Lungs at rest and during most daily activities only function at 50 percent of their capacity, whereas without sufficient oxygen, people are more likely to develop respiratory illnesses, chronic obstructive pulmonary disease and heart disease.
ne key to staying fit and strong is healthy lungs. While we draw oxygen for the cells in our bodies from breathing, most of the time our lungs are only at 50 percent of their capacity, according to Jennifer M. Ryan, a certified specialist in cardiovascular and pulmonary physical therapy.
Ryan also told Rush University Medical Center that without sufficient oxygen, people were more likely to suffer from respiratory illnesses, chronic obstructive pulmonary disease and heart disease.
“Like the rest of your body, lungs thrive on movement and activity,” she said.
Here are five ways to improve your lung capacity, excerpted from The Guardian.
1. Say “I quit” (to smoking)
According to a 2011 article by Esmaeil Mortaz, et al. published in medical journal Tanaffos, smoking heavily for long durations, especially high-tar cigarettes, can contribute to the development of chronic bronchitis or emphysema.
Both diseases cause limited airflow to the lungs, and a single puff of cigarette smoke has been found to contain more than 4,000 chemical compounds – of which 200 are highly toxic. Those who don't smoke should obviously avoid taking up the habit.
[RA::Light cigarettes linked to specific form of lung cancer:http://www.thejakartapost.com/life/2017/05/24/light-cigarettes-linked-to-specific-form-of-lung-cancer.html]
2. Do lung exercises
Better known as breathing exercises, something as simple as taking deep breaths can help improve your lung capacity – and of course, practice makes perfect.
According to Healthline, lung capacity typically begins to diminish after our mid-20s. Diaphragmatic breathing, pursed-lips breathing, rib stretching and numbered breathing are some of the different lung exercises that Healthline offers that can be done anytime, anywhere.
3. Take vitamin D
Research conducted and co-authored by Siobhain Mulrennan of the Department of Respiratory Medicine at Australia's Sir Charles Gairdner Hospital has found that higher levels of vitamin D were associated with higher levels of lung function.
4. Sing your heart out
Singing is apparently very helpful for patients with respiratory diseases. A study by the British Lung Foundation found that singing helps strengthen the muscles used to breathe, since the vocal activity requires breath control.
5. Get Moving
According to an abstract made available online by the European Respiratory Society, exercising means that the body uses more oxygen and produces more carbon dioxide. Forcing your lungs and heart to cope with the extra demand for the O2-CO2 conversion, the average human body increases breathing from 15 times per minute (about 12 liters of air) to 40-60 times per minute (about 100 liters of air).(acr/mut)
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