EXERCISE
Whether you find a supervised pulmonary rehabilitation program, a community centre or gym, keep moving. Continue increasing your intensity gradually and as tolerated, until you can achieve your best level of intensity. This is what you will strive for, to maintain and support your health, and to prevent loss of muscle mass.
Remember your steps to success:
- Self-assessment is key.
- Taking your medication as directed provides more consistency in how your symptoms present.
- Diaphragmatic breathing and pursed-lip breathing help you make the most of your breath, at rest or during exercise.
- Smile and celebrate! Keep calm and breathe on!
Method for exercise progression
Add 1 or 2 repetitions this week to your strength exercise. The max number of reps is 15.
If you were doing 15 repetitions, increase the amount of weight you are using. Add 0.5 – 1.0 kg for strength exercises. Begin with 8 reps of the new weight.
Gradually increase how long you walk, cycle or swim. Below is a guide to help you increase your walking time.
Home Walking Program
Week 1
5 minutes, 5 times per day
Weeks 2 & 3
10 minutes, 3 times per day
Weeks 4 & 5
15 minutes, 2 times per day
Week 6
20 minutes, 1 time per day
Week 7
25 minutes, 1 time per day
Week 8
30 minutes, 1 time per day
Relaxation, Meditation and Better Breathing
Reinforcing relaxation and diaphragmatic breathing.
Youtube supports many free Mindful Meditation and Better Breathing videos to promote effective breathing techniques, as well as mood, motivation, relaxation, stability, clarity and sleep enhancement. The Canadian Lung Association does not endorse the use of any particular or specific website or channel for meditation and relaxation. Sites listed are suggestions only.
Modules
Introduction · Module 1 · Module 2 · Module 3 · Module 4
Module 5 · Module 6 · Module 7 · Module 8 · Conclusion