Exercising with Asthma

If you suffer from asthma, you probably think that you can't exercise properly or safely.  Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness.  Asthma tends to occur with people who are genetically or environmentally predisposed to the condition. 

Image via WikipediaSome of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following:
    1.  Bathe your pets weekly.
    2.  Don't smoke or permit smoking in your home.   
    3.  When mold or pollen counts are high, you should stay inside with air conditioning.
    4.  Wash your bedding and any stuffed toys at least once per week in hot water.
    5.  Wash your hands every chance you get.
    6.  Get a flu shot (or at least take plenty of vitamin D, which is often just as effective, and less expensive).
   7.  Wear a scarf over your mouth and nose in the winter months.
    8.  Be proactive and know your triggers and how you should avoid them.

Now that you know what you know about asthma, you may be wondering where exercise fits in.  As most doctors will tell you, you shouldn't give up on sports or exercise at all.  You just have to be smart about how you play and take special precautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by.  You should never use the inhaler more than 3 times during a game or exercise session.  If you are up the previous night with coughing and wheezing, it's always best to go light with your exercise the next day.

Image via WikipediaFor something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 - 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, yoga, Pilates, Tai Chi, and even some team based sports.  There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn't "all in your head", it is a real physiological medical treatment that will require treatment to prevent and keep at bay.  However, even though your doctor can offer solutions in treating your asthma, you are the one who can prevent your symptoms. 

Always be smart, take your medication, and be proactive.  By doing so, you'll find you can enjoy exercise just like everyone else.


Note: Always be sure to consult your healthcare practitioner before beginning any new exercise routine, especially if you have asthma or a related condition.

Video - Quick Summer Ab Workout

Here is a short video with a few great Pilates (and other) ab exercises to help keep that tummy flat all the way through bathing suit season. It's only a couple of minutes long, so check this out, and keep those abs working!

Fitness: Endless Summer Abs Workout - The Sarah Fit Show
Even though summer is ending, get bikini ready abs all year long with this abs workout! SarahFit.com - click for workout details. Try this ab workout 3 days a week on nonconsecutive days before your cardio to get a flat stomach. This ab workout is si...

Fun Ways to Exercise - More Ideas

Here are some new articles on fun ways to exercise that I found recently. And if you're still stuck, why not revisit an old favorite? This weekend I pulled out a yoga DVD I hadn't done for several months, as I had gotten a bit tired of it, and moved on to other things. I enjoyed it a lot, and got a great workout - I even felt like I made a lot of progress, despite not doing it for a while! Try a workout you used to enjoy, but haven't done in a while, and see if you can recapture the magic.

Or check these out, try the ones that appeal to you, and of course feel free to add your own suggestions below!

Image by Ed Yourdon via FlickrFun Ways To Get Exercise
Learning martial arts can be an interesting way to get exercise. Another way I keep myself interested in exercising is experimentation. I try to keep improving my exercise performance, find new exercises to try and do mind/body ...
Publish Date: 08/07/2011 8:43
http://mikejhca.hubpages.com/hub/Fun-Ways-To-Get-Exercise

8 Fun Ways to Exercise this Summer …
During winter, I have no problem getting motivated to get to the gym, but in the summer, I hate being stuck inside to exercise! That's why I try my best to.
Publish Date: 07/24/2011 11:20
http://weightloss.allwomenstalk.com/fun-ways-to-exercise-this-summer/

5 Fun Ways to Exercise and Stay in Shape | Fitness Breakout
Does your workout routine feel like a drag? Try one or more of these 5 fun ways to exercise and discover some enjoyable ways to stay in great shape!
Publish Date: 07/21/2011 22:32
http://www.fitnessbreakout.com/just-for-fun/5-fun-ways-to-exercise-and-stay-in-shape

Easy Ways To Lose Weight – 7 Simple Tips
You'll be very happy to know that you can get plenty of good exercise and never have to work out at the gym! Here's seven easy ways to lose weight whilst having some fun: 1. Have a brisk walk with some friends. A good way to exercise ...
Publish Date: 08/07/2011 17:36
http://www.nw-ind.com/area/easy-ways-to-lose-weight-7-simple-tips

Beauty Tip: Exercise And Your Complexion

As we all know and hear all the time, exercise can do a body good.  It can help you to stay trim, tone muscles, and help to boost energy as well.  What you probably don't know is that exercise can actually help you achieve the complexion that you've always wanted.

