COPD Home Exercise Routine: Part 1 | For over 70+

In this video Michael from The Mayfair Clinic goes through the best exercises for over 70s, these exercises are those that are prescribed to those suffering from COPD, diabetes, and asthma. They are prescribed to try to improve your condition, or at the very least stabilise your condition. With COPD the aim is to either increase your lung capacity, or again at the very least maintain your lung capacity, to stop you from getting any worse. So these aim to be the best breathing exercises for over 70s.

If these exercises are for you, please be consistent with them, try to do them everyday, and start of with no weight and between 3-5 reps of each exercises.

Depending on how you get on, you can always increase the weight slightly, and/or increase the repetitions. Please do this workout once all the way through, everyday. We hope that it proves helpful for you, and if you have any questions please pop them in the comments section and we will do our best to get back to you swiftly.

The exercise routine:
1. Biceps
2. Out & Up
3. Out halfway
4. Out to the front
5. Out and In (towards the armpits)
6. Up Vertical
7. Burner (criss-cross)
8. Advanced: Elbow - Knee

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There's a lot of videos going around to try and help people that are a little bit older in society who are going to be in isolation over the next couple of weeks, and maybe even months. And a lot of those might be a little bit more advanced than certain people. We've unfortunately got a family member who's got COPD, and they've got some exercises they've been given by the NHS, I'm gonna run through those with you because this may not be ideal for you watching this. But if you've got any parents or grandparents that aren't able to do some of the more robust exercises, and there's some simple ones that are found, remember was given from the NHS, which can help you so I'm just going to go through those, we'll help them. I'm sure go through those in this video and take it nice and slowly and just explain as we go along. Now, the routine is eight steps, a warmup, and one sort of bonus one at the end. And I'll go through them step by step. You can use any sorts of weights, or no weights at all.
The reason we've chosen to do this video with these things in mind in particular, is because the corona virus is something that affects the respiratory tract. And people with this condition, COPD, or who are going to get unfortunate or run the risk of getting these sorts of respiratory challenges could really do with doing these exercises as a precaution, because it improves that circulatory system improves that lung capacity, and just stimulates a little bit of adaptive change for the better, for their general health to help them be a little more stronger and resilient in the coming months, and really for long term, anyway, they're good exercises. And our family member was doing it before any of this was coming out anyway, it's helpful. So the first part just consists of really breathing and spending five minutes, just breathing a little bit more deeply. Letting that tummy come out and then breathing out, all the way, and just going through this couple of times over the course five minutes. As we're going through those exercises, that will help as well tying some of these movements into the breathing. So really getting that air into the lungs.
Breathing deeply, engaging all these lung muscles and filling the lungs with air, which is really important. And also waking up some of those deeper parts of the lungs that maybe haven't been used in a while. The deep breathing is really important and try and feel the diaphragm pulling down as you come out during these exercises. So the next one, number four, there's going to be out to the front. Remember to breathe deeply when you're doing some of these, feel it expanding, expanding your lungs and have a good go doing them. And consistency is really important the same as all the exercises we recommend to patients here in the clinic. Consistency is important. We want to get a baseline to start with when you're doing these in the first week, and you can do them daily, and then figure out how long it takes you. And you can slowly and carefully increase either the number of reps you're doing, maybe the weight you're doing as well. That will really help you stimulate these lungs get a little bit stronger, and build up a little bit of the sort of immune system around there because if your lungs are more robust, then you're going to do a lot better, whether it's coronavirus, now whether it's a flu in the end of the year, your body's gonna be much more resilient.

#COPD #COPDExercise #COVID19

[vivianreid]

Thank I enjoy the class feeling better since I started 😊

[suewright]

An excellent starter video! Very much appreciated 😊

[janetsydoruk]

Thank you very much. They really did help my breathing. I would suggest having the exercises already written down so that you can just go through them and we could do them along with you. They really helped.

[teresabennett]

Thank you so much. I have severe COPD and will try this out.

[kimmiller]

Thank you, this actually helped me. i do excersize, but your routine seemed better.

[guylaurent]

I have a heart problem and those are great exercises for me, Thanks

[cliffbird]

was diagnosed with moderate emphysema, mild coranary calification and mild thoracic kyphosis in march after a CT scan for a NHS lung health check to add the the chronic depression ive had since i was a toddler and ankilosing spondilitis. liver and kidney not working right caused by statins. muscles degradation cause by statins and the heart problem is also caused by statins.

Ive yet to start any treatment apart from an inhaler which isnt working. still waiting on more tests before they can start any training excercise or proper treatment. think ive had it for a long time as ive had trouble breathing since 1982 from getting a punctured lung and fractured ribs in the falklands war. Plus all the chemical weapons training i did by having to go into a gas chamber and have to get the gear on while holding my breath with gas filling the chamber. plus 1977 firemans strike i was on the green goddesses so inhaled a lot of smoke from fighting fires with no breathing apparatus.

So trying out these excercise till i can get to see a physio to get me started. but cause of the pandemic stuff thats on hold until further notice.
The CT scan was delayed for about 8 months cause of the pandemic so dont hold out much hope of getting the rest of the tests done this year and be put on the right medication and excercise program for me.

[shazben]

I’m trying to find excersizes that are for severe emphysema and for osteoporosis with kyphosis also will theses be ok I don’t want to fracture my spine again