Always check with your doctor before starting an exercise program.
“Exercise? Me? You can’t be serious! I can’t even walk to the bathroom without gasping for air!”
When I was working in pulmonary rehab, a lot of people felt this way when they were first referred to the program. But even if you are very short of breath, you really can exercise, breathe easier, and feel better. All it takes is your decision to try… and to begin…then take just one step at a time.
If you do not have an exercise routine now, here are steps to options for getting started.
1. If your doctor can refer you to pulmonary rehabilitation, that’s the best way to go. The health care professionals there have experience working with people who are very short of breath, and they will help you, even if you are able to begin by going for only one or two minutes. In addition to exercise, you will also learn how to manage your COPD. If your pulmonary rehab program is in a group setting, it’s likely that others in your class will have some of the same experiences and concerns you have. This can be comforting and encouraging.
2. It might not be possible for you to go to pulmonary rehab. Maybe there isn’t a program near you, it’s not covered by your health insurance plan, or there is another reason it won’t work. In this case, the first step is to talk with your doctor and ask if it is safe for you to do some “low-level” exercise on your own at home. If it is not, ask for a referral to physical therapy for one-on-one help to build strength and endurance.
If you will be exercising on your own at home, ask a neighbor, friend, or family member who lives nearby to be there when you first start. This way if you need something, help is right there.
3. If your doctor says that yes, it is okay for you to do some low-level exercise on your own at home, the COPD Foundation has some great resources.
COPD Foundation respiratory therapist Christina Hunt demonstrates low-level exercise and strength training in two videos: COPD and Exercise | COPD Foundation.
The COPD Pocket Consultant Guide app has five videos on low-level exercise. If you don’t have the app, click on this link: The COPD Pocket Consultant Guide | Patient & Caregiver Track (copdfoundation.org), scroll down to video tutorials, and click on exercise videos for a preview. Then download the app!
You can post your exercise experience at the COPD360social online community. COPD Foundation Online Community and Support Network.
Additional low-level exercises:
- Walk inside your house for a few minutes, at least two times each day.
- Walk around the outside of your house, one lap, once or twice each day as tolerated.
- Lift a 16-ounce water bottle (if it is filled with water, it weighs one pound, if it is filled with sand, it weighs about two pounds). For a demonstration, watch Christina’s video at: COPD and Exercise | COPD Foundation.
- Do pursed-lip and diaphragmatic breathing. Remember to drop and relax your shoulders before starting! Breathing Techniques | COPD Foundation
Remember, even if you are very short of breath, you really can exercise, breathe easier, and feel better. All it takes to start is your decision to try…and to begin… one step at a time.
How about you? Did you start out with, or do you currently do low-level exercise? For those of you who are experienced exercisers, do you have any words of encouragement for beginners? Do you know someone (maybe a classmate in pulmonary rehab) who benefited from low-level exercise?
Let’s talk! We’d love to hear your success stories!
Follow these links for more information:
Breathing Techniques | COPD Foundation
COPD and Exercise | COPD Foundation
The COPD Pocket Consultant Guide | Patient & Caregiver Track (copdfoundation.org)