We all know exercise is important, but for individuals with chronic obstructive pulmonary disease (COPD) exercise has a greater significance. Why? The less exercise you do, the less you are able to do. The more you do, the more you are able to do. That idea sounds easy enough, but for those with COPD, exercise can be a challenge. The various stages of COPD can come with limitations. While it’s important to understand those limitations, it’s also important to find ways to work around them for your own benefit.
One of the most effective non-pharmacological treatments for patients with COPD is exercise. Incorporating it as part of any disease management plan is an important lifestyle strategy. Some COPD patients are fortunate to have access to a formal pulmonary rehabilitation program. These programs are sponsored by many hospitals as part of the Medicare Part B pulmonary rehab benefit. In short, these programs map out a lifetime exercise plan and help get you started. However, many individuals with COPD do not have access to pulmonary rehab or do not yet qualify for the program. In either situation, you can do a certain level of exercise on your own.
If you do not exercise on a regular basis already, your level of COPD might dictate your exercise ability. The most common limitation is shortness of breath with physical activity. This often leads to less motivation to exercise, and a vicious cycle begins. The question then becomes “how do I exercise and break the vicious cycle when I can hardly walk across the room?”
The answer is 30 seconds at a time.
These four basic exercises are a good place to begin:
1. Aerobic
Walking — Walking is the simplest and most beneficial aerobic exercise. Your COPD severity will decide your walking pace and distance. Create a simple goal such as walking back and forth to the mailbox each day. The key is to start somewhere. Again, think 30 seconds at a time. That is an obtainable goal that can increase over time.
Dancing — Instructor-led dance classes can build up strength and fitness in people with COPD. Dancing is an activity that people can control the intensity of to fit their abilities. Sitting in a chair making dance movements with your arms and legs to the music of your choice can be a less strenuous alternative for severe COPD patients. Begin 30 seconds at a time with a goal of dancing for the duration of a song.
2. Strength Training
Weights — The role of strength training is to build lean muscle mass. Increased leg strength helps with climbing stairs and the ability to walk in general. Lifting light weights can help you reach a high shelf or lug a gallon of milk. Choices can include hand weights, stretchy bands, water bottles, or even soup cans. Upper body strengthening can help increase the strength of your breathing muscles. Again, for severe COPD patients, set your goal for 30 seconds at a time. As you build strength, increase your time.
3. Flexibility Exercises
Stretching — Basic stretches help to maintain flexibility in muscles. Flexibility exercises promote a wider range of motion, improve muscle elasticity, increase the length of your muscles building power, and preventing injury. If you have trouble with balance while standing, you may hold on to the back of a chair while performing these stretches.
4. Balance Movements
Balance — Studies suggest that people with COPD have a higher prevalence of falls. There are risk factors associated with COPD that cause falls, such as reduced leg muscle strength, decreased daily physical activity, and reduced standing balance ability. As a result, maintaining and improving balance is especially important for patients with a balance loss or those with an increased risk of falls. Simple exercises include stepping up and down on a block and standing on one leg and throwing a ball. Incorporating these exercises into a routine for 30 seconds at a time for each can help prevent falls.
Exercise can lead to physical, emotional, and cognitive benefits for anyone. For COPD patients specifically, the benefits may offer an overall feeling of wellbeing, enjoyment, and a better quality of life. The hardest part is finding the motivation to start.
Always check with your doctor before starting a new exercise plan.