Exercise 

Has shortness of breath because of lung disease such as emphysema or chronic bronchitis limited your activity? Then one of the best things you can do for yourself is get some exercise or activity every day. You don't have to put on a leotard or go to the gym to exercise, but it's important to stay active.
Inactivity is a vicious cycle. Some people with lung disease try to exercise and get short of breath so they stop. Sometimes you may feel too tired to do many of the things you like to do. If you've been in the hospital or you've been sick at home, your body may be weak and out of shape. Pretty soon, it seems impossible to exercise because of muscle weakness, fatigue and shortness of breath.
You can build yourself up with exercise and get back in shape. Exercise is important to:
• Build and maintain strength
• Maintain the flexibility of your bones and joints
• Build stamina and be able to increase the amount of activity you can do
If you have trouble starting and keeping to an exercise plan, remember to pick an exercise or activity that you enjoy. And remember to talk to your doctor, respiratory therapist or physical therapist about the right exercise program for you. You may already be doing exercise and activities that are great for you like walking, dancing, or gardening. Anything that keeps you active counts!
Don't worry if you can only exercise for a short amount of time at first. At the beginning or a program, you may only exercise for a few minutes. Your goal is to increase the amount of time you can exercise. Keep an exercise diary and track your improvement and your "workouts."
When you exercise, follow these steps:
• Clear your lungs of mucus by coughing
• Practice relaxing and deep breathing for a few minutes. Continue deep breathing for a few minutes. Continue deep breathing as you exercise. Try to keep breathing out twice as long as you breathe in. Counting as you breathe can help. Breathe in: 1-2. Breathe out: 1-2-3-4. Remember not to hold your breath.
• Start with a warm-up period, including stretching and reaching exercises.
• If you feel tired or short of breath at any time while you're exercising, stop and relax a few minutes, then continue. Remember, being short of breath isn't bad, it means your lungs are working hard. Even conditioned athletes get short of breath during exercise.
• End your exercise with a cool-down period, a time of less intense or easier activity.
How much is too much?
One way to tell if you're getting enough exercise and not too much is to take your pulse. Your pulse rate when you've been exercising should be about 20 beats higher than it is when you've been resting. If it rises more than 20 beats, you may be pushing yourself too hard. If it's much less than 20 beats higher, you probably can do more exercise-work harder. Ask your doctor how much exercise is right for you.
What kind of exercise should you do?
Walking is one favorite way that people with lung disease exercise. It's a good exercise to start with because it's easy. You can walk inside or outside, and you don't need any special equipment. Walking is an enjoyable way to build up and strengthen your body. Here are some steps for a simple walking program.
1. Start with a short daily walk as far as you can go without getting short of breath. Outdoors is best if the weather is good, but you can walk in the house or inside a shopping mall or store.
2. Walk with your arms hanging loosely, your chest and shoulders relaxed.
3. Breathe slowly, using your diaphragm while you walk. Try to breathe out for twice as long as you breathe in.
4. Find an easy, even speed. Take the same number of steps for each breath. For example, two steps while you're breathing in and four steps while you're breathing out will give you six steps to each breath. Find the number of steps that works best for you. The number may change from day to day.
5. Try to walk a little father each day, even if it's only a few feet. But don't push yourself too hard. If you become short of breath, stop and rest and practice pursed-lip breathing. Some people carry a portable camp stool in case they want to sit down along the way.
How does it work?
Walking and other exercise use many muscles. As you work them, they slowly become able to do more work with less oxygen. That means you don't have to breathe in as much air to do the same amount of work. You're stronger and can do more before you feel tired.
Walking is a good exercise to begin with, but think about other exercise or activities you enjoy. Once you are feeling stronger, you may be able to go back to dancing, golfing, swimming and other fun activities. Exercising with a friend or family member can make the activity even more enjoyable.
When to exercise
Make two daily appointments with yourself to exercise. The secret of success is doing it every day. The best times are in the morning and in the late afternoon or evening after you've cleared your lungs of mucus.
Talk to your doctor, respiratory therapist, or physical therapist about a specific exercise program. With your doctor's order, a physical therapist will set up an exercise program for you with stretching and strengthening exercises. Ask for pictures of the exercises so you can take them home with you and follow them. Check to see if your local hospital offers a pulmonary rehabilitation program-a program that includes exercise for people with lung disease.
Do you want to know more about how to live a fuller life even if you have trouble breathing because of lung disease? Contact the Australian Lunget 1800 654 301