Exercise might seem daunting when you’re dealing with breathlessness, but the right type and amount of movement can actually help you breathe easier, build confidence, and reduce flare-ups over time.
This article breaks down the different types of physical activity that are safe and effective for people with asthma or COPD, what the research shows, and how to get started.
🏃♀️ Why exercise helps people with lung conditions
Exercise is one of the best things you can do for your lungs. For people living with asthma or chronic obstructive pulmonary disease (COPD), regular physical activity has been shown to:
- Improve fitness and stamina
- Reduce breathlessness and fatigue
- Strengthen breathing muscles
- Boost mood, reduce anxiety and depression
- Improve quality of life and confidence in daily activities
For asthma, exercise can potentially improve asthma control and reduce severity over time (Dogra et al., 2010; Jaakkola et al., 2019; Zampogna et al., 2019) although further. studies are needed (McLoughlin et al 2022). For COPD, it is a core part of management, especially within pulmonary rehabilitation programmes (Zwerink et al., 2013; GOLD, 2025; NICE COPD guideline NG115).
🧪 Exercise types for asthma and COPD: Overview
Different kinds of exercise offer different benefits:
| Type of exercise | What it can do for you | Strength of evidence | Examples |
|---|---|---|---|
| Aerobic exercise | Improves fitness, stamina, and overall quality of life. | Strong – supported by Cochrane, NICE, BTS/SIGN, GOLD. | Walking, cycling, swimming, dancing. |
| Resistance training | Builds strength in the muscles that support breathing and everyday activities. | Moderate–Strong – evidence from pulmonary rehab studies; recommended by NICE & GOLD. | Hand weights, resistance bands, sit-to-stands, wall push-ups. |
| Interval training | Uses short bursts of effort with rest; helps reduce breathlessness and makes exercise easier for people with COPD. | Moderate – supported in COPD by GOLD and Cochrane, less studied in asthma. | Brisk walking with slow walking breaks, cycling with intervals, stair climbing in sets. |
| Yoga and Tai Chi | Support better breath control, relaxation, flexibility, and overall well-being. | Moderate – growing evidence (Cochrane, Asthma + Lung UK), not yet in formal guideline recommendations. | Gentle yoga sequences, Tai Chi classes, online guided sessions. |
| Breathing exercises (e.g. pursed-lip breathing, Buteyko) | Can help ease symptoms and improve breathing control. | Moderate – BTS/SIGN and NICE note benefit as an adjunct, not a replacement for medication. | Pursed-lip breathing, diaphragmatic (belly) breathing, Buteyko method. |
| Pulmonary rehabilitation | Brings these elements together with education and support; strongly recommended for people with COPD. | Very Strong – GOLD, NICE, BTS all recommend PR as a core treatment for COPD. | Supervised group classes, home-based rehab programmes, tele-rehab sessions. |
Exercising safely with asthma or COPD: How to move with confidence even if exercise brings on symptoms
It’s normal to feel nervous about exercise if it sometimes triggers symptoms. But avoiding activity can make you weaker and more breathless in the long run. The key is to move safely and with confidence.
Many people with asthma or COPD notice that physical activity triggers coughing, wheezing, chest tightness, or breathlessness. For some, this leads to avoiding exercise altogether. But regular movement is one of the most powerful tools for improving lung health, stamina, and quality of life.
With the right strategies, you can stay active safely – and even reduce your symptoms over time.
Why exercise triggers symptoms
In asthma, physical activity (especially in cold, dry air) can cause your airways to narrow temporarily. This is called Exercise-Induced Bronchoconstriction (EIB), and it affects up to 90% of people with asthma, especially if their condition isn’t well controlled. It is more common in children and young adults (Weiss, 2011). In COPD,
In COPD, deconditioning and limited airflow can make exercise feel harder and breathlessness can increase with effort, but regular training improves the body’s efficiency over time. Avoiding activity long term actually worsens breathlessness.
8 tips on how to exercise safely
1. Use your reliever inhaler before activity
If prescribed, take 2 puffs of your reliever (e.g. salbutamol) 10-15 minutes before starting exercise. This can reduce the risk of airway narrowing (Small et al., 2013)
NICE and SIGN guidelines recommend using relievers pre-emptively in people with EIB
2. Warm up and cool down slowly
Start with 5-10 minutes of gentle movement (e.g. walking, stretching, slow cycling). This helps your airways adjust gradually (Weiss et al., 2010) – a known way to reduce EIB risk
3. Breathe through your nose where possible
Nasal breathing warms and humidifies air, reducing airway irritation. This is particularly helpful in cold or dry environments.
4. Pick the right environment
Cold, dry, or polluted air increases the chance of airway irritation (Giacco et al., 2015). Choose:
- Indoor, warm environments (like swimming pools or gyms)
- Days with good air quality
- Avoiding peak pollen seasons if allergic
Air quality sites (like UK-AIR) can help you check before heading out.
5. Choose activities wisely
Swimming in warm humid air is often easier for asthma; avoid very high-intensity bursts in cold outdoor settings.
6. Know the signs to pause and build up slowly
Start at your own pace, and increase gradually and monitor your symptoms – use a peak flow meter or note when breathlessness increases (Dogra et al., 2010). Stop and rest if you:
- Feel tight in your chest
- Start to wheeze
- Can’t catch your breath
- Have to use your reliever more than once
Follow your action plan or contact a clinician if these signs happen regularly.
7. Education and support
Understanding your condition and having a written action plan reduces fear and builds confidence (Price et al., 2025; Asthma + Lung UK).
