Exercise and COPD
People living with COPD sometimes find that they become less active to avoid getting breathless. Whilst this may seem to make sense, this lack of activity can have the opposite effect in the long run. It can result in loss of fitness and confidence, which in turn increases breathlessness.
Breathlessness itself isn’t actually dangerous, it’s a normal response to physical tasks. However, having COPD can mean you become breathless faster than if you did not have COPD. It is simply your lungs working harder to get more oxygen into your body.1
You should exercise as much as you are able to. Even chair-bound people can do some arm and upper-body movements. Fitness and mobility can both be improved by trying some simple exercises at home.1
We have developed the videos below to help you with some of these exercises, but remember to ask your doctor, nurse or pharmacist if you are worried at all before attempting any exercise.
Exercise One
Step Ups.
Step ups are a low impact exercise that involve stepping onto a raised platform one foot at a time.2 This exercise improves lower body strength and cardiovascular health.3 Start with a low step height and gradually increase as you feel able to. This exercise can help enhance leg muscles, aiding in daily activities and breathing efficiency.2,3
Exercise Two
Sit to Stand.
Sit to stand involves exactly that: moving from a seated to a standing position. This exercise strengthens your leg muscles and improves balance and mobility. It's beneficial for enhancing functional abilities and making daily tasks easier.2,4 Begin with a sturdy chair and gradually increase repetitions as you feel able.
Exercise Three
Arm Punches.
Arm punches involve alternately extending arms forward and punching with fists. We recommend you initially do this exercise seated, but if you can and you would like a challenge, you can also do this exercise standing up. Start with light punches and gradually increase the height of your punches.2
Exercise Four
Mini Knee Lifts.
Mini knee lifts involve lifting each knee with an outstretched leg, while seated. This exercise strengthens leg muscles which is beneficial for enhancing your ability to do daily tasks.2 Begin with small lifts and gradually increase repetitions. You can also hold your hands out to the sides to engage your core muscles in the lifts.2
Exercise Five
Stretches.
Stretching involves gently lengthening muscles to improve your flexibility.2 It can help you reduce stiffness and bring your heart rate and breathing back to normal after exercising.2 Perform gentle stretches daily; we’ve included some in this video that you might like to try to get you started.
Exercise Six
Seated Bicep Curls.
Seated bicep curls involve sitting with arms extended resting on a table, then bending elbows to bring hands towards shoulders using weights.2 You don’t need to buy expensive gym weights though; using tins of beans at home works just fine! This exercise strengthens arm muscles and improves upper body strength. It's beneficial for aiding in daily tasks and enhancing overall functional ability.2
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Reference
- NHS Inform, 2024. Available at: https://www.nhsinform.scot/illnesses-and-conditions/lungs-and-airways/copd/living-well-with-copd/#exercising-with-copd
- Asthma + Lung, 2022. Your Exercise Handbook. Available at: https://www.asthmaandlung.org.uk/sites/default/files/Exercise%20handbook_May22_C%2BC_Digital_Live.pdf
- American Council on Exercise, 2023. The 5 Best Plyometric Exercises for Older Adults (Livestrong). Available at: https://www.acefitness.org/about-ace/press-room/in-the-news/8555/the-5-best-plyometric-exercises-for-older-adults-livestrong/
- Elsevier, 2022. Sit-To-Stand Exercises. Available at: https://elsevier.health/en-US/preview/sit-to-stand-exercises