Walking
Per a recent study, researchers found that adults who took a brisk walk three times a week — half an hour at a time with five minutes of warm up and five minutes of cool-down — for 12 weeks improved asthma control and fitness levels without triggering an attack of the common repertory disease.
Weight training
Not only is weight training a great way to build strength, improve muscle tone, and shed unsightly pounds. But it’s also a simple way to implement exercise into your daily routine. Experts suggest beginning with 3 to 5 pound dumbbells to work the upper body and lower-body – focusing on exercises like squats, push-ups and lunges.
Cool down with a 10 to 30-minute walk. This allows the temperature and possible restriction changes which occur in the lungs to gradually reduce, decreeing the risk of an exercise-induced asthma attack.
Yoga
One preliminary study of 24 volunteer asthmatic patients found that individuals who practiced Indian yoga (in groups) daily for 50 minutes, while supervised, resulted in a decreased number of day and night attacks and use of anti-asthmatic drugs. Findings also showed significant improvement in the peak expiratory flow rate – aka a simple measurement of how quickly you can blow air out of your lungs. However, further research is recommended.