Markethealthbeauty.com | Exercises To Strengthen Lungs – Exercise not only makes the body become fit or reduces fat. But with exercise, the health and strength of organs such as the heart and lungs also increase.
When physically active, the heart and lungs work harder to supply the extra oxygen that muscles need. This will make the heart and lungs stronger functionally, as reported by the American Lung Association.
Some types of exercise can also strengthen the muscles of the neck and chest, including the diaphragm muscle and the muscle between the ribs that work together when inhaling and exhaling.
Still from the American Lung Association, the recommended duration of moderate-intensity physical activity for older persons is 30 minutes for five days a week.
The physical activity in question does not have to be exercise, but it can also be brisk walking, recreational cycling, gardening, or cleaning the house.
Exercises To Strengthen Lungs
Here are the types of Exercises To Strengthen Lungs:
Squat jump
This exercise is easy to do by squatting and then standing up and jumping.
In addition to the intensity of the jump, the tempo of the exercise must be maintained, not too fast or too slow.
Do squat jumps 2-3 sets with 10 reps per set.
This exercise can help the lungs breathe more oxygen.
Skipping
Skipping exercise can help maintain the health of the heart, lungs, and facilitate blood circulation in the body.
Do this exercise routine so that the body is healthier and avoids several diseases including the corona virus.
Breathing exercises
Breathing exercises that are done regularly will help clear mucus from the lungs.
The discharge of mucus will open the respiratory tract and the lungs get a greater supply of oxygen.
The trick is to take a deep breath 5-10 times and do it continuously.
Taking deep breaths is great because it can push air into the lungs.
Diaphragmatic breathing exercises
As the name suggests, diaphragmatic breathing or abdominal breathing will involve the diaphragm. Diaphragmatic breathing helps facilitate the effort to inhale.
Here are the steps of diaphragmatic breathing:
- Sit back and lean back.
- Place one hand on the stomach and another in the chest.
- Inhale through the nose for two seconds, and feel the moving air filling the stomach. Feel the stomach that is getting full and enlarged. In this breathing, the stomach should move more than the chest.
- Next, exhale for two seconds through the small open lips, while feeling the stomach begin to deflate.
- Repeat the steps above and try to do it regularly every day.
Pursed-lips breathing exercises
This breathing trains to reduce the number of breaths taken and keep the airways open longer.
As a result, the lungs will function more easily and increase the exchange of oxygen and carbon dioxide.
Here are the steps of pursed-lips breathing:
- Make sure the lips are closed and inhale slowly through the nose.
- Exhale slowly through the pursed or slightly open lips. Exhale as late as possible, longer than when inhaling.
- Repeat and try to do it every day.
Cardio or aerobic exercise
The best type of exercise to nourish the lungs is aerobic exercise or also called cardio.
When doing cardio, the muscles between the ribs will enlarge and contract. Then, the air sacs inside the lungs work quickly to exchange oxygen for carbon dioxide.
That is what will make the lungs healthier and stronger functionally. The more routinely do cardio, the more efficient the work of the lungs.
Some that include cardio or aerobic exercise are walking, running, jogging, cycling, jumping rope, and swimming.
Weightlifting
The next type of exercise for the lungs is lifting weights.
This exercise not only increases muscle mass, but also helps improve a person’s posture.
The function to nourish the lungs is also obtained, because it will tighten and strengthen the muscles in the chest, especially in the respiratory system.
If done regularly, this exercise is able to increase lung capacity and reduce symptoms of shortness of breath.
Read more:
Lower Chest Workout For Beginners
