The functioning of your lungs depends largely on how much air you are able to take in. According to experts, your lung capacity usually starts reducing gradually after the age of around 35 years. As aging progresses, pollution, smoking, and many conditions such as asthma and COPD can significantly accelerate the loss of lung capacity and function. This causes difficulty in breathing and shortness of breath.

However, doctors believe that exercise helps maintain lung capacity, making it easier to keep your lungs healthy and get the oxygen your body needs. “Regular exercise strengthens the respiratory muscles, thereby increasing lung function,” Dr Smita Ingle, director of the Center for Physiotherapy, Occupational Therapy and Rehabilitation at Ruby Hall Clinic, told Times Now.

Benefits of physical activity for lung health

Some benefits of physical activity for lung health include:

increase lung capacity

Aerobic exercises increase tidal volume and vital capacity, allowing you to take in more air with each breath.

better airflow

Physical activity improves lung elasticity, supporting better airflow and oxygen exchange.

improved muscle function

Strengthening the respiratory muscles helps to breathe more effectively, especially during physical exertion.

better oxygen utilization

Exercise increases cardiovascular fitness, helping the body use oxygen more efficiently.

Respiratory problems reduced

People who exercise regularly are less likely to experience respiratory problems, which helps with overall lung health.

“Since the pandemic, pulmonary rehabilitation has become increasingly recognized. People suffering from COPD, asthma, interstitial lung disease and other respiratory problems are now more aware and actively seeking help from hospital rehabilitation departments to improve their lung health,” said Dr Ingle.

Breathing exercises and yoga play an important role in reducing the problem of breathlessness.

Although you generally may not be able to change how much oxygen your lungs can hold, breathing exercises reduce shortness of breath caused by limited lung function. And so, you can try:

lip breathing

This keeps your airways open for longer periods of time, making it easier for air to flow into the lungs. To practice this, you must:

• Sit straight as good posture can help promote lung function
• Breathe deeply through the nose in a slow, controlled fashion
• Pursue your lips in a kiss gesture
• Ideally, exhale through pursed lips, the duration of the exhalation should be twice as long as the inhalation

According to experts, pursed lips exercise is extremely beneficial for people who do not engage in much physical activity and do not exercise their breathing muscles frequently.

belly breathing

Belly breathing improves the rate at which your lungs expand and contract because it focuses on strengthening the diaphragm muscle, which allows a person to take deeper breaths. To do this you need to:

• Place a hand or a light object on the stomach
• Breathe in slowly through your nose and notice how much your stomach rises.
• exhale through mouth
• Breathe in through the nose, this time try to raise the stomach higher than the previous breath.

Tips to keep your lungs healthy

Some ways you can keep your lungs healthy:

• Quit smoking and avoid second-hand smoke or environmental irritants
• Eat foods that are rich in antioxidants and high in fiber
• Get vaccinations like flu and pneumonia shots
• exercise frequently
• Improve indoor air quality by using devices like indoor air filters and reducing pollutants like artificial fragrances, mold, and dust.

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