Health Hub

05/01/2021

[What Is Pulmonary Rehab for COPD?]

When you’re living with chronic obstructive pulmonary disorder, or COPD, everyday activities such as walking or climbing stairs can get harder. That’s where pulmonary rehabilitation comes in.

Basically, it’s a formal program that will build your fitness and help you breathe as well as you possibly can. Pulmonary rehab will help you with:

1⃣ Exercise
2⃣ Breathing techniques
3⃣ Nutrition
4⃣ Relaxation
5⃣ Emotional and group support
6⃣ Learning more about your medications
7⃣ Strategies for living better with COPD

⭕ Exercise:
The key to any pulmonary rehab program for COPD is exercise, which will help your lungs and heart work better.

➡️ Lower body- It consists of different set of leg workouts or simply walking on a treadmill or around a track to more intense stair climbing. Most of the proven benefits of pulmonary rehab are shown in studies of people doing leg exercises.

➡️ Upper body- The muscles in the upper body are important for breathing, as well as for daily activities. Arm and chest exercises might include turning a crank against resistance or just lifting your arms against gravity.

⭕ Breathing:
Blowing through a mouthpiece against resistance may increase the strength of your breathing muscles. These exercises may be helpful for people with very weak breathing muscles.

⭕ Strength training:
Most pulmonary rehab exercises focus on building endurance. Adding strength training, such as lifting weights, has been shown to be helpful as well.

✔️ Most people who finish a pulmonary rehab course feel better at the end. You’re usually able to do more things without becoming short of breath. In a large analysis of some programs, nearly all people in pulmonary rehab had seen their symptoms get better. Almost all of them reported feeling:

➡️ Less short of breath
➡️ More energetic
➡️ More in control of their COPD

Being in rehab may help prevent you from going to the hospital because of COPD flare-ups, or “exacerbations.” Even people with advanced lung disease can get something out of rehab. For people who keep up their exercise level, the benefits from pulmonary rehab can last for years.
❓Always seek professional advise from your physiotherapist to help you plan your routine and guide you through the exercise routine.
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Have a healthy day and breathe easy!

05/01/2021

Easy exercises for COPD patients 🤾‍♂🤸‍♀

With COPD, the less you do, the less you're able to do. Weak muscles need more oxygen, so you can become short of breath just shopping or cooking. Exercise changes that. When your muscles are stronger, daily activities are easier.

⭕ Walking: 🚶‍♀Walking is a great choice, especially if you’re just getting started. Do it anywhere -- outside, in a mall, on a treadmill. If it seems daunting, add 30 seconds or 10 yards each day.
⭕ Bike: 🚴‍♂A stationary bike can work well for people with COPD. You can pedal away in the privacy of your home. As you improve, try a spin outside on a traditional bike and soak up the scenery.
⭕ Arm curls: 💪 Choose hand weights, stretchy bands, or water bottles to try arm curls. Hold the weights at your sides, palms forward. Breathe in. Now lift toward your chest, keeping elbows down, and exhaling slowly. Slowly lower your arms back down as you breathe in. Build up to two sets of 10-15 repetitions.
⭕ Forward arm raises: 💪 Lifting light weights can help you reach a high shelf or lug a gallon of milk. Choose hand weights, stretchy bands, or water bottles to try arm curls. Hold the weights at your sides, palms forward. Breathe in. Now lift toward your chest, keeping elbows down, and exhaling slowly. Slowly lower your arms back down as you breathe in. Build up to two sets of 10-15 repetitions.
⭕ Calf raises: 👣 For the calf raise, stand 6-12 inches behind a sturdy chair with your feet hip-width apart. Hold on for balance. Inhale. Now, lift up high on your toes, exhaling slowly. Hold the raised position briefly. Lower your heels back to the ground, inhaling slowly. As you get stronger, do one leg at a time. Work up to two sets of 10-15 reps.
⭕ Leg extensions: 👣 For stronger thighs, sit in a chair that supports your back. Inhale. Now exhale slowly as you stretch one leg as straight as you can, without locking your knee. Breathe in as you slowly lower your foot back to the floor. Do one set with your right leg, then one set with your left. Getting too easy? Add ankle weights. Work up to two sets of 10-15 reps.
⭕ Diaphram exercises: 🧘‍♀ Lie down with your knees bent or sit in an easy chair -- one hand on your chest, one below your rib cage. Slowly inhale through your nose so that your stomach raises one hand. Exhale with pursed lips and tighten your stomach. The hand on your chest should not move. Do this for 5 to 10 minutes, three or four times a day.
⭕ Correct breathing: 👃 Breathe slowly during exercise. Inhale through your nose with your mouth closed. This warms and filters the air. Exhale through your mouth for twice as long as your inhale. Don't pant. That keeps your lungs from getting all the air out.
If your breath gets fast or shallow, stop and rest. Relax your body. Do pursed lip breathing: in through the nose and out slowly through pursed lips.
⭕ Stretching: Stick gently before and after a workout. One stretch to try: Put your hands flat on a wall at arm's length and shoulder height. Step forward and bend your right knee. Bend your left knee until you feel a slight stretch in your calf. It shouldn’t hurt. Hold for 10 to 30 seconds and repeat with left leg.
⭕ Exercising with oxygen: 🧖‍♀ If you use oxygen, you may worry that the equipment will be a hazard or a hassle. But if your doctor says to use oxygen during exercise, do it. Extra long tubing can help at home. Most exercises can be done with oxygen.
⭕ When to take a break: 🤔 Give yourself a day off if your COPD symptoms are acting up: you're wheezing, coughing up more fluids than usual, or are unusually short of breath. You may want to talk to your doctor. Call for help right away for shortness of breath that doesn't improve, fast or irregular heartbeat, and feeling dizzy or lightheaded.
⭕ Other options: 😒 Tai-chi, Yoga, Chair dance, and water aerobics are also a good option to avoid exercise boredom.
❓ Always seek professional advise from your physiotherapist to help you plan your routine and guide you through the exercise routine.
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Have a healthy day and breathe easy!

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