Maybe you’re like me—told at a young age that you wouldn’t be able to exercise like everyone else. At four years old, I was already obsessed with soccer. I wanted to play year-round, but doctors told my parents that I’d need my inhaler before, during, and after every game and practice… if I dared to play at all.

That kind of message can scare a kid away from sports for life. Thankfully, my parents had a different vision for me. They encouraged me to move, breathe, and find what worked for my body, not just follow limits prescribed by fear. That mindset shaped my relationship with exercise—and helped me transform from a kid with asthma into a certified yoga instructor and elite ultra endurance athlete.

And now, I’m here to help you do the same. In this blog post (or maybe you want to watch the video embedded above and linked here, or take the podcast episode version linked here with you on your next run), I am sharing with you the Top 5 exercises that I return to week after week. They’ve helped me build stronger lungs, develop mental resilience, and stay consistent—even with asthma and a heart condition. If you're just getting started, or trying to level up, these movements are your roadmap.

1. Walking and Hiking – the first step to building lung power

Walking may sound basic, but it’s the foundation. If you’re dealing with asthma, haven’t worked out in a while, or just want to move without fear, start here.

Hiking adds elevation and nature, making it my personal favorite. I fell in love with the Colorado mountains back in 2015, climbing 13,000 and 14,000-foot peaks. I didn’t run for five years—just hiked. But over time, I got faster. I started jogging downhill. Eventually, I ran uphill. It was a natural progression, and it worked because I listened to my body.

Think of walking and hiking as one side of a spectrum. On the other side is running. The key is to stay on that spectrum and inch forward. One day you're walking. The next, you’re jogging. A few months later, you’re running further and faster than you ever thought possible.

2. Running – train your breath, not just your legs

Running with asthma requires strategy. It’s not about speed—it’s about control. I train on trails six days a week and keep my runs aligned with where I’m at physically and emotionally.

I use running to fine-tune my breath and strengthen my lungs. I don't sprint out of the gate—I progress. Some days I walk more than I run. Some days I push. It’s all part of the same path.

If you’re new to running, start slow. Combine it with walking. Don’t force it. Let your breath guide you. Over time, your endurance will skyrocket.

3. HIIT (High-Intensity Interval Training) – Push capacity without triggering asthma

HIIT changed the game for me. But I also learned the hard way that you need to respect the intensity.

I’ve been doing HIIT for over 10 years, and when I stopped doing it regularly last year while focusing on ultra training, I noticed a dip in my lung performance. The moment I brought it back—even just once a week—I felt a massive improvement.

HIIT is a powerful way to simulate the exertion of a race or a difficult workout without needing to sustain that effort for hours. It trains your body to recover faster and teaches your lungs to respond quickly. I recommend you start small—just 20-30 seconds of exertion followed by rest—and work your way up.

And if you want to follow along, I have Yoga Sculpt and HIIT-style classes available for free on my YouTube channel. They combine strength, breath, and cardio—all in one workout.4. Yoga: Breath Awareness and Mind-Body Connection

4. Yoga – breath control meets mobility

Yoga is the cornerstone of my recovery and breath control. Whether it’s gentle restorative, flow, or yoga sculpt, I practice at least once a week.

It’s where I learned to really breathe—to focus on audible exhales, matching movement with breath, and calming my nervous system. For athletes with asthma, this is huge. It builds parasympathetic awareness, improves oxygen intake, and teaches you how to use breath as your primary tool for control.

If you’ve never tried yoga or if you’ve only done fast-paced power flows, check out my free classes designed specifically for runners and athletes with asthma.

5. Heavy Lifting – build strength to support your breath

Lifting heavy isn’t just about building muscle—it’s about building control. Every lift is an opportunity to focus your breath, harness strength, and stabilize your body.

I keep it simple: bench press (with kettlebells), front squats, and deadlifts. These compound movements teach you how to exhale with force, stabilize under pressure, and strengthen the muscles that support your joints and lungs.

Heavy lifting has also been key to reducing injury risk from all the running I do. Plus, it balances out the cardiovascular load with raw physical power.

Final Thoughts and Healthy Living Guide

I run, hike, lift, and do yoga almost every week. Not because I have to—but because I can. And I want to help others realize they can too.

These five exercises are the reason I’ve kept my asthma in check and performed at an elite level—even with a hole in my heart and doctors telling me otherwise. But more than that, they’re sustainable, flexible, and adaptable for wherever you are on your journey.

If you’re ready to get moving, I created a free Healthy Living Guide that lays out the three pillars that helped me lose 40 pounds, keep it off, and become a pro ultra runner. It takes less than 3 minutes to read—and it might change the way you look at your health forever.

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.