I like to walk and run outside as much as possible,
even in the winter, even when it's cold and rainy,
like the day we are having today.
If you have asthma, you have to have a plan for each
season. Otherwise, you may find all sorts of reasons of
excuses for not working out.
Generally we're told not to exercise outdoors in the
winter, when the air is cold and dry. And in the spring,
we have to worry about pollen and allergies. Same
thing in the fall for some people.
In the summer, we have to worry about heat, humidity,
smog and pollution. And those of us with allergies to
dust mites and other indoor allergens have something
going on all year round.
Of course, I'm generalizing here. Perhaps you live
in an area where you don't have these seasonal
considerations. If so, good for you!
For the rest of us, I think we sometimes have to
ignore these perils and get outside whenever we
can.
For example, I love to run on the trails near my
home, which are absolutely beautiful. One of my
favorite times to run is when it has snowed. The
woods look gorgeous.
But it's cold out. What to do?
Well, I make up my mind that I am going to do it,
rather than miss out on the fresh air and an
activity I really enjoy.
So, I warm up for longer than usual. And I walk
to begin with, to make sure I am breathing only
through my nose. I gradually get my body ready to
run.
When I run, I may take a slower pace to begin with,
so I can see how my breathing is doing. I speed up
or slow down during the run depending on how
I am feeling.
I also take time to look out at the woods and the
stream the trail follows, and enjoy the scenery.
One of the most important things I do is to get
into a rhythm or cadence with my breathing. For
example, I inhale for 4 steps, hold for 2, exhale
for 6 steps, hold for 2.
As I start running faster, the cadence may quicken
as well. I inhale for 4, exhale for 4, with no holding.
As long as your exhale is as long as (or longer
than) your inhale, you are doing OK.
I mention all this because I know how daunting
exercising can seem if you have been having a bad
time with your asthma, or if you have not been
active in awhile.
One of the best ways to get started with physical
activity is to tell yourself that you are going to
"test" yourself.
Tell yourself you are going to begin a workout,
perhaps a walk, and see how you feel. As you warm up
and get into a rhythm, you may find that you are
feeling better than expected. In fact, you may lose
yourself in the walk and, before you know it,
20 minutes has gone by.
On the other hand, if you are not feeling so great,
you can slow your pace and keep it short. Even if
you only walk for 10 minutes, you've done something
that's good for you.
You can apply this approach to any type of workout
or activity. I've used this "trick" on myself quite a
bit over the years.
For example, my martial arts training has usually
been in the evenings. But sometimes, after a long
hectic day, I just don't feel like training.
I know I should go, but I don't feel like I have the
energy to put in a really good workout.
Sound familiar?
At times like these, I tell myself that I will go,
get warmed up and see how I feel. If I still don't
have the "juice" I need to get a good workout, I'll
either do an easy one or cut it off early.
The result: I've had some of my best workouts on days
when I didn't think I had the energy.
In fact, I've never regretted showing up and getting
in a workout, no matter how listless or unmotivated
I've been beforehand.
If you've been putting off exercise, or only exercising
sporadically, now is the time to get more consistent.
Consistent exercise is one of the foundations of the
Overcome Asthma Program
(http://www.overcomeasthma.com/overcome_astma.html).
It's truly one of the most important things you can
do to improve your asthma and your overall health
and energy.
You don't have to set a personal record every time
you work out. Just get started and see how you feel.
Your body will guide you to the intensity that's best
for you on any given day.
And remember to breeeaaathe......
You Can Do It!
Karen Van Ness
http://www.OvercomeAsthma.com
P.S. If you've been telling yourself you should get
started on an exercise program...if you're ready to
lose that extra weight....if you'd like more energy
and control over your body -- then the "Fire Up Your
Metabolism" Program may be just the ticket. Learn how
the combination of deep breathing with dynamic movements
and a rational eating plan can help you reach your
weight loss goals - and improve your asthma. Click on
http://www.overcomeasthma.com/metabolism.html
for more information.
Copyright, KVN Enterprises, Inc. 2008
**The contents of this daily email are not to be considered
as medical advice. Always consult a physician before
beginning or changing any health or fitness regimen.**
