Walking is a safe and effective form of exercise for nearly everyone, including people living with chronic obstructive pulmonary disease (COPD). This low impact activity (meaning it’s easy on joints) can improve the body’s ability to use oxygen, build endurance, strengthen muscles, and enhance an overall sense of well-being.A regular walking routine also can make it easier for someone with COPD to be more self-sufficient and better able to tolerate exercise. And that’s just for starters. There are plenty of otherbenefits of walkingfor a person with COPD, any one of which could be enough to have you lacing on your sneakers and heading out the door.
Walking is a safe and effective form of exercise for nearly everyone, including people living with chronic obstructive pulmonary disease (COPD). This low impact activity (meaning it’s easy on joints) can improve the body’s ability to use oxygen, build endurance, strengthen muscles, and enhance an overall sense of well-being.
A regular walking routine also can make it easier for someone with COPD to be more self-sufficient and better able to tolerate exercise. And that’s just for starters. There are plenty of otherbenefits of walkingfor a person with COPD, any one of which could be enough to have you lacing on your sneakers and heading out the door.
Weight ControlIgor Alecsander / Getty ImagesIf you’re overweight and have COPD, the extra pounds you’re carrying may make it hard for you to breathe, much less exercise. Walking at a moderate pace for 30 to 60 minutes burns stored fat and can build muscle to speed up your metabolism. Cut back on calories and you can begin to peel off those excess pounds and breathe more easily during activity and at rest.What’s more, losing weight can reduce your risk of a number ofpotential health problems, includingtype 2 diabetes, heart disease,heart attack,stroke, cancer,sleep apnea, andosteoarthritis.
Weight Control
Igor Alecsander / Getty Images
If you’re overweight and have COPD, the extra pounds you’re carrying may make it hard for you to breathe, much less exercise. Walking at a moderate pace for 30 to 60 minutes burns stored fat and can build muscle to speed up your metabolism. Cut back on calories and you can begin to peel off those excess pounds and breathe more easily during activity and at rest.
What’s more, losing weight can reduce your risk of a number ofpotential health problems, includingtype 2 diabetes, heart disease,heart attack,stroke, cancer,sleep apnea, andosteoarthritis.
Lower Blood PressureHigh blood pressure, or hypertension, often goes hand in hand with COPD.Walking can go a long way toward bringing blood pressure levels down to normal, according to theAmerican Heart Association(AHA). In fact, walking is as effective as running for lowering blood pressure. To get this benefit, the AHA advises walking for an average of 40 minutes at a moderate to vigorous pace just three or four days a week.This may even be enough to control blood pressure without the need for medication.
Lower Blood Pressure
High blood pressure, or hypertension, often goes hand in hand with COPD.
Walking can go a long way toward bringing blood pressure levels down to normal, according to theAmerican Heart Association(AHA). In fact, walking is as effective as running for lowering blood pressure. To get this benefit, the AHA advises walking for an average of 40 minutes at a moderate to vigorous pace just three or four days a week.
This may even be enough to control blood pressure without the need for medication.
Reduce Stress and Anxiety
Living with COPD can be highly stressful. What’s more, stress can make COPD symptoms worse: The harder it is to breathe, the more anxious you might feel and vice-versa. It can be a difficult cycle to break out of.
When we’re stressed out for any reason, our bodies release certain chemicals, epinephrine, norepinephrine, and cortisol, into our blood. This is normal, part of our natural “fight or flight” response. But when these chemicals build up, we’re at risk of long-term health problems such as high blood pressure.
Improve Cardiorespiratory Fitness
Relieve DepressionCOPD can make it tough to accomplish even the simplest task, so it’s not surprising that many people who deal with this condition become depressed.Physical activity is an excellent antidote for depression, thanks to the release of endorphins—brain chemicals that have a calming effect on the body.Even though the feel-good effects of endorphin release is sometimes referred to as “runner’s high,” you can achieve it with less vigorous activity—such as brisk walking. What’s more, becoming stronger and more physically fit also can boost self-esteem, which in turn can help to combat depression.
Relieve Depression
COPD can make it tough to accomplish even the simplest task, so it’s not surprising that many people who deal with this condition become depressed.
Physical activity is an excellent antidote for depression, thanks to the release of endorphins—brain chemicals that have a calming effect on the body.
Even though the feel-good effects of endorphin release is sometimes referred to as “runner’s high,” you can achieve it with less vigorous activity—such as brisk walking. What’s more, becoming stronger and more physically fit also can boost self-esteem, which in turn can help to combat depression.
Boost Brain HealthThere’s been a fair amount of research showing that COPD can affect the brain in a variety of ways, such as causing changes in mood and impaired cognition. One theory why this happens is that in people with COPD, less oxygen makes it to the brain, according to a 2008 study published in theInternational Journal of Chronic Obstructive Pulmonary Disease.Similarly, there’s a growing body of research linking exercise with improved brain health. At least one study, published in 2017 in the journalBMC Public Health, has found that regular activity can have such a profound andpositive effect on the brainthat it can help to prevent Alzheimer’s disease.
