Lifestyle Habits to Stay Healthy When You Have Asthma
If you’re living with asthma, you might wonder if it’s still safe to stay active. The answer is yes—exercise can actually help your lungs. Many older adults with asthma enjoy walking, stretching, or even dancing. You don’t have to stop doing the things you love. With the right plan and a little extra care, you can stay healthy and live fully. Your doctor may need to adjust your medications to improve your ability to exercise.
Why Moving Your Body Matters
Exercise is good for everyone, including people with asthma. It keeps your lungs strong, helps your heart, and can improve your mood. Regular movement may also help you sleep better and feel more energized during the day.
Staying active doesn’t mean you have to run a race or join a gym. Even a short walk, gentle yoga, or light gardening can make a big difference. The key is to find a routine that works for you—and to listen to your body.
Safe Ways to Stay Active with Asthma
Here are a few tips to help you move safely and confidently:
1. Always Warm Up and Cool Down
Before you start moving, take a few minutes to stretch or walk slowly. Warming up helps your lungs get ready for activity. At the end, cool down by easing back into a slow pace and stretching again. This can help prevent sudden breathing problems.
2. Keep Your Inhaler Nearby
If your doctor gave you a rescue inhaler, make sure to carry it anytime you exercise. If you start to feel short of breath or tight in your chest, stop and use it as directed. Don’t wait until you feel very uncomfortable.
3. Choose the Right Activities
Some exercises are easier on the lungs than others. Good options for people with asthma include:
Walking
Tai chi or gentle yoga
Water aerobics or swimming (as long as chlorine doesn't bother your lungs)
Riding a stationary bike indoors
Avoid outdoor activities on very cold, hot, or smoggy days. These conditions can make it harder to breathe.
4. Pace Yourself
It’s okay to take breaks. You don’t need to push yourself to the limit. Start slow and increase your activity a little at a time. If you ever feel dizzy, lightheaded, or very short of breath, stop and rest.
Breathing Exercises That Help
Breathing techniques can help your lungs work more efficiently and make you feel more in control. Here are two easy ones to try:
Pursed-Lip Breathing
This type helps you slow your breathing and feel calmer:
Breathe in through your nose for two seconds.
Pucker your lips like you’re going to whistle.
Breathe out slowly through your lips for four seconds.
Belly Breathing
Also called diaphragmatic breathing, this type strengthens your diaphragm, which is the main muscle used for breathing:
Sit or lie down comfortably.
Place one hand on your chest and the other on your belly.
Breathe in through your nose. Your belly should rise, not your chest.
Breathe out slowly through pursed lips.
Practice these for a few minutes each day, especially before bed or during moments of stress.
Know When to Rest
Even with good habits, asthma can act up from time to time. It’s important to recognize when your body needs rest. Here are some signs that it might be time to take a break:
You’re coughing more than usual.
You feel tightness in your chest.
You’re wheezing or having trouble catching your breath.
You’ve had to use your rescue inhaler more often than usual.
If your symptoms get worse or don’t improve with medicine, talk to your doctor right away. Never ignore your body’s warning signs.
Keep a Routine That Works for You
Staying active is easier when it’s part of your daily routine. Try to:
Set aside a regular time each day for light movement.
Write down your symptoms in a notebook or health app.
Track how you feel after different activities.
Celebrate small wins—like walking an extra block or feeling less short of breath!
Keeping a routine can also help you notice if your asthma is getting better or worse. That way, you and your doctor can adjust your treatment if needed.
A Full Life with Asthma Is Possible
Asthma may be a part of your life, but it doesn’t have to take control of it. By moving your body, using your medicine as prescribed, and knowing your limits, you can stay strong and feel more confident. The more you understand your asthma, the more power you have to live the life you want.
Sources:
American Lung Association: Being Active with Asthma
National Heart, Lung, and Blood Institute: Living with Asthma