Are you living with a respiratory condition like COPD, cystic fibrosis, asthma, or Alpha-1?

These respiratory diseases can bring unique challenges to your life. Even simple activities might leave you short of breath or feeling tired, but we're here to help!

While it’s natural to worry about overexerting yourself whenever you're active, but staying active is one of the most crucial things you can do to support your lungs and overall health when diagnosed with a respiratory disease like chronic obstructive pulmonary disease (COPD).

Low-impact exercises are designed to be gentle yet effective, and can all be done from inside your home but can also be brought outside!

Each of the following low-impact exercises are designed to ensure you get adequate movement without over exerting yourself and thus your respiratory symptoms.

They strengthen your muscles, improve circulation, and help your body so that it uses oxygen more efficiently. Even better, they’re adaptable for different energy levels and abilities.

So please start with these exercises at a slow pace, and make sure you speak with your doctor before beginning exercise regimen.

In this post, we’ll explore the best low-impact exercises for people with respiratory conditions, break down exactly how to do them, and share tips for staying safe.

Why Is Low-Impact Exercise Crucial for Lung Health?

Exercise helps keep your respiratory system strong and your body better equipped to handle the challenges of chronic lung conditions. Plus, regular exercise is vital to for your cardiovascular health as well.

Here’s some additional benefits of regular exercise for your lung health:

• Improves Lung Efficiency: Regular movement strengthens the muscles that support breathing, like your diaphragm.
  
  
• Boosts Energy Levels: Staying active helps reduce fatigue and builds endurance over time.
  
  
• Reduces Anxiety: Exercise releases endorphins, which can lower stress and improve your mood.
  
  
• Maintains Mobility: Gentle movement prevents stiffness and keeps your joints flexible.

Best Low-Impact Exercises for Respiratory Conditions

Below are 12 low-impact exercises, broken into categories to suit different needs and abilities.

If you are just beginning your exercise routine and it's been cleared by your doctor, you should start with walking and you can slowly start to increase your walking time, while also beginning to incorporate the other low-impact exercises we will share with you below.

1. Walking

Walking is helpful because it's a straightforward and highly effective form of exercise. It requires no special equipment, making it accessible to almost everyone, and can be done virtually anywhere, whether indoors on a treadmill or outside in a park.

You could even walk around your house if you had no other way to get your daily exercise in!

Walking helps to gently elevate your heart rate, which in turn improves cardiovascular health and enhances lung function.

Additionally, it allows you to control the pace and duration, making it an ideal choice for when diagnosed with a respiratory disease such as COPD.

As regularly walking can help to gradually build up your stamina and strength. This ensures that you can start slow and progressively increase your activity as your confidence and fitness improve, all while minimizing the risk of overexertion that could lead to worsening breathing symptoms.

What To Do:

1. Start on a flat surface indoors or outside in good weather.
2. Walk slowly for 5–10 minutes at your own pace. If it's cold outside, you could do this in your house and walk from room to room.
3. Gradually increase your time or distance as you begin to increase your strength and stamina.

Tips:

If you use oxygen, make sure your tubing is secure and long enough to allow for comfortable movement. You could do this with a home oxygen concentrator with an extended cannula or you could use your portable oxygen concentrator/oxygen tanks. 

Avoid outdoor walks on high-pollution or high-pollen days, so before you head out to get some exercise, you should be sure to check that air quality report and avoid going out when the air quality is reduced.

Exposure to airborne pollutants can exacerbate your symptoms, especially your feelings of shortness of breath.

2. Seated Marches

Performing seated marches is beneficial for 2 important reasons, this exercise helps to effectively build strength in your hips and thighs, which are crucial muscle groups for maintaining balance and mobility.

This exercise targets these areas without placing increased stress on your joints, making it an excellent choice for individuals who need to avoid high-impact activities. Which if you are diagnosed with COPD, applies to you.

By strengthening these muscles, you can improve your overall stability and support your body's ability to perform daily activities with greater ease.

Struggling with the ability to breathe is difficult enough, so our hopes is to minimize any strength related issues by encouraging regular daily exercise with things like seated marches!

Additionally, this exercise can enhance circulation in your lower body, contributing to better overall health and well-being.

How to Do Seated Marches:

1. 1. Sit upright in a sturdy chair with your feet flat on the floor.
   2. Lift one knee as high as is comfortable, then lower it back down.
   3. Repeat with the other leg, alternating sides.
   4. Continue for 30 seconds, rest, and repeat 2–3 times.
   5. As your strength begins to increase, you can even consider adding 1-2 more sets of seated marches.

3. Seated Toe and Heel Taps

Seated toe and heel taps are a fantastic and low-impact exercise that improves blood circulation and flexibility in your lower legs.