Boost Brain Health
There’s been a fair amount of research showing that COPD can affect the brain in a variety of ways, such as causing changes in mood and impaired cognition. One theory why this happens is that in people with COPD, less oxygen makes it to the brain, according to a 2008 study published in theInternational Journal of Chronic Obstructive Pulmonary Disease.
Similarly, there’s a growing body of research linking exercise with improved brain health. At least one study, published in 2017 in the journalBMC Public Health, has found that regular activity can have such a profound andpositive effect on the brainthat it can help to prevent Alzheimer’s disease.
Help You Kick the Habit
If you were a smoker at the time you were diagnosed with COPD and have since been struggling to quit, walking may put you on the path to finally kicking the habit. Even short bouts of aerobic activity can reduce the urge to light up. What’s more, according to a study published in the scientific journalDrug and Alcohol Dependence, cigarette cravings decrease during and up to 50 minutes post-exercise.
On Your Mark, Get Set, WalkThe key to a successful walking routine is to start slowly. First check with your healthcare provider. If he gives you the green light to start exercising, don’t try to walk any further, faster, or longer than you can handle. Although your goal should be to walk for at least 150 minutes (2 hours and 30 minutes) a week, don’t worry if that’s too much. Walking even 5 minutes at a time, spread throughout the week has real health benefits.That could mean simply strolling from one end of your street to the other.If you get short of breath, stop and rest for a moment before moving on. And try not to get discouraged if this happens: As long as you persist, adding a minute or two here or there, eventually, you’ll find that a half-hour walk is, well, a walk in the park.
On Your Mark, Get Set, Walk
The key to a successful walking routine is to start slowly. First check with your healthcare provider. If he gives you the green light to start exercising, don’t try to walk any further, faster, or longer than you can handle. Although your goal should be to walk for at least 150 minutes (2 hours and 30 minutes) a week, don’t worry if that’s too much. Walking even 5 minutes at a time, spread throughout the week has real health benefits.That could mean simply strolling from one end of your street to the other.
If you get short of breath, stop and rest for a moment before moving on. And try not to get discouraged if this happens: As long as you persist, adding a minute or two here or there, eventually, you’ll find that a half-hour walk is, well, a walk in the park.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lambert AA, Putcha N, Drummond MB, et al.Obesity Is Associated With Increased Morbidity in Moderate to Severe COPD.Chest. 2017;151(1):68-77. doi:10.1016/j.chest.2016.08.1432Arslan S, Yildiz G, Özdemir L, Kaysoydu E, Özdemir B.Association between blood pressure, inflammation and spirometry parameters in chronic obstructive pulmonary disease.Korean J Intern Med. 2019;34(1):108-115. doi:10.3904/kjim.2017.284Pumar MI, Gray CR, Walsh JR, Yang IA, Rolls TA, Ward DL.Anxiety and depression-Important psychological comorbidities of COPD.J Thorac Dis. 2014;6(11):1615-1631. doi:10.3978/j.issn.2072-1439.2014.09.28Tsigos C, Kyrou I, Kassi E, Chrousos GP.Stress, Endocrine Physiology and Pathophysiology. In: Feingold KR, Anawalt B, Boyce A, et al., eds.Endotext. South Dartmouth, MA: MDText.com, Inc.; 2016.Chin LMK, Chan L, Woolstenhulme JG, Christensen EJ, Shenouda CN, Keyser RE.Improved Cardiorespiratory Fitness With Aerobic Exercise Training in Individuals With Traumatic Brain Injury.J Head Trauma Rehabil. 2015;30(6):382-390. doi:10.1097/HTR.0000000000000062Dfarhud D, Malmir M, Khanahmadi M.Happiness & Health: The Biological Factors- Systematic Review Article.Iran J Public Health. 2014;43(11):1468-1477.Borson S, Scanlan J, Friedman S, et al.Modeling the impact of COPD on the brain.Int J Chron Obstruct Pulmon Dis. 2008;3(3):429-434. doi:10.2147/copd.s2066Ginis KAM, Heisz J, Spence JC, et al.Formulation of evidence-based messages to promote the use of physical activity to prevent and manage Alzheimer’s disease.BMC Public Health. 