Optimal Workout Solutions: 10 Exercises for COPD Wellness

Optimal Workout Solutions: 10 Exercises for COPD Wellness

Did you know that COPD patients can find it difficult to perform even everyday activities such as climbing up the stairs, cooking, or taking a shower? Unfortunately, this is true, especially for those suffering from severe chronic obstructive pulmonary disease (COPD).

However, the truth is that the less physical exercise you do, the less you’re able to do. This is so because weak muscles require more oxygen. Luckily, doing regular exercise can change that. Once your muscles become stronger, performing daily activities gets quite easier.

Here’s a brief list of the top ten exercises comprising the optimal workout solution for COPD patients:

  1. Stretching

Start and finish your workout with a gentle stretch. You can put your hands on the wall at shoulder height and arm’s length, then step forward and bend one knee. Next, bend the other knee until you feel a stretch in your calf. Hold for about 20 seconds and repeat with the other leg.

  1. Walking

Walking, even at a slow pace, is a great exercise, especially if you are a beginner. You can do it anywhere you like – both outside and inside on a treadmill. Start slow and with a duration that’s comfortable for you and then add one minute or 20 yards each day.

  1. Cycling

Cycling is another great exercise that can be performed both outside or inside on a stationary bike. But, before you jump onto a stationary bike ensure it matches your physical ability in terms of strength. Again, start with a couple of minutes and add up as you get stronger.

  1. Arm Curls

To try arm curls, you can use hand weights, water bottles, or stretchy bands. Palms forward, hold the weights at your sides, breathe in, lift them towards your chest while keeping your elbows down, and exhale slowly. Then, lower your arms back slowly while breathing in.

  1. Forward Arm Raises

Palms facing in, hold the weights down at your sides, breathe in, then breathe out slowly as you raise your arms straight out at shoulder height. Breathe in while slowly lowering your arms.

  1. Calf Raises

To do calf raises, you have to stand 5 – 10 inches behind a chair with your feet hip-width apart. Next, inhale and lift on your toes while exhaling slowly. Hold in that position briefly and then lower back to the ground while inhaling slowly.

  1. Leg Extensions

Sit on a chair, inhale, then exhale slowly while stretching one leg as straight as you can, but keep your knee soft, not locked. Now inhale while slowly lowering your foot down to the floor. Repeat with the other leg.

  1. Diaphragm Exercise

Start by lying down on the floor with your knees bent and place one hand on the chest and one below the ribs. Breathe in slowly through the nose so that the stomach raises your hand. Then, exhale with pursed lips so that it tightens your stomach.

  1. Chair Dance

If you are into dancing, you can try the armchair version of dancing with a class or a DVD at home. This can get your heart pumping, as well as pump up your muscles. And, you could also use hand weights if you want to increase your fitness level.

  1. Tai Chi

Finally, here’s a wonderful option for those with COPD – a mix of gentle flowing movements. Tai chi is a mild form of workout that can improve the function of your heart and lungs while toning your muscles and reducing your stress levels.