Myths About Exercising
Some kids with Cystic Fibrosis avoid exercise because they believe:
- It will make me feel tired very quickly
- It will make my lungs feel worse
- It will make it hard for me to breathe
The Truth About ExerciseSurvival Rate:
Those who are more fit live longer, healthier lives and they feel better about themselves.
Airway Clearance:
Exercising will help break up and get mucus out of your lungs. This can help you breathe better.
Heart:
Exercising will help your heart become stronger so you will be able to do things longer.
Strength:
Your muscles will become stronger and you will be able to do activities better.
Sleep:
On a regular exercise program, kids usually sleep better and don't get tired as easily during the day.
YOUR EXERCISE PROGRAM
Q: How often should I exercise?
A: You should exercise every day if you can. If you can't exercise every day then try to exercise at least 3 days a week
Q: How long should I exercise?
A: At least 20-30 minutes
Q: How hard should I exercise?
RATE of PERCEIVED EXERTION (RPE)
Rate how hard you are working while you are exercising on a scale from 1-10.
 0-2 not tired
3-4 a little tired
5-6 tired
7-8 really tired
9-10 so tired I can't go anymore
Try to pick an activity that causes you to exercise between 3 and 6
HOW MANY BREATHS TO COUNT TO 15?
Another way to tell how hard you are working is to count how many breaths it takes you to count out loud to 15.
- 2 breaths and you are working hard enough
- 3 breaths and you are working too hard and need to slow down
WHEN EXERCISING KEEP AN EYE ON?
Heat Intolerance
If your body gets too hot, you will sweat a lot and
your body will lose salt. Try to include salt in meals
to help replace it.
Nutrition
When activity levels are increased you may need to increase how much food you are eating so you don?t lose weight.
Infections
Be sure to disinfect any exercise equipment before and after using it. It's not a good idea to exercise close to other kids with cystic fibrosis; it can increase your risk of catching an infection.
Coughing
Exercising can make you cough up mucus so have a cup or tissue handy to spit in. This is a good thing because it means your lungs are getting cleared out.
Tips
- Try exercising after breathing treatments when your airways are open
- If you get short of breath, put your hands behind your head to help open up your chest. It will make it easier to breathe
- Keep track of how much exercise you are getting
- Try to become part of group activities and you will be more likely to stick with it.
WHAT CAN I DO FOR EXERCISE?
ANYTHING!!
Exercising doesn't have to be running on a treadmill and lifting weights; it can be anything that gets you moving!
- Organized Sports
- Go to the Park
- Avoid sitting and playing video games for long periods
- Try games that get you active
- Participate in PE at school
- Dance Dance Revolution
- Organize a play group for the kids in your neighborhood
- Exercise videos
- Exercise classes at a local fitness center
Get the whole family involved!!
- Hiking
- Bike Rides
- Kickball
- Basketball
- After Dinner Walk
- Get Outdoor Game Equipment
Get more Information:
Created by University of Indianapolis DPT Students:
Hayley Gentis Betsie Laudenschlager
Jayme Munday Brooke Untersee | 
