The lungs They are one of the most important vital organs in the body and one of their main functions is to supply oxygen and expel carbon dioxide through respiration. That’s why keep and improve the lung capacity It is essential for health.
According to the American Lung Association (AAP), the body has a natural defense system designed to protect the lungs, but direct contact with the environment can affect them. “You can reduce your risk of developing lung disease by avoiding smoking and exposure to secondhand smoke; whether you avoid exposure to air pollution, chemicals, and other irritants; and if you have regular health checkups,” he says.
Statistics from the World Health Organization (WHO) indicate that exposure to air pollution causes more than four millions of deaths worldwide each year. For this reason, taking measures that help strengthen our lungs is important to avoid possible health complications.
Following the best breathing exercises to strengthen and protect your lungs according to specialists:
abdominal breathing
The belly breath It is the most appropriate and healthy both for the lungs and for good oxygenation of the body.
To do it right, you need to lie on your back, put your hand on your stomach, take a breath and hold it for 5 seconds, feeling how your hand rises. Then you should exhale slowly through your mouth.
This exercise, according to the AAP, helps improve the rate at which your lungs expand and contract. Abdominal breathing focuses specifically on strengthening the diaphragm, which allows a person to breathe more deeply.
expand the chest
This exercise can be practiced so that the lung box opens and oxygenation is much better. The person sits and clasps the hands in front of the body, then the arms are raised to their fullest while breathing through the nose. The arms are lowered little by little exhaling through the mouth.
Also, another similar exercise could be to clasp your hands extended behind your back with palms up, force your hands down and press your shoulder blades. The chest should be pushed out and held for 10-20 seconds, after which the stretch should be felt in the upper arms and chest.
more elastic ribs
To gradually gain movement in the ribs and to expand more easily, inhale air through the nose as you lean your body to the right, raising your left arm. The air is exhaled through the mouth as you return to the starting position and then switch sides. Hold the positions for 5-10 seconds.
Also, doctors recommend performing aerobic exercises such as swimming, jogging, walking, running or dancing as they can be a good option to strengthen lung health. In this way the heart rate will increase and, therefore, the body will need more oxygen.
Source: Clarin
