What are the best core exercises for people with COPD?

2 How to do core exercises safely

Before beginning any core exercise program, it's important to consult your doctor and get clearance, as well as work with a qualified trainer or physical therapist to guide and monitor your progress. To perform core exercises safely for people with COPD, start slowly and gradually increase the intensity and duration of your exercises. Focus on low-impact and low-resistance exercises and progress to more challenging ones as you become stronger and more confident. Additionally, proper breathing technique is essential; breathe in through your nose and out through your mouth, exhaling during the hardest part of the exercise and inhaling during the easiest part. If short of breath, use pursed-lip breathing by breathing in through your nose and exhaling slowly through pursed lips. Listen to your body, taking breaks and resting when needed; drink plenty of water to stay hydrated. Lastly, use proper form and technique: keep your spine neutral, engage your core muscles by drawing your belly button in toward your spine, keep shoulders relaxed away from ears, and avoid jerking or twisting movements.

3 Examples of core exercises

Core exercises can be done at home or in a gym with minimal equipment such as your own body weight, a mat, a chair, a ball, or a band. Before starting, it's important to warm up and cool down afterwards. Examples of core exercises include the pelvic tilt, seated rotation, bird dog, and plank. The pelvic tilt involves lying on your back with your hands on your hips or by your sides and tilting your pelvis up while flattening your lower back against the mat. The seated rotation involves sitting on a chair and rotating your torso to the right and left while holding a ball or band. The bird dog involves getting on your hands and knees with your wrists under your shoulders and knees under your hips, then lifting your right arm and left leg in opposite directions. Lastly, the plank involves lying on your stomach with elbows under shoulders and forearms on the floor then lifting hips and knees off the floor while supporting body weight on forearms and toes. Hold each position for as long as you can up to 30 seconds before resting and repeating 2 to 3 times.

4 Modifications and variations

You can modify or vary the core exercises according to your fitness level and comfort. For example, to make the pelvic tilt easier, place a small pillow under your lower back or do it on a soft surface. Conversely, you can lift one foot off the floor or do it on a ball to make it harder. Similarly, for the seated rotation, you can use a lighter ball or band or rotate less to make it easier, or use a heavier ball or band or rotate more to make it harder. Additionally, for the bird dog, you can lift only your arm or leg or do it on a ball to make it easier, or add a band around your arm or leg or do it on an unstable surface to make it harder. Finally, for the plank, you can do it on your knees or on a chair to make it easier, and do it on your toes or on a ball to make it harder.

5 How often and how much

The frequency and duration of your core exercises depend on your goals, abilities, and preferences. A general recommendation is to do core exercises 2 to 3 times a week for 10 to 30 minutes per session. You can also incorporate core exercises into your other workouts, such as aerobic, strength, or flexibility training. The key is to be consistent and enjoy the process. You'll soon notice the benefits of core exercises for your breathing, posture, balance, and function.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?