Welcome to PULMONARY EXERCISE PROGRAMME - Let's Talk Respiratory
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Welcome to PULMONARY EXERCISE PROGRAMME
In this handbook, you’ll find
a range of exercises that you
can do from the comfort of
your own home.
They have been selected by respiratory experts to help you
build muscle strength, balance and stamina so you feel less
breathless doing day-to-day activities.
If you’ve not exercised for a long time, the idea of doing a
full routine can be scary. There’s no need to worry, you set
the pace and choose the exercises that are right for you.
The goal is to do a little bit every day. Pick the exercises
you find easiest and gradually work towards a full routine,
adding more repetitions if and when it feels comfortable.
Each exercise has three levels so you can increase the
effort as you grow stronger.
At Your Own Pace 2Getting ready
It’s always important to look after yourself when you’re exercising
and work at a level that feels good for you. Remember that
being slightly out of breath when you’re exercising is
completely normalin fact, it’s good for you!
Before you start your session, make sure you warm up
and afterwards, remember to cool down and stretch out.
We’ve included some options in the handbook to help you.
Things to remember Preparing your exercise space
• Take breaks if you need to You’ll need to find a space in your
home where you have the room to
• Wear comfortable clothing
do your exercises. You will also
and non-slip shoes or trainers
need a few props to help:
• Drink plenty of water
• A high-backed chair
• If you use a rescue inhaler, keep it
• A clear section of wall/door
close by and use it if you need to
• Table to sit at (bicep curls)
• If you have a glyceryl trinitrate (GTN)
spray, have it with you just in case • A clock/watch/timer
As you get stronger, you might
want to use weights to increase the
challenge. You can buy arm or ankle
weights, or alternatively, use things
around your house. For arm weights,
used plastic milk bottles with handles
are perfect. You can fill them with
water to your desired weight.
If not, a can of beans will do!
At Your Own Pace 3Staying safe
If you’re exercising at your own pace, you shouldn’t experience any
problems. However, it is important to stop exercising straight away
if you have any sudden symptoms including:
• Chest pain or tightness
• Feeling dizzy, nauseous, clammy or cold
• Feeling increasingly wheezy
• Sore joints or muscle weakness
If this happens, contact your GP or healthcare professional
for advice or in case of an emergency, call 999.
At Your Own Pace 4Types of exercise
There are three types of exercise in your handbook: stamina,
strength and balance. Each exercise has a symbol next to it to
indicate which category it falls into. When you’re just starting
out, it could be a good idea to pick one from each category
to make sure you have a balanced routine.
Stamina
These aerobic activities work your heart
and lungs to build up your stamina.
Strength
These exercises improve your muscle strength.
Each exercise works a different muscle group.
Balance
These exercises will improve your balance
and co-ordination. They will make your
core stronger and support your back.
At Your Own Pace 5WARM-UP
EXERCISES
Here are a few simple warm-up moves to get your body ready for
exercise. You can do these sitting on a chair or standing, it’s up to you.
We have included a recommended number of repetitions/time as
a guide for each exercise. Feel free to adapt this to suit you.
At Your Own Pace 6Shoulder circles
• Keep your arms down by your side
or on your lap if you’re sitting
• Slowly move your shoulders
round in a circle 3–5 times
• Do the same in a forward motion
Head turns
• Slowly turn your head to the right
• Bring your head back to the centre
• Slowly, turn to the left
• Repeat 3 times on both side
Side bends
• Keep your body straight with your
arms by your side
• Slide your right arm a short
distance towards the floor, let your
torso bend in the same direction
• Make sure you don’t lean backwards
or forwards, only to the side
• Return slowly to centre
• Repeat on the left-hand side
• Complete 3 times on each side
At Your Own Pace 7Toe taps behind
• Stand straight with your arms
placed against a wall
• Take your right leg out behind
you and tap your toes on the floor
• Bring your foot back to the centre
• Repeat on your left leg
• Complete as many repetitions
as you can in 1 minute
Ankle bends
• Move your right leg forward
and tap your toes on the ground
• Now tap your heel
• Repeat on your left foot
• Complete 3 times on each side
Gently march on the spot until
your breathing returns to normal.
Your warm-up is complete!
At Your Own Pace 8MAIN
EXERCISES
You can create your own routine from the following exercises. It’s
up to you how many you want to do in one session and how many
repetitions you feel are enough. Try to aim for around ten minutes
of exercise but remember doing anything is better than nothing!
