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Strength at home

Bronchiectasis workout: walk, huff and get stronger

Exercise helps loosen phlegm, and a huff while you're breathing harder helps bring it up. This session builds both in: short walks with one or two huffs after each, five strength moves, then your usual airway clearance. It adds to your daily airway clearance; it doesn't replace it. Work at a level where you're breathless but can still speak, about 3 to 5 out of 10. Have tissues and a lidded pot to hand. If breathlessness limits you, ask your GP (general practitioner) or respiratory team about pulmonary rehabilitation, and use this alongside it or afterwards. The round lengths and doses are our editorial starting point.

35 minBeginner13 movesCardio machine · A bench or box · A band · An anchor point · A step · A wall · Something with weightHip flexors · Quads · Calves · Glutes · Back · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (about 5 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swinging low. Hold a counter if you need toEasier: Seated marchHarder: Standing band hip flexion
  2. Thoracic rotation5 each side
    Beginner · 3D demoTurn from the ribs, slowlyEasier: Side-lying open bookHarder: World's greatest stretch
  3. Breath reach5 breaths
    Beginner · 3D demoBreathe out for longer than you breathe inHarder: Slow breathing (6 breaths a minute)
  4. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoA little briskerEasier: Seated marchHarder: Standing band hip flexion

Walk and huff (add a third round as you get fitter)

2 rounds

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoWalk round the house, garden or hall, or on a treadmill. Breathless but able to speak: about 3 to 5 out of 10Harder: Treadmill jogging
  2. Active cycle of breathing techniques (ACBT) with huffing1 or 2 huffs
    BeginnerA medium huff, like steaming up a mirror. If you hear crackles, cough the phlegm into a tissue or pot
  3. Slow breathing (6 breaths a minute)30 to 60 s
    Beginner · 3D demoBreathing control: gentle and relaxed until your breathing settles. Sit if you need toEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Strength

2 rounds · Rest 1 min of easy marching between rounds

  1. Sit to stand from a chair8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoBreathe out as you standEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Band row10
    Beginner · Back, Biceps, Shoulders · 3D demoA light band at chest height; breathe out as you pullHarder: Supported single-arm dumbbell row
  3. Low step-up1 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoOn the bottom stair with the rail in reach; change the leading leg every 4 stepsHarder: Step-up
  4. Wall push-up8 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push awayHarder: Push-up
  5. Seated knee extension (chair)10 each leg
    Beginner · Quads · 3D demoStraighten slowly, lower more slowlyEasier: Quad set (static quads)Harder: Leg extension

Clear your chest (5 to 10 minutes)

  1. Active cycle of breathing techniques (ACBT) with huffing5 to 10 min
    BeginnerYour usual airway clearance while your chest is loose: breathing control, 3 to 5 deep breaths, then 1 or 2 huffs. Repeat until your chest feels clear or you get two clear huffs. If your physiotherapist taught you a device or another technique, use that instead

Cool-down (about 2 minutes)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downEasier: Seated marchHarder: Standing band hip flexion
  2. Doorway chest opener30 s each side
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Tips

  • This adds to your daily airway clearance; it doesn't replace it. Ask your physiotherapist how exercise fits around your routine.
  • New to it? Do one walking round and one strength round, and add rounds over a few weeks.
  • If you use a reliever inhaler or a saline nebuliser before airway clearance, take it as your team advises.
  • Drink water during and after. Use your own towel and water bottle, and wash your hands afterwards.
  • During a flare-up, skip the rounds: walk gently, do your airway clearance more often and follow your self-management plan. Come back with one round when your symptoms are near your usual.
  • If you cough up blood, stop. For a few small spots, flecks or streaks, ask for an urgent GP appointment or get help from NHS 111. For more than just a few spots or streaks, call 999.
  • Stop and get advice if you get chest pain or tightness, feel much more breathless than usual, or feel dizzy, sick, clammy or very cold.
  • Leak when you cough or huff? Add the daily pelvic floor workout.

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.

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Questions people ask

How long does the bronchiectasis workout: walk, huff and get stronger take?

About 35 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: Cardio machine, A bench or box, A band, An anchor point, A step, A wall, Something with weight. 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. 7 of its 13 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.