Image via WikipediaIt's true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and nutrients.  As well, the increased blood flow and circulation that come with working out will help to draw toxins out of the body and improve the condition of all your vital organs, including the epidermis.

A lot of people think that sweat can trigger acne flare ups.  The fact is, sweating is great for any type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and will clean out the pores. (After sweating, brush your skin gently with a loofah or skin brush, then take a warm shower, followed by a cold rinse, to remove dead skin cells and oils and cleanse and clear your skin, after working out.)  As well, vigorous exercise can actually correct the hormonal imbalances that can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking, spinning, Pilates, boxing, and such, will help to lessen the stress that you encounter on a daily basis and help to prevent stress related acne.

Keep in mind that exercise may not be a miracle cure for everything, as you may still experience breakouts from time to time although your acne will certainly be less severe and last for a much shorter time frame.

Image via WikipediaExercise is also great for other skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all encounter.  This is a common problem for many of us as we get older.

As we all get older, we start to lose collagen, which will make us look tired.  As many of us don't know, physical activity can actually help to promote the growth of collagen in your skin cells, which will plump up your facial skin and make you look younger and more vibrant.

If you are worried about wrinkles, you should consider the relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up.  What this means, is that your lines will appear less pronounced, helping to contribute to the youthful look that you are trying to achieve.

With exercise you can achieve a smaller waist, better muscle tone, softer skin, fewer blemishes, and an overall younger, more fresher look.  If you've wanted to add or change to your complexion, you shouldn't hesitate to exercise.  Exercise will help you feel more alive as well as improve your body.  All you need to do is take a little bit of time out of your schedule to exercise - it's as simple as that.

Video - Yoga With the Kids

We usually think of yoga as an adult form of exercise, but yoga can actually be very helpful for kids for focusing, centering, and calming down at the end of the day, or whenever they are trapped inside on a rainy day and need something fun to do. Not only does it give them some exercise, but you can make a fun game out of it - kids love all the animal names of the yoga postures, so loosen up and have some fun with it!  Check out this cool video for some great ideas, and see below for more yoga videos that both you and your children can enjoy together.

Kids Yoga, Raising Healthy Children, kids exercise
juliehammerstein.com Julie Hammerstein is one of the country's leading health experts. As a Certified Nutritionist, she works with families, companies, and individuals helping them breakthrough the myths around diet and exercise and create a whole ne...


More Fun Yoga Videos for Kids: 
    

How to Get Kids to Exercise More

As we discussed on Tuesday, the childhood obesity epidemic has some very frightening implications. Most parents are aware that we need to take steps to solve this problem. However, it can seem like a hopeless task sometimes to get your kids away from the TV or computer and out exercising. It's not necessarily impossible, though! Here are some ideas on how to get kids of various ages moving.

1. Participate

It isn't very encouraging when Mom and Dad are sitting around watching TV while you, the kid, have been sent out to exercise. Make it a family program; everyone benefits from exercise.

Image via Wikipedia2. Designate a purpose

Make your exercise mean something. Take regular family walks or hikes with a goal in mind - a landmark, a certain shop, a scenic overlook, a playground, and so forth.

3. Get a swing set

If possible, put up a swing set or single swing in your yard. Kids of many ages like to swing, and this is a great way to get them outdoors and having fun.

4. Take up a sport

Try something like horseback riding that is challenging, different, fun, and can involve the whole family. Bike riding works well for families, too. If your kids like watching traditional sports like baseball on TV, find out how they can join a team.

5. Don't be afraid of the dirt

Don't let your fear of laundry get in the way of encouraging your kids to exercise. Let them get outside and dig and play in the dirt and worry about the laundry later.