8. Review your asthma or COPD control
Frequent exercise-triggered symptoms can mean your underlying condition needs better control – not that you should avoid movement.
Ask your nurse or GP about:
- Inhaler technique and timing
- Preventer dose optimisation
- Montelukast (an add-on tablet that helps some people with EIB)
- Referral to pulmonary rehab or physiotherapy for COPD
Behavioural tip: Confidence builds over time
Many people avoid exercise after a scare – like a flare-up during activity. But gentle reintroduction with support can reduce fear and improve breathlessness thresholds. Programmes like pulmonary rehabilitation or working with a trained coach can help rebuild trust in your body.
Let’s look more closely at different types of exercise…
Aerobic exercise: The foundation
Aerobic activities like walking, cycling, or swimming help get your heart rate going and build stamina and heart–lung fitness. It can help to:
- Improve how efficiently your lungs deliver oxygen
- Reduce breathlessness and symptom control over time
- Lower airway inflammation
- improve exercise tolerance
- reduce hospital admissions and flare ups
- improve quality of life
(Sources Cochrane 2013 Cochrane 2015, Jaakkola et al., 2019, GOLD 2023)
Start with 10–15 minutes of brisk walking, 3–5 times a week. Build up slowly as tolerated. Aim for 20–30 minutes of moderate activity most days of the week.
🏋️♀️ Resistance training: Strength for breathing
Strength-based exercises (using light weights, resistance bands, or body weight) help preserve and build muscle in the arms, legs, and trunk. This makes everyday activities like climbing stairs or carrying shopping easier, and reduces the effort of breathing. This is especially important in COPD, where muscle loss is common. Evidence supports adding resistance training to pulmonary rehab for COPD (Li et al 2021; NICE NG115).
Try it: Use light weights, resistance bands, or bodyweight exercises like sit-to-stands. Aim for 2–3 sessions per week. Asthma addling uk have a useful.
⏱️ Interval training: Short bursts, big gains
Interval training alternates short periods of higher-effort movement with rest. This helps people with COPD exercise longer with less breathlessness (GOLD 2023). A 2010 systematic review showed interval training was as effective as continuous training for improving exercise tolerance, and better tolerated in severe COPD.
Walk for 1 minute briskly, then rest for 1–2 minutes. Repeat in cycles.
🧘♂️ Yoga and Tai Chi: Mind-body movement
Yoga and Tai Chi combine gentle movement, stretching, and controlled breathing. They can reduce anxiety, improve posture, and support better breath control. Evidence shows benefits for quality of life and symptom control in COPD (Sujie et al., 2024; Ngai et al 2016😉 and further studies are exploring the potential in asthma. (Hiles et al 2021).
Look for lung-friendly classes, online videos, or gentle routines. Start slowly and adjust for your comfort.
🏥 Pulmonary Rehabilitation (for COPD)
This is a supervised NHS programme that combines:
- Exercise training
- Breathing techniques
- Education and support
Pulmonary rehab significantly reduces breathlessness, improves stamina, and lowers hospital admissions in COPD and is strongly recommended in GOLD 2024 and NICE NG115.
Ask your GP or respiratory nurse about joining a programme if you haven’t already.
You can read more about breathing techniques for asthma and COPD in our article here.
❗ Exercise-induced symptoms: How to stay safe
- Use your reliever inhaler 10–15 mins before exercise if prescribed
- Warm up gradually
- Stop if you feel dizzy, very breathless, or wheezy
- Avoid exercising during flare-ups unless advised
- Stay hydrated and avoid very cold, dry air (it can be a trigger for some)
Always speak to your GP or nurse before starting a new exercise routine if you’re unsure.
✅ Summary: Build movement into your week
| Goal | Action |
|---|---|
| Improve breathing stamina | Walk briskly for 15+ minutes, 3-5x/week |
| Maintain strength | Try resistance exercises 2x/week |
| Ease into activity | Use interval walking or cycling |
| Boost mind-body connection | Add yoga or Tai Chi |
| Get personalised support | Ask about pulmonary rehab (for COPD) |
Check out Asthma and Lung UK’s Keep Active Program: a selection of exercise videos designed for anyone living with a lung condition and includes three levels for different levels of strength and confidence, Start slowly and build up gradually. Choose the level that’s right for you.
If you haven’t already, download the free Evergreen Life app to track your health, including managing your asthma and/or COPD, and get practical tips that help you take control of your overall health.
This article is for information and support only. It does not replace medical advice, diagnosis, or treatment from your GP, asthma/COPD nurse, or specialist team.
– Keep taking your medicines: Exercise and breathing techniques should be used alongside, not instead of, your prescribed treatment plan.
– Listen to your body: If you notice worsening symptoms (such as needing your reliever inhaler more often, more breathlessness than usual, or more mucus), contact your GP or respiratory team promptly.
Recognise emergencies:
– Call 999 immediately if you have severe breathlessness at rest, cannot speak more than a few words, feel faint/confused, or notice blue lips/fingers.
Call 111 (UK) if you are unsure what to do or need urgent but non-emergency advice.
– Build confidence gradually: Always warm up, cool down, and start gently when trying new exercises. Stop and rest if you feel unwell or very short of breath.
– Seek professional guidance: Ask your healthcare team about pulmonary rehabilitation or referral to a physiotherapist if you want structured support to exercise safely.
– Check before major changes: Speak to your healthcare provider before making big changes to your exercise routine, especially if you have other health conditions or take regular medicines.
Emotional wellbeing matters too: If fear of breathlessness or anxiety is stopping you from moving, ask your GP or respiratory nurse for extra support.
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