Practicing ways to help your lungs stay healthy
Practice deep breathing When exercising, take advantage of breathing while you rest like breathing in and exhaling 12 to 15 times per minute, to do some deep breathing exercises for the day. Simply relax your face, inhale deeply through your nose as much as possible and exhale through your mouth. Dr. Pamela Peeke (American School of Sports Medicine), shares: If you want your lungs to be strong and increase the volume of circulation, take a deep breath. By deep breathing helps open the chest cavity, allowing the lungs to distribute oxygen in the body and remove carbon dioxide that harms body parts. Take a few deep breaths after leaving the bed in the morning or before going to bed at night to relax your mind and relieve stress for your body.
Empty the lungs Emptying the lungs can ensure that the lungs are not blocked. To do this exercise, straighten up and relax your knees, slightly bending your waist, expel all the air from your lungs as if you were exhaling when doing lung exercises. Breathe in as deeply as possible while slowly returning to your upright position, which increases your lung’s maximum productivity. Hold your breath for 20 seconds and straighten your arms up high from your head. Exhale and relax your arms, loosen your arms to the sides. Do 4 times this exercise.
Dr. Carol Garber (American Medical University) shared: Inhaling and exhaling affects the lungs. If sedentary, you only use a very small part of your lung’s productivity so only a small amount of air enters your lungs. Meanwhile, exercises to empty the lungs help increase the amount of oxygen to the body.
Keep the correct posture Do you feel sluggish in the middle of the day? Many studies show that bad posture puts pressure on the lungs leading to shallow breathing, depleting the oxygen needed for the body to feel energized. When you stand up straight, it will easily help your lungs fill the air and increase your energy. It is important to keep your lung productivity at an optimal level and that will not happen when you bend over. When sitting at your desk, perform exercises for your lungs by looking straight ahead, keeping your shoulders steady, feet close to the floor and stretching your legs under the chair so your knees are lower than your hips.
Soak in the pool Some swimming movements are perfect exercises for the lungs, nasal breathing and exhalation to help your body properly handle carbon dioxide waste, avoid fatigue, support lung and heart health. . “Anything useful for the lungs is good for your lungs and heart,” Dr. Peeke said.
Breathe through the abdomen Abdominal strengthening can improve your breathing. This is due to the diaphragm, located above the abdomen, which is the key muscle involved in the body when inhaled and exhaled. Lie on your back and stretch your legs on the floor, place one hand on your stomach and the other on your chest. Inhale deeply, slowly stretch your stomach. You will feel that your hand on your abdomen is higher than your hand on your chest when breathing. Exhale deeply through your mouth and try to hold your breath for 7 seconds.
Walk for 20 minutes Doctors recommend regular walking very well for patients who need pulmonary rehabilitation and lung disease. According to GS. Richard Casaburi (University of California), strengthens tissues around the lungs to help them function better. For walking to achieve optimal results, go straight and hold your head high, hold your shoulders straight and walk your legs regularly. This way of walking does not squeeze the ribs and allow the lungs to expand.
