Ways To Increase Lung Capacity

Appreciate Breathing

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Take a deep breath while overlooking the ever­greens in a local park. Now exhale. Ahh! How does that com­pare with lungs full of exhaust on a work com­mute? We cherish fresh air. As an auto­nomic function, some might take over 600 million life­time breaths for granted, until they diminish.

An elderly patient was in tears after receiving his hospital bill for two weeks on a ventilator during the COVID-19 pandemic. The amount of money wasn’t a com­plaint. By compari­son, he was grateful for many years of breaths without cost.

Whether you are recovering from surgery or aspire to be a better athlete, increas­ing lung capacity is beneficial. You will cherish quiet moments in the park or more stamina while participating in your favorite sport.

Importance of Lung Capacity

Total lung capacity (TLC) is the maximum volume of air that enters when you inhale. Pulmonolo­gists measure this with a spirometer. A healthy man’s TLC is about 6.3 quarts (6 liters) of air. This is more that twice that of the average woman. But even at maximum exercise intensity, you use 70% of lung capacity. Factors like age, gender, environment, and body composition affect TLC.

Lung capacity is a general predictor your health and life expec­tancy. As you age, lung effi­ciency decreases. Preventive measures can preserve respira­tory function longer.

Increase Your Lung Capacity 3 Ways

You may recognize the advantages of brisk walking. There is only one benefit of sauntering while chatting on a mobile phone. It gives you opportunity to show off your fitness outfit.

For better respiratory and cardio­vascular perfor­mance, move at a pace that makes conversation difficult. Without a serious health condition, you should be panting during physical fitness.

As your lung capacity increases, advance intensity to a new level of aerobic activity. This can include jogging, dancing, running, or swimming. Modern pulmonology research reveals simple ways to improve lung capacity.

Belly breathing

1. Breathing Exercises

With either asthma, Chronic Obstructive Pulmonary Disease (COPD), or pulmonary fibrosis, lung capacity diminishes. An individual with severe COPD has 30–49% of available lung function. Even with these respira­tory conditions, breathing exercises can help reduce shortness of breath.

Barring chronic medical conditions, breath-control exercises can increase lung capacity. This protects you from some respira­tory illnesses.

Pursed Lip Breathing

Many doctors recommend practic­ing this exercise early in the morning when air is fresh. To relax the muscles in your body, sit in a comfort­able position. Close your mouth. Through your nostrils, breathe in as much air as you can. Then exhale slowly through your pursed lips.

Diaphragmic (Belly) Breathing

Here is an exercise you can do while laying on the bed. Relax your neck and shoulders. Take a deep breath through your nose as you push out your belly with your diaphragm. Then breathe out through the mouth as slowly as possible.

Start off with each exercise three times. Build up to three sets of three or about 10 minutes daily. This will relax your ventilation and improve your breathing pattern.

2. Clean Environment

Increase Lung Capacity

Can we talk about your home and work­place for a moment? Living environment impacts your respira­tory system, skin, and overall health. You breathe in all the dust and dander you see on surfaces around you.

For clean air, sanitize your surroundings and remove clutter. Regular dusting of all household surfaces and appliances is essential.

Open your windows when air quality is good. Keep doors and windows closed when outdoor air quality is poor. Choose either natural indoor air purifiers or air purifiers with HEPA filters. Plant as much foliage as possible to promote a healthy lifestyle.

3. Consume Enough Vitamin D

Vitamin D helps reduce inflam­mation, which is a key issue in COPD. Sunshine is a rich source of vitamin D. In the summer, you can benefit from outdoor fitness. During the winter season, take vitamin D suppl­ements. Foods rich in vitamin D include red meat, fish, and egg yolk.

Exhale Slowly

Environmental pollution and global warming expose your lungs to poisonous gases like sulphur dioxide (SO2), nitrogen dioxide (NO2), and ammonia (NH3). These gases are very harmful to your lungs and can cause diseases. So take measures that can increase your lung capacity.

Early care of your respira­tory system helps you live a long healthy life. Avoid bad habits like smoking. This can pollute and weaken lung function. Non-smokers have better out­comes when warding off respiratory diseases.

Poor lung capacity is no walk in the park. With better lung capacity, you can swim further, run faster, or walk longer. Take deep breaths now to increase your dura­tion of breathing fresh air long into the future.

To support the writing of useful articles about fitness, ClinicalPosters sells human anatomy posters, scientific posters and other products online. You can donate or leave an encourag­ing comment to keep the work going. Stay safe and A Bit More Healthy.

Co-author Zarsha Noureen is a writer specializing in beauty, health, and wellness.

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