Exercises to boost lung health
Our human lungs are fascinating instruments, as well as being essential for us to live and literally – keep breathing. The main job of the lungs is to facilitate the exchange of oxygen and carbon dioxide between the air and the bloodstream. When we inhale, the lungs take in oxygen from the air. This oxygen is then transferred into the bloodstream and carried to the body's cells, where it's used for different metabolic functions and jobs.
The lungs act as filters, removing particles, allergens, and potentially harmful substances from the inhaled air. Our airways are lined with tiny hair-like structures (called cilia) that help trap and remove these particles.
So, it stands to reason that we should have a vested interest in keeping our lungs strong, happy, and healthy.
Enhanced lung health
On average, an adult at rest takes about 12 to 20 breaths a minute. However, this rate can increase significantly during physical activity.
To increase your lung capacity, focus on improving respiratory muscle strength and boosting your overall lung function.
These exercises are helpful for everyone, especially if you have a condition such as asthma, chronic obstructive pulmonary disease (COPD) or you may be recovering from a respiratory illness.
- Aerobic activities like walking, jogging, swimming, and cycling can improve cardiovascular fitness and lung function. These workouts maximise your heart rate and make your lungs work harder, helping to condition your respiratory muscles.
- Diaphragmatic breathing (also known as abdominal or belly breathing) involves inhaling deeply through your nose, allowing your diaphragm to move downward. Exhale slowly through pursed lips. This type of breathing helps to strengthen the diaphragm and increase lung capacity.
- Lung expansion exercises: take slow, deep breaths to fully expand your lung capacity. You could also use a device called an incentive spirometer to help with this.
- Try pursed lip breathing: inhale through your nose and exhale through pursed lips. This technique can help improve oxygen exchange, reduce shortness of breath, and make breathing more efficient.
- Breathing with resistance entails using instruments like a spirometer or a straw in a glass of water to add resistance. In this way, you’re making your respiratory muscles work harder and improving lung strength.
- Certain yoga poses and breathing techniques, like pranayama, can help improve lung capacity, flexibility, and overall respiratory health.
- Build strength in your chest and back muscles which can help improve posture and make breathing more efficient. Try resistance exercises like weightlifting or use a resistance band.
- Alternate between periods of high-intensity exercise and rest to boost your cardiovascular fitness and strengthen the respiratory muscles.
Good to know
Our lungs may be tucked away out of sight but as vital organs, it’s absolutely worth taking care of your overall wellbeing for functional, healthy lungs. While the lungs aren’t quite capable of regenerative capabilities of some other organs like the liver, they can, to some degree, repair themselves.
After an injury or infection, the lung tissue can regenerate and heal over time. Still, it’s always a good idea to take care of your overall health for long-term health. A good diet won’t go amiss: add antioxidants to your diet to help combat oxidative stress, which can damage lung tissue. Foods like grapes, cherries and spinach are rich in antioxidants.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.