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Cardio & conditioning

Breathe and move: a home workout for COPD

Getting a little out of breath is part of this, and it isn't harmful. Use the breathing you'd learn in pulmonary rehab: pursed-lip breathing, blow as you go (breathing out during the effort) and paced breathing on the move, and rest in a recovery position whenever you need to. If you use oxygen when you move, use it on your usual setting. Pulmonary rehabilitation is the best place to start: ask your GP or respiratory team, and use this at home alongside it or afterwards.

25 minBeginner12 movesA bench or box · A wall · A step · A band · An anchor point · Something with weight · A dumbbellHip flexors · Calves · Quads · Glutes · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Settle (2 minutes)

  1. Pursed-lip breathing1 min
    BeginnerSitting, or leaning forward with your forearms on your thighs
  2. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoBreathing control: gentle and relaxed, shoulders down, at any comfortable countEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Warm-up (5 minutes)

  1. Seated march2 min
    Beginner · Hip flexors, Quads, Abs · 3D demoSwing your arms gentlyHarder: Standing march
  2. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, holding a counterHarder: Standing band hip flexion
  3. Slow calf raise10 reps
    Beginner · Calves · 3D demoHolding a chair backEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Circuit (about 7 minutes a round)

2 rounds · Rest As long as you need between rounds

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoOr walk up and down the hall. Breathe in for 1 step and out for 2. Aim to need to stop for breath partway through a sentenceHarder: Standing band hip flexion
  2. Sit to stand from a chair8 to 10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoBlow as you go: breathe in before you stand, and out through pursed lips as you standHarder: Bodyweight squat
  3. Pursed-lip breathing30 to 60 s
    BeginnerRecover sitting, leaning forward, until your breathing settles
  4. Low step-up1 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoOn the bottom stair, with the rail in reach. In for 1 step, out for 2Harder: Step-up
  5. Band row10 reps
    Beginner · Back, Biceps, Shoulders · 3D demoA light band; breathe out as you pullHarder: Supported single-arm dumbbell row
  6. Seated knee extension (chair)10 each leg
    Beginner · Quads · 3D demoBreathe out as you straighten the kneeEasier: Quad set (static quads)Harder: Leg extension
  7. Seated dumbbell lateral raise8 reps
    Beginner · Shoulders · 3D demoLight weights or none; breathe out as you lift. Arm work can make you breathless, so go slowlyEasier: Band lateral raiseHarder: Smith machine upright row
  8. Pursed-lip breathing30 to 60 s
    BeginnerRecover before the next round

Cool-down (4 minutes)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downHarder: Standing band hip flexion
  2. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)
  3. Standing Quad Stretch30 s each side
    Beginner · 3D demoHold the wallHarder: Face-down quad and hip flexor stretch with a strap
  4. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting, with gentle breathing controlEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Tips

  • Start with one round, and add the second when you can finish the first without a long rest.
  • Use the talk test: if you can say "this activity is going to do me good" without stopping for breath, you can work a little harder; if you can only say one word at a time, slow down.
  • If you use oxygen when you move, use it on your usual setting and check you have enough. Speak to your oxygen team about any worries.
  • Keep your reliever inhaler with you, and wait 1 to 2 hours after a meal before you start.
  • Stop and get advice if you have chest pain or tightness, feel more breathless than usual, dizzy, sick, clammy or very cold, or start wheezing.
  • Call 999 if you find it very hard to breathe or can't speak, your chest feels tight or heavy, or your lips or skin turn very pale, blue or grey.
  • During a flare-up, skip the circuit and follow your action plan. Come back with one round when your symptoms are near your usual.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the breathe and move: a home workout for copd take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A step, A band, An anchor point, Something with weight, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.