If you had told me as a child that one day I would complete 100 kilometer ultramarathons, I probably would have laughed. 

Not because I lacked determination, but because I was diagnosed with asthma at a young age. Like many people, I was told there were limits to what I could do. I was encouraged to be careful. I was advised to think about choosing activities that would put less stress on my lungs. Exercise felt like something I would always have to fight against rather than enjoy.

Thankfully, that wasn't the end of my story which I shared in this post (and the Youtube video linked here and the podcast episode linked here).

Over the past three decades, I have learned that asthma does not automatically prevent us from living active, fulfilling lives. It simply means we need to approach movement differently. Through years of trial, learning, setbacks, conversations with healthcare professionals, and thousands of hours of training, I developed a system that has helped me play competitive sports, climb mountains, complete marathons, and eventually finish 100 kilometer ultramarathons.

If you've ever wondered how I exercise with asthma, these are the five habits that have made the biggest difference in my life. My hope is that they help you build confidence, enjoy movement, and discover what your own body is capable of.

Important note: I am not a healthcare professional. I am simply sharing my personal experience as an Athlete with Asthma. Always work with your healthcare provider before changing your exercise or asthma management plan.

Be prepared before every workout

Success with asthma often begins long before the workout starts.

One of the biggest lessons I have learned is that preparation creates confidence. Instead of hoping everything goes well, I intentionally prepare for the demands that exercise places on my body. That simple shift has reduced stress and allowed me to focus on enjoying movement rather than worrying about what might happen.

Whenever I exercise, I make sure I have four essentials with me: my prescribed inhaler, water, electrolytes, and some form of fuel. These items are not signs of weakness. They are tools that allow me to support my body before problems arise. Having them nearby gives me peace of mind and helps me make smart decisions during training.

Hydration is especially important. When we become dehydrated, our bodies work harder. For someone living with asthma, that additional stress can make breathing feel even more challenging. I carry water almost everywhere because staying hydrated supports both my daily health and my athletic performance.

Electrolytes become increasingly valuable as workouts become longer or more intense. They help the body retain fluids and replace minerals lost through sweat. During an ultramarathon, my hydration strategy looks very different than it does during a short gym session, but the principle remains the same. Supporting my body before it reaches its limits always leads to better outcomes.

Nutrition matters just as much. During shorter workouts, a simple snack may be enough. During long endurance events, I often consume several hundred calories each hour because my body needs consistent energy to keep moving. Sometimes that fuel comes through food, and other times I rely on liquid carbohydrates when eating becomes difficult.

Preparation may seem simple, but simple habits repeated consistently create remarkable results.

Start slower than you think you need to

One habit surprises people more than almost anything else.

No matter what activity I am doing, I start slowly.

Whether I am lifting weights, running, hiking, or playing tennis, I never rush into maximum effort. I give my lungs, muscles, and cardiovascular system time to adapt gradually. This isn't just an asthma strategy. It is one of the smartest approaches any athlete can take.

I remember when I first started playing tennis. Every experienced player I met followed nearly the same warm up routine. We began close to the net with gentle shots before slowly moving farther back. We practiced volleys, overhead shots, serves, and only after everything felt ready did we begin playing a match.

That experience reminded me that the best athletes rarely skip the fundamentals.

As children, coaches naturally teach us to warm up before practice. As adults, many of us forget those lessons because life gets busy and we want to maximize every minute of our workouts. Unfortunately, our bodies often pay the price.

When I warm up slowly, my breathing becomes steadier, my muscles perform better, and my lungs have time to adjust to increasing demands. Instead of shocking my respiratory system, I gradually prepare it for harder work.

Starting slowly is not a sign that you are behind.

It is a strategy that allows you to stay consistent over the long term.

Progressive overload transformed how I exercise with asthma

One of the most powerful concepts I have ever learned is progressive overload.

Today, this is a well known training principle. As a child, I had never heard the term, but someone unknowingly taught me the concept years before I understood the science behind it.

After my asthma diagnosis, I was encouraged to use my inhaler before nearly every activity. Later, another healthcare provider introduced me to a different approach that completely changed my perspective.

