Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise with COPD or asthma
Exercise with COPD or asthma
By the Exercise Explorer team. Last updated 13 November 2026.
Breathlessness makes it tempting to avoid activity, but being inactive tends to make it worse. Pulmonary rehabilitation, a supervised exercise and education programme, is a standard treatment for COPD, and aerobic training has been shown to help asthma control. These are the options we rate well.
Read this first. Always use your usual inhalers and follow your asthma or COPD action plan. Speak to your GP, practice nurse or respiratory team before starting, and ask about pulmonary rehabilitation. This is general information, not medical advice.
The short answer
- A Cochrane review of 65 trials (3,822 people with COPD) found that pulmonary rehabilitation improved quality of life and exercise capacity, with improvements in dyspnoea and fatigue scores larger than the minimum clinically important difference.
- A 2020 review of 11 trials (543 adults with asthma) found that aerobic exercise training improved asthma control and slightly improved lung function, but not airway inflammation.
- Pace yourself. You should be able to talk, though breathless, while exercising.
- Ask your GP or nurse about a pulmonary rehabilitation referral if you have COPD.
The best exercises with COPD or asthma
Aqua Aerobics
Group exercise to music in a pool.
Tai Chi
Slow, flowing movements for balance and calm.
Resistance Band Training
Full-body workouts with elastic bands.
Hatha Yoga
Slow poses with breathing and stillness.
Stationary Bike
Seated cycling at the gym or at home.
Water Walking
Walking in chest-deep water for gentle resistance.
Chair Exercises
Seated exercises for strength and circulation.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Short, flat walks at a pace where you can still talk, building up gradually.
30 min × 5/wkEffort ●○○○○Free - 2Aqua AerobicsModerate evidence
Warm, humid pool air suits some people with asthma. Check that chlorine does not trigger symptoms.
45 min × 2/wkEffort ●●○○○Low cost - 3
- 4Resistance Band TrainingModerate evidence
Light strength work. Pulmonary rehab programmes commonly include it.
30 min × 3/wkEffort ●●○○○Low cost - 5Hatha YogaModerate evidence
Gentle poses and breathing. Avoid breath-holding.
60 min × 2/wkEffort ●●○○○Low cost - 6Stationary BikeLimited evidence
Seated and easy to control. Aerobic training was the basis of the asthma trials.
30 min × 3/wkEffort ●●○○○Low cost - 7
- 8
What to avoid or go slowly with
- Exercising when your symptoms are flaring, or you have a chest infection. Wait until you are better.
- Cold, dry air, pollen or pollution if they trigger your asthma. Choose indoor activity or wear a scarf over your mouth in cold weather.
- Holding your breath. Breathe steadily, and for COPD try pursed-lip breathing.
- Forgetting your reliever inhaler. Keep it with you.
- Pushing until you cannot talk at all. Slow down and rest.
How to start exercising with COPD or asthma: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 5 to 10-minute gentle walk, with your inhaler to hand.
- Day25 to 10 minutes of seated arm and leg exercises.
- Day3A 10-minute walk, resting when needed.
- Day4Rest.
- Day5Repeat Day 2.
- Day6A 10 to 15-minute walk, or gentle water exercise.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how was your breathing during and after?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Severe breathlessness that does not improve with your reliever inhaler
- Chest pain or tightness that does not ease with rest
- Blue or grey lips, confusion, or being unable to speak in full sentences
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Breathlessness that is getting worse, or more wheeze or cough than usual.
- Needing your reliever inhaler more often.
- Dizziness, palpitations or ankle swelling.
- You have not had your asthma or COPD reviewed recently.
What the research says
A 2015 Cochrane review of pulmonary rehabilitation for COPD included 65 randomised trials (3,822 people). It found statistically significant improvements in all outcomes. In four domains of quality of life (dyspnoea, fatigue, emotional function and mastery) the effects were larger than the minimal clinically important difference, with moderate-quality evidence for dyspnoea and low-quality evidence for fatigue and mastery. The review noted a high risk of bias, since participants could not be blinded.
A 2020 systematic review and meta-analysis of 11 studies (543 adults with asthma) found that aerobic exercise training of at least 8 weeks improved asthma control (standardised difference -0.48) and slightly improved lung function, but had no apparent effect on markers of airway inflammation. Participants averaged 36 years old, so results may not apply to older adults.
We did not find trials we had read in full on walking, tai chi or yoga specifically for COPD or asthma, so these are included because they are gentle and commonly recommended.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
Is exercise good for COPD?
Yes. A Cochrane review of 65 trials found pulmonary rehabilitation, which is built around exercise, improved quality of life and exercise capacity in people with COPD.
What is pulmonary rehabilitation?
A supervised programme of exercise and education, usually over 6 to 12 weeks, for people with long-term lung conditions. Ask your GP or nurse for a referral.
Can I exercise with asthma?
Yes, for most people. A 2020 review found aerobic training improved asthma control. Use your inhalers as prescribed and follow your action plan.
What if exercise triggers my asthma?
Talk to your GP or nurse. Warming up, using a reliever beforehand if advised, and choosing less triggering environments can help.
How do I manage breathlessness when exercising?
Pace yourself, rest as needed, and use breathing techniques such as pursed-lip breathing. You should be able to talk, though breathless.
How hard should I exercise?
Aim for a level where you are breathless but can still talk. Ask your clinician about a target for you.
When should I get help?
Call 999 for severe breathlessness that does not improve with your reliever, chest pain, or blue lips. See a GP if breathlessness is getting worse or you need your reliever more often.
Sources
- Pulmonary rehabilitation for chronic obstructive pulmonary disease. Cochrane Database of Systematic Reviews, 2015. doi.org/10.1002/14651858.cd003793.pub3
- Effect of aerobic exercise training on asthma in adults: a systematic review and meta-analysis. European Respiratory Journal, 2020. doi.org/10.1183/13993003.00146-2020
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955