So not only are you getting some physical activity in, but you're also putting in the work to increase your circulation and flexibility.

You can do this exercise sitting on a chair or by sitting on the edge of your couch.

How to Do Seated Toe & Heel Taps:

1. 1. Sit with both feet flat on the floor.
   2. Lift your toes off the ground while keeping your heels planted.
   3. Lower your toes and lift your heels.
   4. Repeat for 30 seconds, rest, and do 2–3 sets.

4. Seated Side Twists

Now let's talk about another exercise you can do with the added benefit of loosening your spine and stretching your sides, by doing so this can help with improving your overall mobility.

I hope you are beginning to see the benefits of incorporating more than one of these low-impact exercises in the management of your COPD.

How to Do Seated Side Twists:

1. 1. Sit upright with feet flat on the floor.
   2. Place one hand on the opposite knee.
   3. Twist your upper body gently to the side, keeping your lower body stable.
   4. Hold for a few seconds, then return to the center and repeat on the other side.

5. Breathing-Focused Exercises

Breathing exercises are often one of the most overlooked exercises, but once you begin to use them you'll realize how beneficial they truly are. 

Breathing exercises not only strengthen your lungs but also help manage anxiety that can often arise when experience an increased level of shortness of breath for example.

Pursed-Lip Breathing:

1. Inhale deeply through your nose.
2. Exhale slowly through pursed lips, like you’re blowing out a candle.
3. Repeat for 5–10 breaths.

Diaphragmatic Breathing:

1. 1. Sit or lie down comfortably. Place one hand on your chest and the other on your belly.
   2. Breathe in deeply, letting your belly rise while keeping your chest still.
   3. Exhale slowly, letting your belly fall.

If you struggle with any of these at first, keep practicing these exercises daily, especially when feeling short of breath as these are some of the most helpful exercises when experiencing an exacerbated shortness of breath.

6. Seated Overhead Reaches

This exercise is beneficial because it stretches and lengthens the muscles in your shoulders and upper back, which can often become tight and tense due to poor posture or prolonged periods of sitting.

Those times of being bent over like a little shrimp on your phone is most certainly not helping the matter either.

By regularly engaging in this low-impact exercise, you can help to alleviate tension and discomfort in these areas, leading to improved posture and alignment.

Because let's be honest, nobody enjoys chronic neck, back and shoulder pain.

Additionally, stretching these muscles enhances flexibility and range of motion, making it easier to perform regular daily activities with greater ease and comfort.

Over time, this can contribute to a more balanced and upright posture, reducing the risk of developing chronic pain or musculoskeletal issues.

How to Perform Seated Overhead Reaches:

1. 1. Sit upright and lift one arm overhead.
   2. Reach toward the ceiling, then gently lower your arm.
   3. Alternate arms and repeat 8–10 times per side.

7. Seated Leg Extensions

Let's now discuss a low-impact, COPD friendly exercise that focuses on  strengthening your quadriceps and improves knee flexibility.

How to Perform Seated Leg Extensions:

1. 1. Grab a chair & sit upright with your feet flat on the ground.
   2. Extend one leg out in front of you until it’s straight.
   3. Hold for a second, then lower it back down.
   4. Repeat with the other leg, alternating sides for 8–10 repetitions per leg.

8. Seated Shoulder Rolls

Feeling like you have tight shoulders? Try incorporating seated shoulder rolls into your daily exercise routine to help ease tension in your shoulders, while promoting overall relaxation.

If you frequently have shoulder pain or tight shoulders, you should definitely give seated shoulder rolls a try to see if that helps to provide some relief.

How to Do Seated Shoulder Rolls:

1. 1. Sit upright in a chair or on your couch and slowly roll your shoulders forward in a circular motion for 10 seconds.
   2. Reverse the direction and roll them backward for another 10 seconds.
   3. Repeat 2–3 times.

9. Seated “Swimming”

Let's have a little fun with this seated swimming exercise that not only engages your arms and shoulders, but this exercise adds a fun playful element to the mix!

How to Perform Seated "Swimming":

1. 1. Sit upright and mimic a freestyle swimming motion with your arms.
   2. Swing each arm in a large, slow circle for 10–15 seconds, then switch directions.

10. Seated Side Leg Lifts

Why It Helps: Strengthens your hips and improves lateral movement.

How to Do It:

1. 1. Sit upright and lift one leg out to the side as far as is comfortable.
   2. Lower it back down and repeat on the other side.
   3. Complete 8–10 repetitions per side.

11. Seated Towel Pull

For this exercise you will need to grab yourself a towel from the bathroom, or if you have a resistance band that will work as well. 

