1. Exercise and Pulmonary Rehabilitation Lynn Sieben RPFT Pulmonary Rehabilitation Program University of Minnesota

2. Muscle weakness Inactivity (avoiding activity) Increased effort to do work Decreased work capacity and increased shortness of breath People with lung conditions are often caught in a vicious circle of deconditioning University of Minnesota

3. Physical Activity “Lifestyle Exercise” Any activity that requires bodily movement. Some activity is better than none, more is better than some. The surgeon general’s report recommends that we accumulate a minimum of 30 minutes of moderate intensity activity on most if not all days of the week. University of Minnesota

4. Be Active and Stay Active Go for a walk Take the stairs instead of the elevator Follow a small child or toddler Park the car further from the door University of Minnesota

5. Be Active and Stay Active Do yard work or gardening Walk the dog Clean out storage areas or the basement Go golfing, shopping, or dancing University of Minnesota

6. How Many Steps Should I be Taking? 2,000 –4,000 steps/day indicate sedentary lifestyle. 4,000 – 7,000 steps/day indicate moderate activity level. 7,000 – 10,000 steps/day indicate active lifestyle. University of Minnesota

7. Aerobic Exercise is… Continuous, rhythmic, repetitive exercise that uses large muscles of the body. Some examples are biking, walking, swimming, dancing, rowing or cross country skiing. Recommended 3 to 6 days per week for the rest of your life. University of Minnesota

8. Aerobic Exercise…. How long and how hard? It is recommended to reach a goal of 20-60 minutes. Initially this may need to be done in shorter bouts several times per day. University of Minnesota

9. Aerobic Exercise…. How long and how hard? To exercise comfortably you should: Keep your “shortness of breath” rating no higher than a 4. Keep RPE scale between 3 and 4. Keep your oxygen level > 88%. University of Minnesota

10. Other Important Tips If you use a fast acting inhaler be sure to take it before exercise. You may need to use oxygen during exercise. Oxygen will help your muscles work more efficiently. University of Minnesota

11. Other Important Tips To help with anxiety and breathlessness use pursed lip breathing and diaphragmatic breathing. You are encouraged to use a walker, shopping cart or wheel chair if it allows you to be more active. University of Minnesota

12. It is important to: Warm-up Prepares the body for exercise Cool-down Prevents muscle soreness and stiffness Less chance of lightheadedness and irregular heart beats Reduces bronchospasm University of Minnesota

13. Also important…. Stretching Muscle Conditioning University of Minnesota

14. Indications of Exercise Intolerance Extreme fatigue Lightheadedness/Dizziness Severe muscle cramping Chest pain or pressure Severe joint pain Coughing Excessive or sudden onset of sweating or nausea University of Minnesota

15. Aerobic Exercise Facts It takes 2 to 3 weeks to begin improving your fitness level. It takes 6 weeks to 3 months to achieve significant improvement. It takes 3 to 6 months to achieve maximum fitness. In only 2 days of inactivity, you start losing endurance. Much of the exercise benefit will be lost within 2 weeks of inactivity. University of Minnesota

16. Staying on Track Look for ways to increase activity and exercise. Set specific and measurable short and long term goals. Think of possible barriers and make a plan. Seek help from others. Be creative and have fun! University of Minnesota