Avoidance of physical activity due to asthma - any tips/info on how to get started again?

[Jeb2012]

Hi all,

So I have had asthma for about a year now, and struggled with shortness of breath and chest tightness, with me receiving an official asthma diagnosis a few weeks ago.

It's still being brought under control; I'm on blue and brown inhalers and montelukast, but my body seems to have tired of the constant SOB from physical exertion and so I've resorted to becoming very sedentary this past week or so.

I used to walk for miles, but haven't for the last year due to SOB. Recently I was going to small PT group, doing mainly weights, but I also had COVID a few weeks ago and lost my energy, then diagnosed with asthma and feel I've lost all the progress I had made physically.

My mind now has learnt (after months on uncontrolled symptoms) that exercise equals shortness of breath, so it's like 'well let's just not do that then' and now it's a battle in my mind to get going again.

Has anyone else experienced this and do you have any tips on what has worked for you?

Just have this wall that I can't breakthrough when it comes to exercise and as much a mental challenge as a physical one now too!

A pulmonary rehab programme would be great but think alot run in the day, when I work!

Thanks all

Jenny

[Jolu29]

Hi you can take your ventolin before activity this will well. Just start slowly covid can take while to get over .

[Fraggle1234]

Morning,

I posted on here a while ago as my daughter was struggling to continue with her sport and had to keep stopping as her chest became very tight and she was short of breath. It was suggested to take her Ventolin before her training session. This really did work for her and she was able to continue training. We found after training, she was able to control her breathing with breathing exercises (shown on Asthma UK website) instead of taking another puff on her Ventolin.

Hope this helps.

[Jeb2012 in reply to Fraggle1234]

This is helpful to know. Thankyou so much

[Patk1 in reply to Jeb2012]

Read up on controlled breathing technique- pursed lips breathing on aluk website. It does help.maybe start with stretches and a short walk.consider going back to Yr class.

[Homely2 Administrator]

I went to a respiratory physio, had to go private, as NHS wait was very long. Found a private physio who also worked in the NHS, so could talk to my NHS consultant.

The physio helped me understand my breathing much better and taught me various breathing techniques.

This made me much more confident when I had breathing difficulties when out and about.

My local council runs Heart Smart walks, some are a mile on the flat. Could you try something like that? Having company when walking, will help on the mental side.

[Jeb2012 in reply to Homely2]

This is really helpful to know. Thankyou for this. I was thinking physio. And yes agree re the walks and walking with others. Thankyou

[ilovesun in reply to Homely2]

Walking a mile + on a flat surface sounds fantastic to me! I could really could get some serious steps in

[Mandevilla]

I sympathise - when you've had a bad run of breathlessness, it can be really hard to do something that you think might trigger it again!

First of all, don't forget it can take a while to recover energy after Covid AND after an asthma flareup, so don't be too hard on yourself. It might help to shift the focus more to 'keeping active' than thinking about 'exercise'. When I'm struggling, I find even little things can help get me moving more. Even just walking around the house a bit more can help - if you're reading, try doing a circuit of the house after every chapter, or if you're watching a programme, try doing the same thing during the ads! Park at the farthest end of the carpark so you have that little bit extra to walk to work/shops etc.

For walking, I find that it can help if I don't expect too much at the start - so instead of planning a huge loop, I set a goal of walking to the post box at the head of the road and back again. Once I'm there, I often find I keep going, but if I'd started out by planning a longer walk, I'd never have gone!

If you're affected by weather, it might also be worth looking at getting some home exercise equipment. I really struggle when it's misty/rainy/foggy (which is pretty much 100% of the time in Wales in winter!). We found a cross trainer/exercise bike second hand on gumtree and have a dehumidifier stuck right next to it - on days when I struggle to walk outside, I use that.

Try giving yourself an incentive - when you have a day off, see if you can find a local-ish garden or park or other scenic place that you'd like to explore. Much easier to exercise when you're exploring somewhere new than just walking round the block because you 'should'! Or arrange to meet up with a friend for a walk followed by coffee/lunch.

Finally, if you've only had your diagnosis a few weeks, you are probably still getting symptoms under control - don't be scared to use the Ventolin when you need it, and give your body time to adjust and heal now that you are finally getting proper treatment.

[Jeb2012 in reply to Mandevilla]

Thankyou so much for this!Sounds lovely being in Wales (our favourite place to holiday, especially Porthmadog, Llangollen & Rhyl)

And yes I have a seated exercise bike at home, so thought I could do abit on this.

And went for a short walk around the park with my husband today. With plenty of stops to take photos! Helped me pace myself and all on flat.

Thanks for the advice

[Mandevilla in reply to Jeb2012]

You'll get there - I think the key is to accept that every day is different. Some days, I've done well to do a long walk, other days it's an achievement just to do the basic stuff I absolutely have to. I'm learning not to beat myself up on the days I can't do much, but just to celebrate what I have done and look forward to tomorrow maybe being better!

[DannyQ]

Good morning jenny, if your struggling with your energy levels, I don't know if you've ever tried taking Berocca, its an energy tablet that place in a glass of water which contains 11 vitamins and minerals that gives you energy and mental performance which I always use if I've had any form of cold or bug which gives the energy for the day or energy to go to the gym.I hope this helps

[RKC123]

Hi JennySorry to hear your struggling with exertion. I too was like this about a year ago.

What type of Asthma have you been diagnosed with?

[Gareth57]

Hi, as others have suggested try ventolin 20 minutes before setting off on a walk, I tried this and it worked for me and later at my annual review the nurse approved of what I was doing. For me getting started and exercising regularly improves my lung health (until something upsets them again 😩)

[peege]

There is a little set of pedals you can buy, they aren't too expensive. You just place them in front of your armchair or wheelchair & get pedalling at your own pace. They help to set you up with a bit of exercise without having to heave your whole body around - at least just for starters

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take your blue reliever before commencing excercise and then start slowly … I find Nordic walking poles useful as they are support and also open up your chest … slowly and steadily . You will get there. I XC ski abc if took me 18 months to recover my peak flow