Slightly Knocked Down But Not Knocked Out
Just like riding a bike, it was time for me to get back on the physical activity machine.
Recovering from an asthma exacerbation
This last exacerbation was fairly brutal and really zapped me of energy, breath, and the ability to get physical activity in without making things worse. I am finally in a place where I feel healthy enough to rejoin my routine. I usually find ways to get a walk or swim in. Walks were becoming my new best friend; however, the swim was a bit of a tougher endeavor. My cough with sputum was especially pesky this round and not so swim-friendly.
My go-to plan for recovery is:
Ensuring that you are cleared to participate
Even though exercise does indeed do your body good, you also want to ensure that you might not make things worse or put yourself in a dangerous situation. It is best to check with your doctor if you have any doubts.
Slow and Steady
I start with a small segment every day. Even 20-30 minutes of physical activity does a lot of good. Often post-exacerbation, a trip down the street or even around the block can be a good way to start. You can always progress from there.
Be prepared for two steps forward, three steps back
When easing back into physical activity, one day may be good, one day could be challenging. You will make gains and may have some setbacks. I encourage you to stay with it - it will get easier.
Set small goals for yourself
I set small, attainable goals at the beginning. I will often do a series of short swim sets for a few days at each time range (less than 10 minutes, 10-12 minutes, going up from there). This helps me get back into the rhythm and then work myself back up to my usual time sets.
Don’t be afraid to modify your activity
Remember, progressions are good and building blocks are the foundations. If you usually do an activity with weights, try doing them without! Modifying time and intensity can help you build your routine and even discover new ones.
Try a new activity
Perhaps you are not feeling like you are up to a zumba class. Why not try tai chi or a walk?
When in doubt, recruit a buddy!
I personally know that it easy to talk yourself out of doing something. Especially if you are concerned, a buddy can help keep you accountable and in good cheer.
Don't forget to prepare for recovery!
It is also important that you have the usual bases covered, warm-up, hydration, proper attire including footwear, and of course your rescue inhaler. I am notorious for leaving my inhaler in the locker. It certainly would not be helping me in an emergency while locked in a locker. Don't be me in this scenario!
I would love to hear about your favorite activities or tips and tricks that you use. Please feel free to share in the comments below!
Does cold weather impact your asthma?