By practicing the seated towel pull exercise, you will be increasing the strength in your arms and upper back.

How to Do a Seated Towel Pull:

1. 1. Hold a towel or resistance band with both hands.
   2. Pull outward gently, stretching the towel while keeping your arms straight.
   3. Raise the towel above your head, then lower it back down.
   4. Repeat 8–10 times.

12. Seated Figure Eights

This exercise is beneficial because it significantly enhances coordination by requiring you to focus on the movement of your arms and hands, which helps improve your motor skills and spatial awareness.

Additionally, it actively engages the muscles in your upper body, including your shoulders, arms, and chest, promoting strength and endurance in these areas.

By practicing this movement, you can develop better control over your upper body, which is essential for performing daily tasks with ease and precision.

Furthermore, the rhythmic motion can also have a calming effect, reducing stress and promoting mental clarity. Give seated figure eights a try for yourself!

How to Do Seated Figure Eights:

1. 1. Extend your arms in front of you.
   2. Trace an imaginary figure eight in the air with your hands.
   3. Repeat 8–10 times.

13. Seated Ball Squeeze

Let's now focus on an exercise that strengthens your inner thighs and promotes circulation.

In order to perform the seated ball squeeze low-impact exercise, you will need to grab a small exercise ball or you could also use a pillow in exchange.

How to Do Seated Ball Squeezes:

1. 1. Hold a small ball or pillow between your knees.
   2. Squeeze gently for 5 seconds, then release.
   3. Repeat 8–10 times.

14. Light Strength Training

Below we've included a couple examples of low strength training that you can do from home.

By doing these light strength trainings, you will be building muscle strength to support your daily activities like carrying around your portable oxygen concentrator when running errands, and give you the strength you need for an independent lifestyle.

Bicep Curls:

Hold a weight in each hand and bend your arms at the elbow, bringing the weights toward your shoulders. Make sure you are standing straight with good posture to enjoy the full strength enhancing benefits provided by bicep curls.

Wall Push-Ups:

Stand facing a wall. Place your palms on the wall at shoulder height and bend your elbows to gently lower your chest toward the wall, then push back.

Start with one set of 8–10 repetitions and increase as you get stronger.

How to Get Started Safely

Before starting any new exercise routine, here’s what you should do:

• Talk to Your Doctor: Always check with your healthcare provider to ensure the exercises are safe for your condition. You could even go over some of the exercises routines you'd like to incorporate just to ensure.
  
  
• Start Slow: Begin with short sessions (5–10 minutes) and gradually build up. Listen to your body—if you feel dizzy, overly short of breath, or fatigued, stop and rest. Do not push yourself to your limits, this will be a gradual process that will provide noticeable benefits over the long term, but you must start slow and stick with it.
  
  
• Use Support When Needed: It’s okay to exercise with a caregiver, use oxygen, or lean on a sturdy chair for balance. Another option is to join pulmonary rehab and exercise when surrounded by others to provide that added level of piece of mind.

Staying Safe While Exercising

Now we want to help you incorporate exercise in your day to day life, but it's equally important to ensure you stay safe:

• Warm-Up and Cool Down: Take 2–5 minutes to stretch or gently move your body before and after exercise.
  
  
• Watch the Air Quality: Avoid exercising outdoors when the air is polluted, or during extreme weather. Before you head out, check the air quality online or via your weather app on your iPhone.
  
  
• Hydrate: Keep water nearby and drink regularly.
  
  
• Recognize Warning Signs: Stop exercising if you feel chest pain, severe shortness of breath, or dizziness. This is a big one, if you're experiencing any of those symptoms, stop what you're doing and sit down. You need to listen to what your body is telling you!

How to Make Your Exercise Enjoyable

Sticking to an exercise routine can be hard, especially when you are just getting started but here are some tips to keep it fun:

• Celebrate Small Wins: Every step forward counts. Did you walk an extra minute today? That’s worth celebrating!
  
  
• Try New Activities: Mix in things you enjoy, like chair yoga or even gentle dancing. You could even listen to your favorite songs while exercising.
  
  
• Make It Social: Join an online or local support group for people with COPD or respiratory conditions and share your progress.

Conclusion

Exercise might seem intimidating when you’re dealing with a respiratory condition, but it doesn’t have to be and it's incredible beneficial for the management of COPD and other respiratory conditions.

By starting small and choosing low-impact exercises that work for you, you can improve your lung health, build strength, and even feel more energized.

Remember, it’s about progress, not perfection. Take it one step—or one seated march—at a time, and celebrate every success along the way.

Ready to get started? Try one or two exercises from this list today and see how you feel. You’ve got this!