2017;17(1):209. doi:10.1186/s12889-017-4090-5Linke SE, Ciccolo JT, Ussher M, Marcus BH.Exercise-based smoking cessation interventions among women.Womens Health. 2013;9(1):69-84. doi:10.2217/whe.12.63Piercy KL, Troiano RP, Ballard RM, et al.The Physical Activity Guidelines for Americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854Additional ReadingAmerican Heart Association.American Heart Association Recommendations for Physical Activity in Adults. Updated December 14, 2017.Ebbert JO, Elrashidi MY, Jensen MD.Managing overweight and obesity in adults to reduce cardiovascular disease risk.Curr Atheroscler Rep. 2014;16(10):445. doi:10.1007/s11883-014-0445-xWang D, Zhou C, Zhao M, Wu X, Chang Y-K.Dose-response relationships between exercise intensity, cravings, and inhibitory control in methamphetamine dependence: An ERPs study.Drug Alcohol Depend. 2016;161:331-339. doi:10.1016/j.drugalcdep.2016.02.023
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lambert AA, Putcha N, Drummond MB, et al.Obesity Is Associated With Increased Morbidity in Moderate to Severe COPD.Chest. 2017;151(1):68-77. doi:10.1016/j.chest.2016.08.1432Arslan S, Yildiz G, Özdemir L, Kaysoydu E, Özdemir B.Association between blood pressure, inflammation and spirometry parameters in chronic obstructive pulmonary disease.Korean J Intern Med. 2019;34(1):108-115. doi:10.3904/kjim.2017.284Pumar MI, Gray CR, Walsh JR, Yang IA, Rolls TA, Ward DL.Anxiety and depression-Important psychological comorbidities of COPD.J Thorac Dis. 2014;6(11):1615-1631. doi:10.3978/j.issn.2072-1439.2014.09.28Tsigos C, Kyrou I, Kassi E, Chrousos GP.Stress, Endocrine Physiology and Pathophysiology. In: Feingold KR, Anawalt B, Boyce A, et al., eds.Endotext. South Dartmouth, MA: MDText.com, Inc.; 2016.Chin LMK, Chan L, Woolstenhulme JG, Christensen EJ, Shenouda CN, Keyser RE.Improved Cardiorespiratory Fitness With Aerobic Exercise Training in Individuals With Traumatic Brain Injury.J Head Trauma Rehabil. 2015;30(6):382-390. doi:10.1097/HTR.0000000000000062Dfarhud D, Malmir M, Khanahmadi M.Happiness & Health: The Biological Factors- Systematic Review Article.Iran J Public Health. 2014;43(11):1468-1477.Borson S, Scanlan J, Friedman S, et al.Modeling the impact of COPD on the brain.Int J Chron Obstruct Pulmon Dis. 2008;3(3):429-434. doi:10.2147/copd.s2066Ginis KAM, Heisz J, Spence JC, et al.Formulation of evidence-based messages to promote the use of physical activity to prevent and manage Alzheimer’s disease.BMC Public Health. 2017;17(1):209. doi:10.1186/s12889-017-4090-5Linke SE, Ciccolo JT, Ussher M, Marcus BH.Exercise-based smoking cessation interventions among women.Womens Health. 2013;9(1):69-84. doi:10.2217/whe.12.63Piercy KL, Troiano RP, Ballard RM, et al.The Physical Activity Guidelines for Americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854Additional ReadingAmerican Heart Association.American Heart Association Recommendations for Physical Activity in Adults. Updated December 14, 2017.Ebbert JO, Elrashidi MY, Jensen MD.Managing overweight and obesity in adults to reduce cardiovascular disease risk.Curr Atheroscler Rep. 2014;16(10):445. doi:10.1007/s11883-014-0445-xWang D, Zhou C, Zhao M, Wu X, Chang Y-K.Dose-response relationships between exercise intensity, cravings, and inhibitory control in methamphetamine dependence: An ERPs study.Drug Alcohol Depend. 2016;161:331-339. doi:10.1016/j.drugalcdep.2016.02.023
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lambert AA, Putcha N, Drummond MB, et al.Obesity Is Associated With Increased Morbidity in Moderate to Severe COPD.Chest. 2017;151(1):68-77. doi:10.1016/j.chest.2016.08.1432Arslan S, Yildiz G, Özdemir L, Kaysoydu E, Özdemir B.Association between blood pressure, inflammation and spirometry parameters in chronic obstructive pulmonary disease.Korean J Intern Med. 2019;34(1):108-115. doi:10.3904/kjim.2017.284Pumar MI, Gray CR, Walsh JR, Yang IA, Rolls TA, Ward DL.Anxiety and depression-Important psychological comorbidities of COPD.J Thorac Dis. 2014;6(11):1615-1631. doi:10.3978/j.issn.2072-1439.2014.09.28Tsigos C, Kyrou I, Kassi E, Chrousos GP.Stress, Endocrine Physiology and Pathophysiology. In: Feingold KR, Anawalt B, Boyce A, et al., eds.Endotext. South Dartmouth, MA: MDText.com, Inc.; 2016.Chin LMK, Chan L, Woolstenhulme JG, Christensen EJ, Shenouda CN, Keyser RE.Improved Cardiorespiratory Fitness With Aerobic Exercise Training in Individuals With Traumatic Brain Injury.J Head Trauma Rehabil. 