"How Can I Easily Improve My Lung Function?"
The Impact of Poor Lung Function and Simple Methods for Exercise
Having poor lung function significantly affects human health. It not only increases vulnerability to illnesses such as colds and coughs but also reduces lung capacity, leading to shortness of breath even with mild physical activity. As we all know, consuming foods like almonds, olives, and honey can effectively enhance lung function. However, how can we exercise our lungs? Let's explore some simple methods to improve lung function.
1. Brisk Walking
Walking is the safest form of exercise, unrestricted by time or location. Due to its low intensity, longer durations are recommended. Aim for a brisk pace, approximately 100 meters per minute (similar to hurrying across a crosswalk), for at least 20 minutes, preferably around an hour, either daily or every other day. Proper brisk walking involves increased step frequency and length, active arm swings, a forward-leaning posture with relaxed shoulders, head held high, and abdominal muscles engaged.
2. Jogging
Jogging is a full-body exercise that strengthens internal organs and primary muscle groups in the body and lower limbs. Choose locations with fresh air, minimal traffic, and flat surfaces, preferably early morning or evening. Start with at least 10 minutes of jogging, aiming for a pace that causes sweating on the back and forehead after 5 minutes. Gradually increase to 20-30 minutes. Beginners, especially seniors, may alternate walking and jogging until they adapt, then transition to continuous jogging. Proper jogging involves a slightly forward-leaning upper body, relaxed shoulders, neck, and upper limbs, 90-degree elbow flexion with vigorous arm swings, and synchronized breathing and stride rhythm.
3. Swimming
Swimming effectively improves cardiovascular and respiratory function by overcoming water resistance, strengthening heart contractions, and deepening breaths. Aim for a heart rate of 120-130 beats per minute. Those with poor health or cardiovascular diseases should reduce intensity or avoid swimming unsupervised. Each session should last 20-30 minutes, starting with 4-5 minutes for beginners and gradually increasing.
4. Stair Climbing
Stair climbing requires no special equipment and can be done anywhere, promoting blood circulation, increasing cardiac output, and oxygen intake by 8-10 times compared to rest. It significantly improves cardiorespiratory function, muscle strength, and flexibility. Beginners, especially seniors, should start with low loads, climbing 4-5 flights initially, gradually increasing as tolerated without feeling dizzy, palpitations, or excessive fatigue. Those with cardiopulmonary diseases should follow medical advice and have someone accompany them. Proper stair climbing involves vigorous arm swings, a straight back, slight forward lean, and placing weight on the heels while ascending; descending can be slightly faster with relaxed, rhythmic movements.
5. Five-Animal Frolics (Deer Running)
The deer running section of Five-Animal Frolics promotes blood circulation and strengthens waist and abdominal muscles. Standing naturally, start with the left foot, lifting and extending the left leg, leaning forward with the foot about a fist's distance from the ground, slightly bending the right leg, extending the right arm with a bent wrist in a deer hoof shape, fingertips level with the head, left arm behind with fingertips pointing up, and eyes looking askance. Repeat the same movements on the opposite side.
