A thick layer of smog has covered Delhi’s skies, taking pollution levels to the “severe” category and making breathing difficult for residents. Harmful air quality is adversely affecting lung health, raising concerns about maintaining physical fitness safely. But did you know that certain exercises can help clear your lungs? Yes, you read it right, exercises like weight lifting or strength training This could be the secret to cleaning the lungs. But how? We caught up with Dr Kuldeep Kumar, Head of Critical Care and Pulmonology, CK Birla Hospital, Gurugram, and Dr Suleman Ladhani, Pulmonologist, Wockhardt Hospitals, Mumbai Central, who explain how these two exercises can help improve lung health. Can.

how can do weight lifting Or does strength training improve lung function in polluted air like Delhi?

Dr. Kuldeep Kumar explains that weight lifting and strength training improve lung function even in polluted air by increasing respiratory muscle strength and overall cardiovascular efficiency. “These exercises increase lung capacity, allowing better oxygen intake and utilization. Strong muscles require less oxygen at rest and during activity, reducing stress on the lungs. Regular training boosts immunity and helps the body fight the inflammatory effects of pollutants. Exercising in a well-ventilated indoor environment reduces exposure to harmful air particles,” he said.

Dr. Suleiman Ladhani explains that weight lifting primarily targets muscular strength and endurance, but it can indirectly benefit lung function in several ways:

– Better heart health: Weightlifting, especially compound exercises like squats and deadlifts, can boost heart health. A stronger heart pumps blood more efficiently, which improves oxygen delivery to the body’s tissues, including the lungs.

-Increased oxygen uptake: Regular strength training can increase your body’s oxygen use. This can be beneficial in polluted environments, as it can help your body extract more oxygen from the air, even when it is affected by pollutants.

– Boost Immune System: A strong immune system can better combat the negative effects of air pollution. Lifting can help strengthen the immune system, making it more resilient to respiratory illnesses.

Are there specific exercises within weightlifting that help improve breathing? Dr. Kuldeep Kumar explains that certain weight lifting exercises improve breathing by improving the strength and posture of the respiratory muscles:

– Deadlifts and Squats: These exercises engage the core muscles, supporting better diaphragm function and lung expansion.

– overhead press: These help widen the shoulder and chest areas, reducing tightness that can hinder breathing.

– Sweater: This exercise targets the muscles of the chest and ribs, promoting deep breathing.

Incorporating mindful breathing techniques during workout sessions further increases lung capacity and efficiency.

Does weight lifting improve oxygen intake or the body’s ability to deal with toxins from polluted air?

“Yes, weight lifting can improve oxygen intake by increasing the body’s ability to use oxygen efficiently. Regular training strengthens both the cardiovascular and respiratory systems, allowing for better oxygen delivery even in compromised environments. Additionally, weight lifting boosts the immune system, helps the body manage toxins and reduces the risk of respiratory problems associated with pollution,” said Dr Ladhani.

What precautions should people take while exercising outside in Delhi’s poor air quality?

Dr. Kuldeep Kumar suggests some tips to follow while exercising outside in polluted cities:

– Exercise outside early in the morning when pollution levels are low.

– wear high quality clothes N95 mask To filter harmful particles.

– Choose green places instead of areas with high traffic.

– Monitor air quality indices and exercise indoors on days with severe pollution.

-Stay hydrated to help flush out toxins from your body.

– Check the Air Quality Index (AQI): Use apps or websites to monitor air quality in real time. Avoid outdoor workouts during periods of high pollution.

– Listen to your body: If you feel symptoms like coughing, wheezing or shortness of breath, reduce the intensity of your workout or go indoors.

Would you recommend weight lifting in a polluted environment, or should it only be done indoors?

Exercise in a well-ventilated room or use an air purifier. Protecting respiratory health is important, especially in areas with poor air quality, Dr Kumar said. Meanwhile, Dr Ladhani points out that given the severity of air pollution, it is generally advisable to prioritize indoor workoutIf you must exercise outside, choose hours when pollution levels are generally lower. The primary goal is to reduce exposure to harmful pollutants.

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