2015;30(6):382-390. doi:10.1097/HTR.0000000000000062Dfarhud D, Malmir M, Khanahmadi M.Happiness & Health: The Biological Factors- Systematic Review Article.Iran J Public Health. 2014;43(11):1468-1477.Borson S, Scanlan J, Friedman S, et al.Modeling the impact of COPD on the brain.Int J Chron Obstruct Pulmon Dis. 2008;3(3):429-434. doi:10.2147/copd.s2066Ginis KAM, Heisz J, Spence JC, et al.Formulation of evidence-based messages to promote the use of physical activity to prevent and manage Alzheimer’s disease.BMC Public Health. 2017;17(1):209. doi:10.1186/s12889-017-4090-5Linke SE, Ciccolo JT, Ussher M, Marcus BH.Exercise-based smoking cessation interventions among women.Womens Health. 2013;9(1):69-84. doi:10.2217/whe.12.63Piercy KL, Troiano RP, Ballard RM, et al.The Physical Activity Guidelines for Americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854
Lambert AA, Putcha N, Drummond MB, et al.Obesity Is Associated With Increased Morbidity in Moderate to Severe COPD.Chest. 2017;151(1):68-77. doi:10.1016/j.chest.2016.08.1432
Arslan S, Yildiz G, Özdemir L, Kaysoydu E, Özdemir B.Association between blood pressure, inflammation and spirometry parameters in chronic obstructive pulmonary disease.Korean J Intern Med. 2019;34(1):108-115. doi:10.3904/kjim.2017.284
Pumar MI, Gray CR, Walsh JR, Yang IA, Rolls TA, Ward DL.Anxiety and depression-Important psychological comorbidities of COPD.J Thorac Dis. 2014;6(11):1615-1631. doi:10.3978/j.issn.2072-1439.2014.09.28
Tsigos C, Kyrou I, Kassi E, Chrousos GP.Stress, Endocrine Physiology and Pathophysiology. In: Feingold KR, Anawalt B, Boyce A, et al., eds.Endotext. South Dartmouth, MA: MDText.com, Inc.; 2016.
Chin LMK, Chan L, Woolstenhulme JG, Christensen EJ, Shenouda CN, Keyser RE.Improved Cardiorespiratory Fitness With Aerobic Exercise Training in Individuals With Traumatic Brain Injury.J Head Trauma Rehabil. 2015;30(6):382-390. doi:10.1097/HTR.0000000000000062
Dfarhud D, Malmir M, Khanahmadi M.Happiness & Health: The Biological Factors- Systematic Review Article.Iran J Public Health. 2014;43(11):1468-1477.
Borson S, Scanlan J, Friedman S, et al.Modeling the impact of COPD on the brain.Int J Chron Obstruct Pulmon Dis. 2008;3(3):429-434. doi:10.2147/copd.s2066
Ginis KAM, Heisz J, Spence JC, et al.Formulation of evidence-based messages to promote the use of physical activity to prevent and manage Alzheimer’s disease.BMC Public Health. 2017;17(1):209. doi:10.1186/s12889-017-4090-5
Linke SE, Ciccolo JT, Ussher M, Marcus BH.Exercise-based smoking cessation interventions among women.Womens Health. 2013;9(1):69-84. doi:10.2217/whe.12.63
Piercy KL, Troiano RP, Ballard RM, et al.The Physical Activity Guidelines for Americans.JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854
American Heart Association.American Heart Association Recommendations for Physical Activity in Adults. Updated December 14, 2017.Ebbert JO, Elrashidi MY, Jensen MD.Managing overweight and obesity in adults to reduce cardiovascular disease risk.Curr Atheroscler Rep. 2014;16(10):445. doi:10.1007/s11883-014-0445-xWang D, Zhou C, Zhao M, Wu X, Chang Y-K.Dose-response relationships between exercise intensity, cravings, and inhibitory control in methamphetamine dependence: An ERPs study.Drug Alcohol Depend. 2016;161:331-339. doi:10.1016/j.drugalcdep.2016.02.023
American Heart Association.American Heart Association Recommendations for Physical Activity in Adults. Updated December 14, 2017.
Ebbert JO, Elrashidi MY, Jensen MD.Managing overweight and obesity in adults to reduce cardiovascular disease risk.Curr Atheroscler Rep. 2014;16(10):445. doi:10.1007/s11883-014-0445-x
Wang D, Zhou C, Zhao M, Wu X, Chang Y-K.Dose-response relationships between exercise intensity, cravings, and inhibitory control in methamphetamine dependence: An ERPs study.Drug Alcohol Depend. 2016;161:331-339. doi:10.1016/j.drugalcdep.2016.02.023
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