Exercise

---

1. Consult Your Healthcare Provider

• Assessment: Get clearance from your doctor or respiratory specialist/physiotherapist before starting an exercise program. They can assess your lung function and advise on safe activity levels.
• Pulmonary Rehabilitation: Consider enrolling in a structured program that combines exercise with education and support for lung health.

---

2. Choose Suitable Exercises

Focus on activities that improve cardiovascular fitness, lung capacity, and muscle strength while being low-impact:

• Aerobic Exercises (improve endurance and oxygen use):
  • Walking at a moderate pace.
  • Cycling on a stationary bike.
  • Swimming (if chlorine or humidity isn’t a trigger).
• Breathing Exercises (strengthen respiratory muscles):
  • Pursed-lip breathing: Helps control shortness of breath.
  • Diaphragmatic breathing: Improves lung efficiency.
• Strength Training (builds muscle to support physical activity):
  • Use light weights or resistance bands.
  • Focus on functional movements, like squats or light lifting.
• Flexibility and Relaxation:
  • Yoga or stretching can reduce stiffness and improve posture for better breathing.

---

3. Set Realistic Goals

• Start Slow: Begin with short sessions (5–10 minutes) and gradually increase duration and intensity.
• Pace Yourself: Incorporate breaks to avoid fatigue or breathlessness.
• Listen to Your Body: Stop if you feel dizzy, overly tired, or short of breath.

---

4. Prevent Exacerbations

• Avoid Triggers:
  • Exercise indoors if outdoor allergens or pollution are high.
  • Avoid swimming in chlorinated pools if they irritate your lungs.
• Warm-Up and Cool-Down:
  • Begin with gentle stretches and light activity to prepare your lungs and muscles.
  • End with a cool-down to gradually return your breathing and heart rate to normal.
• Hydration:
  • Drink water to keep mucus thin and easier to clear.

---

5. Use Medications Properly

• Bronchodilators: Use a short-acting bronchodilator (e.g., salbutamol) 15–30 minutes before exercise if prescribed.
• Inhalers: Ensure you have your rescue inhaler during exercise in case of sudden breathlessness.

---

6. Monitor Symptoms

• Use a peak flow meter to measure lung function before and after exercise.
• Watch for symptoms like wheezing, chest tightness, or severe fatigue. If these occur, stop and rest.

---

7. Incorporate Rest Days

• Balance exercise with rest to avoid overexertion, which can lead to fatigue or flare-ups.

---

8. Psychological Benefits

• Regular exercise can reduce anxiety and depression, common in chronic illnesses like ABPA.
• Activities like yoga or tai chi offer relaxation and mindfulness benefits.

---

Sample Exercise Routine

• Warm-Up (5 minutes): Gentle walking or stretching.
• Aerobic Activity (10–15 minutes): Brisk walking or stationary cycling.
• Breathing Exercises (5 minutes): Pursed-lip or diaphragmatic breathing.
• Strength Training (10 minutes): Light weights or resistance bands.
• Cool-Down (5 minutes): Gentle stretches or slow walking.