Physical activity and
HOW DOES PHYSICAL ACTIVITY HELP IF YOU HAVE COPD? Why should someone who is so short of breath get fitter by exercising which in itself causes breathlessness? There is a lot of research proving the beneficial effects of exercise. Physical activity: n along with good nutrtion helps you to maintain a healthy weight and use up stored fat
n helps increase strength n helps you to do more without getting breathless and it can increase your resistance to breathlessness
n helps you feel less tired and helps you to sleep better n helps reduce high blood cholesterol levels, high blood pressure and the risk of having a heart attack or stroke or suffering from diabetes
n reduces the risk of bowel cancer, osteoporosis and falling n improves your quality of life because you have better mobility and you can do your daily activities more easily n helps reduce stress.
STAYING SAFE Before starting to exercise it is important to see your GP. You may have other medical conditions that need to be considered such as high blood pressure. Ideally your introduction to an exercise programme should take
place in a supervised environment, preferably a pulmonary rehabilitation programme. This will give you confidence and help you to understand how
WHAT TYPE OF ACTIVITY IS BEST?
While stamina-based activity is particularly important if you have COPD, strength and flexibility-based activity is also useful to get the best health gains.
Stamina-type activities: Walking, swimming, cycling, dancing, tennis and housework, you could use a static bike or treadmill if you require oxygen while you exercise Strength-type activities: Walking uphill, carrying shopping, climbing stairs, gardening (digging or mowing) and housework Flexibility-type activities: Dancing, yoga, Pilates, T’ai Chi and gardening
Tips on increasing your activity level n Walking is an ideal activity as it’s free and easy to do anywhere. Perhaps take a dog for a walk, or go with a friend to make it more interesting or you could use a pedometer to count your steps.
n Look for opportunities to be active during your whole day. For example park at the far end of the car park, or walk one stop further to catch the bus.
n Try using the stairs instead of the escalator. If you do use the escalator, start by walking part of the way and gradually progress to walking up the whole way.
n Choose activities that you enjoy doing. Involve your friends and family to make your activities fun, sociable and enjoyable.
COPD NUTRITION
hard you should be exercising and at what level. Pulmonary rehabilitation is becoming more widely available and
along with exercise training includes education on the disease, use of medication, nutrition, breathing strategies, sputum clearance and lifestyle management. If you use oxygen select an exercise that does not involve
moving around eg. treadmill walking or stationary cycling. If you get any of the following problems stop and ask for
medical advice from your GP or by contacting NHS Direct on 0845 4647: n discomfort in your chest or upper body brought on by physical activity
n uncomfortable or severe breathlessness during your activity n dizziness or nausea on exertion n fainting during or just after exercise n palpitations (a very fast or irregular heart beat) during activity n Your GP or respiratory clinician may be able to advise you on local schemes for people with COPD.
n If you have another medical condition like arthritis, high blood pressure or diabetes, then a good source of information is the appropriate medical charity for your condition. Most of these charities offer specific exercise and lifestyle advice. Examples include the British Heart Foundation, Diabetes UK, Arthritis Research Campaign or Cancer Research UK.
n Local YMCA clubs or public gyms offer a range of exercise opportunities, some of which may focus on specific age groups or medical conditions.
HOW MUCH AND HOW OFTEN?
Frequency The aim for the general population is to build up to 30 minutes of moderate intensity activity on 5 or more days of the week but if you have COPD this may be unrealistic. Setting a very low level that is probably too easy is much more helpful than trying too hard at first. Allow time to get used to the new exercise, then plan a small step up: a 10% increase is usually enough.
Intensity Moderate intensity means breathing harder and getting warmer than normal. It does not need to be hard. You should be able to talk and be active at the same time and still feel comfortable.
Advice Whatever your chosen activity, it should be performed at a gentle intensity which gradually increases. This gets the blood flowing to your muscles and allows your heart rate to increase gradually. When you are nearing the end of your session, decrease the level of activity to allow your heart rate to slow down gradually.
Remember Set yourself realistic goals and don’t worry if you miss one day. Just make sure that the next day you pick up where you left off.
www.exerciseregister.org
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.
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