better balance of benefits while avoiding any serious impact on your lungs. And the great thing about cycling if you have asthma is that you'll get a host of additional positives. Cycling is absurdly good for your leg and lower body strength, with your muscle tone and strength able to increase without your joints becoming too impacted, says Healthline. Biking also gives your mental health a boost, especially if you're taking an ultra-gorgeous, scenic route. Lastly, it can promote better heart health, increase balance and coordination, and may even lower your cholesterol levels.

If you haven't played volleyball since you were a kid (or that summer, years ago, with your friends on the beach — you know the one we're talking about? Where the weather was just perfect, and you fell in love with that pers- Okay, we're getting sidetracked here), perhaps it's time to pick it back up.

Volleyball is a great exercise for people with asthma, especially for children who have the condition, according to pulmonologist Mayan Shukla (via the Asthma & Sleep Institute). This is thanks to the nature of volleyball being an exercise made of up shorter bursts of movement and exertion, which is less triggering for your lungs, as the Asthma and Allergy Foundation of America notes. It is useful to note that volleyball is still slightly more vigorous than other types of exercise, thanks to the level of running that can sometimes be involved — but when playing on a team with a group of other people, you should still be okay to get through a match. Just make sure you're keeping an eye on your exertion and pull back or stop if you're worried you're pushing yourself too much.

Baseball is one of those exercises that a lot of people love to take part in once or twice a year, and then forget about. But we're here to tell you, folks, that baseball is firmly on our year-round list, especially if you have asthma. 

Baseball is a sport that's made up of short, intense bursts of activity, making it ideal for asthmatics, according to Kids Health. This means that you're generally breathing less deeply and quickly than you are if you're doing an activity that requires continuous activity, and as a result, there's less opportunity for potential triggers to make it into your lungs (per Johns Hopkins Medicine). It's these triggers — cold and dry weather conditions, potential allergens like pollen or dust, air pollution, or chemicals — that aggravate your airways, resulting in exercise-induced bronchoconstriction (EIB).

An added benefit for baseball (and not just in terms of physical health) is that you get to exercise as part of a team. This is more beneficial for mental health and reducing the risk of anxiety and depression than solo sports, per a study published in the Journal of Sports Science and Medicine.

While it is entirely possible to work out with asthma for many people (provided that you're taking the right precautions), there's still a possibility of symptoms being provoked. And when exercise-induced asthma occurs, you must respond quickly.

The first thing to do if you or someone you're with is having an exercise-induced asthma attack is to cease activity immediately, according to WebMD. Find somewhere to sit and allow the body to come back to its resting state. While this happens, if your doctor has specified a plan of action for whenever you have an asthma attack, follow it instantly — but if that's not the case, use an inhaler while loosening any tight, restrictive clothing, sitting in an upright position (per WebMD). 

If symptoms start to abate and you return to normal, then it may be safe to continue exercising, but it's crucial to take things slower than before and to stop immediately if you're concerned about symptoms returning. If things don't subside, call a doctor or 911. Remember that for most people with asthma, exercise is entirely possible — athletes at the top of their game, like Jackie Joyner-Kersee and Jerome Bettis, live with the condition, per Healthline – but the management of your symptoms, as well as awareness of your limits, is essential.