Keep your lungs healthy with cardio exercises, staying hydrated, and breathing in clean air

Lung health is essential for your well-being. Every breath you take is powered by a complex system, with the lungs at its core. According to the National Heart, Lung, and Blood Institute (NHLBI), when you breathe in, air enters your lungs, allowing oxygen to pass into your bloodstream. At the same time, carbon dioxide, a waste product, moves from your blood into your lungs and is exhaled. This crucial process, known as gas exchange, keeps you alive.

As you inhale, the windpipe, chest muscles, and diaphragm work together to bring in oxygen and release carbon dioxide. Says Dr Kuldeep Kumar Grover, Head of Critical Care & Pulmonology, CK Birla Hospital Gurugram, “Your brain adjusts your breathing based on your body’s needs. While your lungs have natural defenses, there are ways you can further protect them from harm. Allergies, pollutants, and respiratory infections are frequent today. You can maintain optimal respiratory health and enhance lung function by including various workout routines into your regular routine,” he says.

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Dr Grover shares tips to improve your respiratory health:

• Breathing: The diaphragm can be strengthened and lung capacity increased using controlled breathing techniques like pursed-lip breathing and diaphragmatic (belly) breathing. These exercises promote better oxygen exchange and can reduce breathlessness during physical activity. Practice deep breathing exercises for 5 to 10 minutes daily to strengthen your lungs.

• Cardio: Aerobic activities such as swimming, cycling, jogging, and brisk walking help boost lung capacity. These exercises increase your heart rate, making your lungs work harder to deliver oxygen, improving their efficiency. Aim for at least 30 minutes of moderate-intensity aerobic exercise 4-5 times a week.

• Hydration: Staying hydrated is essential for healthy lungs. Drinking enough water helps keep the lungs' mucous lining thin, making breathing easier. Aim to drink at least eight glasses of water each day for optimal respiratory health.

• Strength: Strength training helps maintain respiratory health by strengthening core muscles, which improves posture and breathing. Exercises like planks, push-ups, and squats stabilize the core and enhance oxygen flow during movement.

• Yoga: Yoga combines deep breathing and stretching, which can increase lung capacity and flexibility. Poses like Bhujangasana (Cobra Pose) and Pranayama breathing techniques improve lung health by boosting oxygen intake and reducing stress.

• Avoidance: Avoid exposure to pollutants like smoke, dust, and strong odours, which can irritate and damage your lungs over time. If you live in a polluted area, try exercising indoors or wear a mask when outside to minimise exposure.