Human body needs oxygen to live. That is why it is so important to keep your respiratory system in good shape. By getting regular exercise you will not only improve your quality of life but you will also strengthen your lungs. Find out how to do it with your MultiSport card!
How to breathe properly?
In order to do most exercises that help strengthen your lungs, you need to learn how to breathe properly and deeply. One of the methods is diaphragmatic breathing, a technique that allows the lungs to expand and fill in with oxygen:
- Relax the upper part of your body and place one hand on your belly.
- Inhale deeply through your nose, letting the air in towards your belly and then exhale as slowly as possible.
- If your belly contracts during the exhale, you are breathing properly.
- Repeat this exercise five times. Take a rest after each repetition. Try to repeat this exercise several times throughout the day.
Blowing up a balloon is another commonly recommended lung exercise. You can also take a deep breathe through your mouth and hold it for five seconds – this is the time required to fill in all cells. Then breathe out through your mouth making ‘ha ha ha’ sounds as you exhale, until you feel that there is no more air left in your lungs. Maintaining a good posture can also help. Make sure you keep your back straight at all times. That way your lungs will be able to absorb 30 percent more of air in a natural way.
What types of exercise help strengthen your lungs?
Aerobic exercises, such as running, walking or dancing, are a good way to strengthen your lungs. When the body is subject to such activities, it needs more oxygen, so you have to control your breath and take in all air you need. This helps increase your lung capacity.
Do not forget disciplines that train lungs most, such as Pilates, yoga or tai-chi. Those exercises will teach you how to improve your muscle tension while controlling your mind and your breathing. They teach how to breathe and expand lung capacity, which helps build endurance during physical activity. While exercising, take long, deep breaths and exhale slowly. The Lotus pose is the perfect pose in yoga because it requires seating with your back straight in order to ensure an easier flow of air.
Regular exercise helps you keep your lungs in good health
When you breathe normally and spontaneously, you take shallow breaths, using only a small portion of your lungs. Exercising increases the amount of carbon dioxide and gas exchange.
- Practising sport helps increase the tidal volume and pulmonary ventilation.
- Thanks to regular exercise, we eliminate shortness of breath, help improve the function of our respiratory system for a longer time and ventilate our body more effectively
- Remember to do not only the oxygen training and endurance training but also to stretch your muscles, such as your chest muscles.
- Do regular breathing exercises, e.g. yoga.
Learning to breathe properly is a process that takes time but the results can surprise you! Check it out and take care of your health, fitness and well-being.