3 exercises to strengthen your lungs

Do you get winded easily? If you’re huffing and puffing during everyday activities, poor lung capacity may be to blame. Shortness of breath can be caused by a number of circumstances such as age, being in poor shape, smoking, or environmental factors.

When considering your motivators for staying fit, you may not think about the importance of a strong set of lungs until illness or trouble breathing forces the point. And yet, your lungs provide you with the most valuable element necessary for sustaining life: oxygen. Every cell in your body requires oxygen to survive. The more freely it flows through your system, the more energized, alert, and productive you will feel. That’s why keeping the lungs healthy is so essential to your overall well-being and longevity.

There are medical emergencies that can trigger shortness of breath. So if this symptom comes on suddenly, or is accompanied by dizziness, nausea, pain, or confusion, get medical help right away. Once cleared for physical activity, you can give your lungs some love with the following endurance-enhancing exercises:

Perk up your posture. One of the easiest ways to improve airflow is by having better posture. When you’re hunched, your shoulders are rounded forward and your chest caves in. This restricts the ribs’ ability to expand with each inhalation, causing short, shallow breaths.

A simple fix is to straighten your spine from a slouched stance. Look in the mirror to position your ears over collarbones, chin over chest, shoulders back, and abs engaged. Do your best to maintain this posture throughout the day, especially if you are in the habit of hunching while sitting.

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Take a breather. Breathing exercises strengthen the lungs and diaphragm in the same way biceps curls pump up the arms. With daily practice (ideally two to three times each day), you can start to expand your lung capacity, endurance, and most important, learn to breathe better. Here’s how:

Step 1. From a seated position, place one hand on your stomach and the other on your chest. Slowly draw air in through your nostrils, making sure your stomach is rising, not your chest. Belly breathing is the best technique for filling the lungs with air, stabilizing blood pressure, and lowering your heart rate. It’s also a great tool for reducing anxiety and stress.

Step 2. Exhale through your mouth at a slow, consistent pace. With each breath, try to inhale a little more air and hold it for one or two counts before releasing. Breaths should be even and gentle. Remember to keep your shoulders and neck relaxed. If you feel dizzy at any point, stop this exercise.

Make time to move. Engaging in daily exercise is an excellent way to improve lung health. Developing your aerobic capacity is vital, as poor cardiorespiratory fitness is linked to a greater risk of heart disease, a leading cause of death in the United States.

Exercise can make your lungs stronger. Check out the body weight-based, high-intensity training routine below. For best results, each exercise should be performed with an all-out, maximum effort, followed by brief rest breaks between movements. Repeat the entire circuit three times.

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If you want to catch your breath, you must make lung strengthening exercises a priority.

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.