Image via Wikipedia6. Provide incentives

Get your kids up and moving by providing incentives - have them earn their TV time, computer time, and so forth by doing activities.

7. Help around the house

Even housework is exercise. Designate different chores for your kids to do, and provide rewards and incentives for getting it done. Set up rules so that the privileges can't be indulged until the chores are done.

8. Have an electronic-free day

Once a week (at least), turn off all TVs, computers, cell phones, and other electronic devices (yes, that means parents too!). During this time, have an activity scheduled and planned such as a nature hike, picnic, outdoor project, etc.

9. Make the time

Exercise can become a habit just like sitting around can. Designate a special, regular time during which you do physical activity with your kids and family. This will become so ingrained that it will be second nature after a while. This helps instill good exercise habits in your kids that will last a lifetime.

The Dangers of Childhood Obesity

Today's article underscores the importance of instilling good (and fun) exercise habits from an early age. The average lifespan in the U.S. is already shortening - this problem should be addressed - not soon, but right now.

Image via WikipediaUnfortunately, childhood obesity is a significant problem, and it is not only a condition that affects the childhood of the obese individual. Being obese as a child increases your risk for heart conditions in adulthood. In fact, obesity in children has been called a warning sign of heart disease.

According to the Centers for Disease Control and Prevention (CDCP), 16 percent of children between the ages of 2 and 19 meet the criteria for obesity. And while new cases of obese children are not necessarily growing, the number of children with diabetes is growing. This may well be a result of the childhood obesity epidemic.

In one study, artery wall thickness in obese children and teens was found to be as thick as the artery walls of a 45-year-old adult. This means that childhood obesity could have a sort of acceleration effect on heart disease. While the study was not conclusive and the number of participants was small, it does raise a certain red flag of concern. Also, the arteries of obese children may be in the first stages of atherosclerosis, which is the artery-hardening process that leads to stroke and heart attack. A study in Austria found that some obese children have enlarged hearts.

Pediatricians and other experts are concerned about the fact that these obesity-specific problems are occurring in such young people, who are still undergoing growth and development. Their systems are still being "fine-tuned," and having heart and obesity problems at such a young age means there is more time for the fat to do its damaging work. In other words, heart disease gets an earlier start on its damaging effects in the body.

High blood pressure is another concern in obese children, especially those children who have a family history of high blood pressure.

Image via WikipediaAnother concern about childhood obesity is the number of fat cells in the body. Once you become an adult, the number of fat cells you have in your body does not change; they simply get bigger or smaller as you lose weight. The number of fat cells is still being determined in childhood, so an obese child is being set up to have weight problems for the rest of his or her life.

Thankfully, there are plenty of things you can do to prevent and treat obesity in your child. First, lower the saturated fat your child eats. Hot dogs, processed lunch meats, transfats, and other artificial fats and processed oils should be sharply limited. Avoid empty calories such as those found in packaged cakes, cookies, and other sugar-rich and nutrient-deficient foods. Fast foods should be completely eliminated from the child's diet.

Encourage your child to eat a lot of whole foods - brown rice, whole grain bread (preferably homemade), and fresh produce of all sorts. Nuts, while high in fat, make healthy snacks that help your child feel full. Let your child have treats in the form of homemade sweets that do not have a lot of refined sugar or fat (such as natural fruit leather). (For some recipe ideas, visit our Cooking From Scratch blog.)

And last but certainly not least, don't forget exercise! Kids should run around in the fresh air as much as possible on a daily basis. Encourage outdoor play, sports, biking, hiking, or other activity. Get the family in on the program, too, and set a good example for your children - it will prove beneficial for both you and them!

Related Articles on Childhood Obesity

• New research identifies GP and parental reluctance to address childhood obesity (esciencenews.com)
• Early Childhood Obesity Prevention Policies (bespacific.com)
• Childhood obesity: A parenting failure? (20114t.wordpress.com)
• Childhood Obesity. Let's Focus on Successes (survivorpediatrics.wordpress.com)