He encouraged me to keep my inhaler with me at all times while gradually delaying its use during soccer practice whenever it could be done safely. Instead of taking it before practice, I waited until symptoms actually began to appear while remaining prepared to use it whenever necessary.

At first, I only waited a few minutes.

Then those few minutes became longer.

Eventually, I completed entire practices without needing it.

That transformation did not happen in a week. It took months of consistency, patience, and careful observation. Even today, when I become sick or my asthma flares up, I still use my inhaler when needed. The goal was never to avoid medication. The goal was to help my lungs become stronger over time while always respecting my body's signals.

This experience taught me that meaningful progress rarely happens overnight.

Progressive overload does not mean constantly pushing harder every day. Real progress includes setbacks, recovery, and periods where you intentionally reduce your workload. Growth is rarely linear, and that is perfectly normal.

Every athlete experiences seasons of improvement, maintenance, and recovery. Learning to embrace those seasons has allowed me to stay active for decades.

Recovery is where stronger lungs are built

Many people believe improvement happens only during hard workouts.

I have found the opposite.

The body actually grows stronger during recovery.

That is why I intentionally build rest into every training plan. During individual workouts, I allow myself to slow down, walk, or pause whenever necessary. During longer training cycles, I also schedule easier weeks where both intensity and volume decrease.

For marathon training, I often follow three weeks of gradually increasing workload followed by one recovery week. That pattern gives my body time to adapt instead of constantly operating under stress.

Recovery becomes even more valuable when living with asthma.

Sometimes the smartest decision is to stop pushing, step back, and allow your breathing to settle naturally. That choice is not quitting.

It is training intelligently.

I have learned that consistency always beats intensity over the long run. Small improvements repeated week after week eventually create extraordinary results.

Audible exhales changed the way I breathe under pressure

One technique has become one of the most valuable tools in my asthma toolkit.

Powerful audible exhales.

I first discovered their importance while climbing fourteen thousand foot mountains in Colorado. As elevation increased, breathing became significantly more difficult. Trying to force a deep inhale often created even more tension.

Instead, I shifted my attention to forcefully and intentionally breathing out.

Everything changed.

Strong exhales naturally created space for deeper inhales without me forcing them. Instead of fighting my breathing, I started working with it.

Over time, I noticed this technique helped during mountain climbs, endurance races, difficult workouts, and stressful moments outside of athletics as well.

The audible sound gave my mind something concrete to focus on. Rather than becoming overwhelmed by discomfort, I concentrated on creating calm, controlled, rhythmic breaths.

That simple adjustment has helped me regain control countless times.

Today, I still rely on audible exhales whenever I face difficult climbs, long races, or moments where my breathing feels challenged.

Movement is one of the greatest gifts we can give ourselves

If there is one message I hope you remember, it is this.

Movement is worth pursuing.

Asthma may require us to be more thoughtful, more prepared, and more patient, but it does not automatically prevent us from becoming stronger, healthier, or more confident.

Every workout is an opportunity to build trust with your body.

Every warm up is an investment in your future.

Every recovery day prepares you for your next breakthrough.

You do not need to become an ultramarathon runner.

You do not need to climb mountains.

You do not need to play competitive sports.

You simply need to take the next step that is right for you.

Some days that may be a short walk around your neighborhood. Other days it may be your first strength workout, your first hike, or your longest run yet.

Progress is personal.

Celebrate each victory because every step forward matters.

Final thoughts on how I exercise with asthma

Looking back, I realize that asthma shaped me into a more intentional athlete.

It taught me to prepare carefully, warm up patiently, train progressively, recover consistently, and breathe with purpose. Those lessons have influenced far more than my athletic performance. They have shaped how I approach challenges throughout my life.

If you have been hesitant to begin exercising because of asthma, I hope my journey reminds you that your diagnosis does not define your future.

Start where you are.

Use the tools available to you.

Work closely with your healthcare team.

Stay patient with yourself.

Most importantly, keep moving.

Your journey will not look exactly like mine, and it shouldn't. But with consistency, preparation, and compassion for yourself, you may discover that you are capable of far more than you ever imagined.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.