Before initiating a new fitness program it is very important to get clearance from your physician.COPD is Chronic Obstructive Pulmonary Disease and includes emphysema and chronic bronchitis. COPD is the fourth leading cause of death in America and 14.8 million people have been diagnosed with COPD in the United States according to the National Center for Health Statistics.
Chronic bronchitis is inflammation and narrowing of the bronchial tubes which is primarily caused by smoking and to a lesser degree by air pollutants. As distinguished from acute bronchitis, chronic bronchitis lasts a lifetime. With medical interventions and lifestyle management, quality of life can be improved for someone living with chronic bronchitis.
Emphysema is a chronic respiratory disease in which the small sacks of the lungs called aveoli are destroyed leading to impaired oxygen exchange between the air and the bloodstream. As the disease progresses, there is a continued reduction in the functional capacity of air to blood oxygen exchange in the lungs and a reduction in the ability to exhale carbon dioxide. The Initial symptoms of emphysema are shortness of breath and coughing. As the disease becomes more severe the arteries in the lungs begin to constrict and cause increased blood pressure in the lungs-a condition known as pulmonary hypertension. In severe cases of emphysema, as the heart continues to work ever harder to attempt to maintain oxygen supply, the heart may become enlarged which can lead to heart failure. As with chronic bronchitis, the primary cause of emphysema is smoking.Both chronic bronchitis and emphysema are irreversible. However, a combination of medication and implementing a healthy lifestyle can stop further lung tissue destruction, preserve lung function and improve quality of life.General COPD Exercise Guidelines:
Get your physician’s clearance.
Before starting an exercise program you should complete extensive pulmonary function tests.
Always keep a bronchodilating inhaler with you during exercise.
Start at a low intensity and gradually increase your intensity. You may need to keep supplemental oxygen with you during exercise-check with your physician.
Initially avoid upper body exercises such as an chest press or rowing machine (ergometer) because such exercises increase stress on the respiratory system. Gradually, as you progress with your fitness routine, you can add in upper body resistance exercises.
DO NOT SMOKE!
Do not exercise if you experience an acute attack of bronchitis.
As your fitness routine progresses, review your medication therapy
If your performance worsens, contact your physician and discuss participating ina pulmonary rehabilitation program until your signs and symptoms improve.
COPD Stretching Guidelines:
Stretching Guidelines for people with COPD are the same as for the general population. Stretching is important for maintaining flexibility-range of motion, better overall mobility and as part of a warm-up to help prevent injury before starting your aerobic exercise routine. Stretching is also very valuable after an aerobic work-out. Stretching after a workout is effective because the elevated tissue temperature just after an aerobic workout facilitates more flexibility while stretching. In general, stretches should be held for a minimum of 15 seconds and up to 30 seconds. Stretches should be repeated two-four times.
COPD Strength Training Guidelines:
General guidelines for strength training include: Alternate every other day upper body and lower body or complete an overall body strength training regiment every other day. Lift weights for larger muscles before smaller muscles because the smaller muscles are needed to assist the larger muscles. Lift reps to exhaustion-also called Max Resistance-to build muscle strength. Lift higher reps and lower weight -12-20 reps to fatigue. Be cautious during your strength training routine to ensure you do not become too short of breath. Complete 1-2 sets with 1-2 minutes recovery between sets.
COPD Aerobic Exercise Guidelines:
Walking, swimming and biking are good exercise choices for a person with COPD.Frequency: At least 3-4 times per week. If you have frequent shortness of breath, exercise for a shorter duration of 10-15 minutes twice a day.Intensity: In general, people with COPD should workout at a low aerobic intensity and include longer warm-ups and cool-downs. However, based on the individual a higher intensity may be safe.Duration: Gradually work up to a total workout duration of 20-45minutes.
COPD Nutrition Guidelines:
Dietary choices are very important for helping to manage COPD. It is a good idea to ask your physician for a referral to a Registered Dietician who specializes in COPD or you can find one by going to the website for the American Dietetic Association National Center for Nutrition and Dietetics at www.eatright.org.A person with COPD burns 10 times as many calories to breath than a person without COPD according to the American Lung Association. It is important that people with COPD consume enough calories to meet the additional caloric needs for breathing. Fat is a rich source of energy which can be consumed to help meet the additional caloric needs. Fat is also beneficial for people with COPD because it produces low amounts of carbon dioxide when metabolized. Healthy fats should be consumed which include mono and polyunsaturated fats. Examples of healthy fats
include olive oil, sesame oil, canola oil and foods such as avocados and many nuts and seeds. You should avoid butter, poultry skin, meat skin, coconut oil, palm oil and hydrogenated vegetable oils. Add s to meal after Avoid eating large meal.People with COPD need to eat protein at least twice a day to help maintain strong respiratory muscles. The best sources of protein are meat, fish, poultry, eggs, milk, cheese, nuts and dried beans or peas.People with COPD should watch their sodium intake. Sodium causes fluid retention. Excess build up of fluid in the lungs can lead to even more difficulty breathing. You need to stay well hydrated with 6-8 8oz glasses of non-caffinated beverage per day in order to keep mucus thin and easier to cough up.You should avoid eating large meal. Eating large meals can make breathing more difficult. It is a good idea to eat three small meals and two snacks during the day.COPD lung damage results from inflammation caused by toxins-the primary source of these toxins is cigarette smoking. Some foods you eat can either help reduce inflammation or increase it. Foods to avoid because of the potential for them to trigger an increase in inflammation include refined carbohydrate which are contained in white bread and pastas, sugar, saturated fats in meat fat and omega-6 fatty acids which include corn oil, safflower oil and sunflower oil and fish such as tilapia and catfish. Good foods to help reduce inflammation include whole grain foods, foods rich in omega-3 fatty acids such as walnuts (walnuts have also been found to reduce bad LDL cholesterol levels), flaxseed, salmon, herring, mackerel and trout and foods rich in antioxidants which include many beans, fruits and vegetables.Often people with COPD are prescribed steroids to help reduce inflammation. If you have COPD and you are prescribed steroids for long-term use, you may have an increased need for calcium. Calcium carbonate and calcium citrate are good sources of calcium. Also it is a good idea to take vitamin D with your calcium supplement. Before adding a vitamin, mineral or supplement to your daily routine you should consult with your doctor. MORE COPD FITNESS TOPICS: COPD Breathing Exercises
