Progression of Activities for a Sedentary Adult Female with Asthma

For a sedentary female in her forties with asthma, starting a fitness program must begin at a slow pace in order not to cause respiratory difficulty but at the same time promote overall wellness. The first stage must involve mild exercise that will enable the body to adapt to exercise but not cause symptoms. Walking is a perfect starting point, starting with 10-15-minute sessions at a slow pace and then working toward increased duration: Progression of Activities for a Sedentary Adult Female with Asthma.

Swimming is a good alternative because a warm, moist environment keeps airways open. At low intensity, stationary cycling can build endurance with less strain (Panagiotou et al., 2020). Warming up properly, including dynamic stretching and controlled breathing, will enable one to prepare one’s lungs and muscles for exercise.

As the patient feels at ease with mild activity, the second stage must include a slow progression in duration and intensity. Walking, jogging, or elliptical training for 20-30 minutes at a slow pace can then be added. Strength training can then include body-weight training such as squats and lunges and then moving to resistance bands and light weights. Flexibility training in yoga and pilates can enhance the range of motion and breath control and, in turn, contribute to asthma control (Das et al., 2021).

Sessions must be spaced out weekly for proper resting while maintaining a routine. Environmental factors such as cold temperatures and high pollen count must be considered, as both can cause symptoms to worsen. Having a quick-relief inhaler and exercising with a friend can add an added level of security.

Assessing Progress

Tracking progress will verify that fitness training is effective and safe. Subjective and objective evaluations must be included in testing for fitness gain and following asthma symptoms. Subjectively, an exercise record book must be kept with duration, intensity, level of perceived exertion, and any level of respiratory difficulty.

With ongoing exercise, increased endurance and less breathlessness during and after exercise will verify positive adaptation (Patel & Zwibel, 2022). Greater ease of daily living activity, such as climbing stairs and grocery shopping, among others, indicates increased functional fitness.

Objective assessments include markers such as resting heart rate, respiratory rate, and oxygen saturation level. Decreased resting heart rate and shorter post-exercise recovery times indicate increased cardiovascular efficiency. Repeated spirometry tests can follow lung function and pulmonary capacity. The six-minute walking test, a marker of endurance, can serve as a benchmark.

Walking for a greater distance with less exhaustion and less breathlessness is a marker of increased aerobic fitness (Matos Casano & Anjum, 2023). Monitoring with a physician or fitness professional at follow-up can verify that the exercise prescription is still effective.

Benchmarks to Indicate an Increase in Duration and/or Intensity

Increasing exercise duration and intensity over time is important for continuous improvement and minimizing the danger of overexertion. One such benchmark is having the ability to exercise at the present level comfortably with no undue exhaustion, wheeze, or long-term breathlessness. If one can exercise at the present level with even and constant breathing and a heart rate at a moderate level, then it is likely a sign that one can exercise for an extended duration (Atakan et al., 2021). Another benchmark is a shorter resting period post-exercise, an indication of enhanced cardiovascular fitness and readiness for an added challenge in terms of exercise.

Strength and endurance markers must also be considered. Progression is warranted if one can repeat the resistive exercise with the correct form or lift additional weight with no strain. The “10% rule” must be applied, with exercise duration and intensity not exceeding 10% improvement per week to avert excessive strain (Boullosa et al., 2020).

The inclusion of interval training, with high-to-moderate intensity alternating and then resting, can build endurance with a break for resting. Monitoring for asthma symptoms both during and after exercise is critical, and any sign of distress must require a change to preserve safety and long-term viability.

References

Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective. International Journal of Environmental Research and Public Health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201

Boullosa, D., Esteve-Lanao, J., Casado, A., Peyré-Tartaruga, L. A., Gomes da Rosa, R., & Del Coso, J. (2020). Factors affecting training and physical performance in recreational endurance runners. Sports, 8(3), 35. https://doi.org/10.3390/sports8030035

Das, R. R., Sankar, J., & Kabra, S. K. (2021). Role of breathing exercises in asthma—Yoga and pranayama. Indian Journal of Pediatrics, 89(2), 174–180. https://doi.org/10.1007/s12098-021-03998-w

Matos Casano, H. A., & Anjum, F. (2023, August 14). Six-minute walk test. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK576420/

Panagiotou, M., Koulouris, N. G., & Rovina, N. (2020). Physical activity: A missing link in asthma care. Journal of Clinical Medicine, 9(3), 706. https://doi.org/10.3390/jcm9030706

Patel, P. N., & Zwibel, H. (2022). Exercise physiology. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK482280/

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07 Assignment

• Recommend an appropriate progression of activities for a sedentary forty-year-old adult female with asthma wanting to become fit. How would you assess her progress? What benchmarks would indicate an increase in duration and/or intensity?

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