The safest way to start exercising with COPD is to check with your provider first, begin with short, easy sessions, build up slowly, and stop if you notice warning signs such as chest pain or dizziness. Both the American Lung Association and MedlinePlus say exercise is part of living well with COPD. This page covers the types of exercise people use, what research says about which type helps most, a simple way to begin, and when to stop and call your care team.
Is it safe to exercise with COPD?
For most people with COPD, staying active is encouraged, but the plan should be set with your own provider. MedlinePlus says that exercise is good for everyone, including people with COPD, and advises you to talk to your provider about what kind of exercise is right for you and then start slow. (MedlinePlus, Day to day with COPD) The American Lung Association gives the same first step: talk with your healthcare provider before starting an exercise program and discuss the best exercise goals for you. (American Lung Association, Physical Activity and COPD)
The American Lung Association also warns that exercising too long or too hard may cause injury, shortness of breath or other COPD symptoms, so the goal at the start is to not overdo it. If your COPD has recently flared up or you were just in the hospital, ask your provider when it is safe to begin. See our COPD overview for background on the condition.
What are the best exercises for COPD?
Most guidance groups exercise into three kinds. You do not need all three on day one, and your provider or rehab team can help you choose.
Aerobic exercise
Walking, cycling and similar activity that raises your breathing and heart rate a little. The American Lung Association says aerobic exercise is good for your heart and lungs and allows you to use oxygen more efficiently. (American Lung Association)
Resistance training
Using light weights, bands or your own body weight. The American Lung Association says it makes all your muscles stronger, including the ones that help you breathe. (American Lung Association)
Stretching
Gentle stretches held for 10 to 30 seconds while you breathe slowly in and out. (American Lung Association) Stretching is a calm way to start and a good fit on days when you have less energy.
Which type of exercise works best for COPD?
No single type wins on every measure. A 2024 network meta-analysis pooled 19 randomized trials with 951 people who had stable COPD and compared aerobic, resistance, endurance and high-intensity interval training. High-intensity interval training had the highest probability of being best for six-minute walk distance (82.9%), resistance training for quality of life scores on the St. George’s Respiratory Questionnaire (49.8%), and endurance training for FEV1 (78.1%). The authors concluded that the results likely depend on patient characteristics, program parameters and delivery context. (Tian X, et al. Int J Chron Obstruct Pulmon Dis. 2024;19:2035-2050. PMID 39309599)
Those percentages are ranking probabilities from a statistical model, not a promise of what will happen for you, and they come from people with stable COPD. Higher intensity work is something to discuss with your care team first, ideally with supervision. The practical takeaway is that a mix of activity types, matched to your condition, is a reasonable plan to build with a professional.
How do you start exercising with COPD?
These steps are general guidance drawn from the sources below. Your own plan may differ.
- Talk with your provider about which activities and goals fit your COPD.
- Start slow. MedlinePlus notes you may only be able to walk a short distance at first, and that over time you should be able to go longer. (MedlinePlus)
- Try for at least 15 minutes, 3 times a week, as MedlinePlus suggests. (MedlinePlus) That can be built from shorter bouts.
- If you do not exercise regularly, gradually increase the amount of time. The American Lung Association describes moderate exercise as often being 20 to 30 minutes, three to four days a week, as a place to build toward. (American Lung Association)
- If you become winded, slow down and rest. (MedlinePlus)
- Tell your provider how it went so the plan can change as you do.
If breathlessness is the thing holding you back, our article on what to do when you feel short of breath walks through what to do in the moment.
When should you stop exercising with COPD?
Stop and call your provider if you feel
- Pain in your chest, neck, arm or jaw, feeling sick to your stomach, or dizzy or lightheaded. MedlinePlus says to stop exercising and call your provider. (MedlinePlus)
- A fever or infection, chest pain, increased shortness of breath, or feeling dizzy, weak or unsteady. The American Lung Association says exercise is not advised when you have these, and to contact your provider right away. (American Lung Association)
Signs of a COPD flare-up
MedlinePlus lists signs to contact your provider when breathing does not improve with your action plan. They include breathing that is getting harder, faster than before, or shallow so that you cannot get a deep breath, being unable to speak in full sentences, a fever, feeling sleepy or confused, coughing up dark mucus, blue lips or fingertips, or chest pain. It adds that a full-blown flare-up may mean you need to go to the hospital. (MedlinePlus, COPD flare-ups) Do not try to exercise through a flare-up.
What about breathing exercises for COPD?
Breathing techniques are usually taught alongside exercise rather than in place of it. MedlinePlus describes pulmonary rehabilitation as a program where specialists teach you to breathe, exercise and live well with COPD. (MedlinePlus) Our benefits of pulmonary rehab article covers what the research says about the full program.
Can a supervised program make exercising with COPD easier?
The American Lung Association says pulmonary rehabilitation can be a great way to stay active and learn how to exercise with COPD. (American Lung Association) Having a trained person watch how you respond, adjust the pace and tell you when to rest is a big part of why many people prefer it to going it alone. See pulmonary rehab versus exercising on your own and what happens in a pulmonary rehab session.
Bloom Medical Group provides one-on-one virtual pulmonary rehab, live by video, with sessions run by licensed respiratory therapists and clinical exercise physiologists, billed to commercial insurance. It is built for adults with COPD, moderate to severe asthma, ILD or long COVID. You will need a referral from the doctor treating your lung condition, and our pages explain how to get a referral and whether insurance covers pulmonary rehab.
Frequently asked questions
Guidance from the American Lung Association describes three main types: aerobic exercise such as walking, resistance training, and gentle stretching. A 2024 review of 19 trials found that different types ranked best for different outcomes, so a mix chosen with your care team is reasonable.
Talk with your provider first, then start slow. MedlinePlus suggests aiming for at least 15 minutes, 3 times a week, and slowing down and resting if you become winded. Build up gradually.
MedlinePlus says to stop and call your provider if you have pain in your chest, neck, arm or jaw, feel sick to your stomach, or feel dizzy or lightheaded. The American Lung Association also advises against exercising with a fever or infection or increased shortness of breath.
Breathing techniques are usually taught together with exercise. MedlinePlus describes pulmonary rehabilitation as a program where specialists teach you to breathe, exercise and live well with COPD. Ask your provider which techniques fit you.
No. Contact your provider if your breathing is getting harder, you cannot speak in full sentences, or you have other flare-up signs listed by MedlinePlus. A full-blown flare-up may mean you need to go to the hospital.
Yes. Bloom provides one-on-one virtual pulmonary rehab, live by video, with sessions run by licensed respiratory therapists and clinical exercise physiologists, billed to commercial insurance. You can call 1-866-972-8228 to check your plan.
Next step
Not sure whether rehab fits you? Take our free 2 minute lung health assessment.
Ready to find out if you qualify? Call Bloom Medical Group at 1-866-972-8228 or fill in the see if you qualify form. One-on-one virtual pulmonary rehab with licensed respiratory therapists and clinical exercise physiologists, billed to commercial insurance.
This article is for education only and is not medical advice. Talk with your doctor about what is right for you.
Sources
- Tian X, et al. A Network Meta-Analysis of Aerobic, Resistance, Endurance, and High-Intensity Interval Training to Prioritize Exercise for Stable COPD. Int J Chron Obstruct Pulmon Dis. 2024;19:2035-2050. PMID 39309599
- American Lung Association. Physical Activity and COPD
- MedlinePlus. Day to day with COPD
- MedlinePlus. COPD flare-ups