Stamina Balance Strength
Walking on the spot Heel lifts Arm punches
Arm lifts Bicep curls
Marching on the spot Knee extensions
Side stretch
Leg stretch
Wall press-ups
At Your Own Pace 9Walking on
the spot
Level one
• Walk at a slow pace on the spot
• Keep your knees low and take
little steps
• If you need extra support,
hold onto the back of a chair
• Aim for 30 seconds
Level two
• Increase the pace a little
• Aim for 40 seconds
Level three
• Increase the pace again
• Aim for 1 minute
At Your Own Pace 10Arm lifts
Level one
• Stand or sit with your arms
by your side
• Slowly raise your right arm
to shoulder height
• Lower your arm
• Repeat with your left arm
• Aim for 3 times on each side
Level two
• Aim for 5 times on each side
Level three
• Aim for 7 times on each side
• You can also add a wrist weight
or hold a bottle of water/can
At Your Own Pace 11Marching on
the spot
Level one
• March on the spot keeping
a steady rhythm
• Start with ten steps
Level two
• Swing your arms as you march
• Increase to 15 steps
Level three
• Increase to 20 steps
• Increase the speed you march
At Your Own Pace 12Arm punches
Level one
• Start with your arms by your
side, make a fist with your hands
• Bend your elbows and bring your
arms up to your chest
• Now straighten your arms out in
front of you, keeping them parallel
• Bring your hands back to your chest
• Try to repeat this action 3 times,
going a little higher each time.
If you can, reach up above your
head on the last go
• Then repeat exactly in reverse,
coming lower each time and
bringing you arms back into
your chest
• Finally, let your arms drop
down to your sides
Level two
• Try holding a small weight
in your hands
Level three
• Try using a wrist weight or
holding a bottle/can
• Try to repeat the exercise 2 times
At Your Own Pace 13Heel lifts
Level one
• Standing straight, place your
hands lightly on the back of a
chair for support
• Try not to put any weight on
the chair as you balance
• Slowly rise up onto your tiptoes
• Slowly lower down again
• Try to do this 3 times
Level two
• When you’re at the top on your
tiptoes, try to lower your heels
gradually as your count slowly
to four
• Try to do this 5 times
Level three
• Complete the exercise standing
on one leg at a time
• Aim for 7 repetitions
At Your Own Pace 14Bicep curls
Level one
• Sit at a table with your elbows
resting on it
• Hold weights in each hand with
your palms facing upwards
• Gently bend your right elbow
and lift the weight slowly towards
your shoulder
• Slowly lower your arm
• Repeat on the left side
• Try and do 3 bicep curls on each side
Level two
• Do the exercise standing up
• Start with arms down by your side
• Aim for 5 repetitions on each side
Level three
• Lift both arms at the same time
• Increase the weight you are holding
• Aim to do 5–10 bicep curls
At Your Own Pace 15Knee extensions
Level one
• Sit on a chair with your
feet side by side
• Lift your right leg and straighten
it out in front of you
• Make sure your thighs stay
on the chair
• Lower your foot back to its
starting position
• Repeat with your left leg
• Aim to do 3 on each side
Level two
• Pause when your leg is straight
and count to 3
• Aim to do 5 extensions on each leg
Level three
• Pause when your leg is straight
and count to 5
• Aim to do 7 extensions on each leg
• You can add ankle weights
if you have them
At Your Own Pace 16Side stretch
Level one
• Sit on a chair with your feet apart
• Reach your right arm up to
the ceiling
• Lean gently over to the left
till you feel a slight stretch
down your right side.
• Return back to the centre
• Repeat with your left arm
Level two
• Do the exercise standing up, using
a chair for support if you need to
• Count to 3 as you hold the stretch
Level three
• Count to 5 as you hold the stretch
At Your Own Pace 17Leg stretch
Level one
• Sit on the edge of a chair
• Keep your back straight and
your feet flat on the floor
• Place your right leg out in
front of you
• Place your hands on your left
thigh for support
• Bend forwards slightly from
your hips until you can feel a
slight stretch down the back
of your right leg
• Repeat on your left leg
Level two
• Count to 5 as you hold the stretch
Level three
• Lean deeper into the stretch
• Hold and count to 10
At Your Own Pace 18Wall press-ups
Level one
• Stand up straight facing a wall
or closed door
• Keep your feet slightly apart and
about 1 foot away from the wall
• Place your hands on the wall at
shoulder height
• Keeping your body as straight
as possible, slowly bend your
elbows to take your body closer
to the wall
• Pause for a moment and then
push back to standing
• Try to do 3 press-ups
Level two
• Stand a little further away
from the wall
• Try to do 5 press-ups
Level three
• Do the exercise on your tiptoes
• Try to do 10 repetitions
At Your Own Pace 19Cool down
After you’ve finished your main exercises, gently march on the spot
until your breathing returns to normal. Well done!
Job number Teva UK Limited, Ridings Point, Whistler Drive, Date of preparation
NPS-GB-NP-00115 Castleford, West Yorkshire, WF10 5HX January 2021
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