The lungs bring oxygen into the body, to provide energy, and remove carbon dioxide, the waste product created when you produce energy. The heart pumps the oxygen to the muscles that are doing the exercise. When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand, your breathing has to increase from about 15 times a minute 12 litres of air when you are resting, up to about 40—60 times a minute litres of air during exercise.
Your circulation also speeds up to take the oxygen to the muscles so that they can keep moving. When your lungs are healthy, you keep a large breathing reserve. When you have reduced lung function, you may use a large part of your breathing reserve. It is normal to get breathless during exercise.
However, regular exercise can increase the strength and function of your muscles, making them more efficient. Your muscles will require less oxygen to move and they will produce less carbon dioxide. This will immediately reduce the amount of air you will need to breathe in and out for a given exercise. Training also improves your circulation and strengthens your heart. Exercise will improve your overall physical and psychological well-being. It can decrease the risk of developing other conditions such as stroke, heart disease and depression.
Regular exercise is also one of the most important interventions to prevent the onset of type-II diabetes. The most important thing to do to keep your lungs healthy is to look after them.
Smoking will affect your ability to undertake physical activity and reach your true potential. If you quit smoking, you are likely to be able to exercise for longer as early as two weeks after your last cigarette.
People who follow high-intensity training regimes, or who regularly train in certain environments, may be at risk of developing exercise-induced asthma, or a condition known as bronchial hyperresponsiveness in which the airways become blocked after exercise.
If take bronchodilators, you should normally take these 10 minutes before you exercise to prevent exercise-induced bronchoconstriction. Your doctor can give you advice on this. Scientists believe this is caused by harmful substances in the environment in which they are training, such as chlorine in a swimming pool, or cold dry air on a ski slope. Endurance athletes have the potential to inhale more harmful substances into their lungs, as they are exposed to these conditions for longer periods of time.
It is important that you are aware of the symptoms associated with lung problems, such as cough, shortness of breath or fatigue, and that you see your doctor about them as soon as possible. When you visit the doctor, you may be asked to take a spirometry test.
This tests your breathing and can help in the diagnosis of lung problems. You will be asked to breathe into a device that measures the amount of air in your lungs and how fast you can breathe out. Our spirometry factsheet provides more information on the test. You may also be asked to take an exercise test to measure your limitations.
People with long-term lung conditions can help improve their symptoms through regular exercise. If you have a long-term lung condition, the thought of becoming quickly out of breath can be daunting and you may not feel motivated to exercise. It can be tempting to avoid exercise because you think it will make you breathless, but if you do less activity you become less fit and daily activities will become even harder. It is best to ask the guidance of a doctor or physiotherapist before you begin exercising, to ensure that your exercise plans are in line with your capacity and are safe.
Time your breaths so you are breathing in for three seconds, holding your breath for two seconds, then breathing out for three seconds. Repeat this process for 20 breaths 4 4. Breathe in as deeply as you can, this time feeling your chest rise as your lungs fill with air 3. Focus on expanding your chest rather than expanding your abdomen as you breathe in 3. Time your breaths so that you are breathing in for three seconds, holding your breath for two seconds, then breathing out for three seconds.
Inhale by first concentrating on expanding your abdomen, then continue inhaling while concentrating on expanding your chest. Hold this breath for two seconds, then exhale, concentrating on emptying your chest first, then your abdomen.
Continue this process for 20 breaths. Inhale deeply to fill your lungs completely, then exhale the full contents of your lungs into your empty balloon. You do not need to blow up the balloon all the way; focus on blowing as much air as you can into it with a single breath. Regular exercise is good for your head too. It can reduce feelings of anxiety and depression, improve attention and memory, and reduce the risk of dementia, including Alzheimer's disease.
National guidelines recommend that all adults get 30 minutes of moderate physical activity five days a week. It doesn't have to be a formal exercise program to be beneficial. Some examples of moderate activity include walking briskly, recreational bicycling, gardening and vigorous housecleaning. Both aerobic activities and muscle-strengthening activities can benefit your lungs. Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently.
Muscle-strengthening activities like weight-lifting or Pilates build core strength, improving your posture, and toning your breathing muscles. Breathing exercises in particular can strengthen your diaphragm and train your body to breathe more deeply and more effectively. People living with lung disease can and should get regular exercise for all the same reasons as everyone else. Your lungs and heart stay stronger, you are better able to perform the tasks of daily living and you feel better in mind and body.
But if you already are dealing shortness of breath, it can be intimidating to think about increasing your physical activity. It is important to work with your healthcare team to make a fitness plan that works for you.
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