Modern life and healthy lungs aren't always synonymous with one another, considering the abundance of environmental pollutants, big cities and numerous new conveniences that reduce the average person's physical activity levels. According to the National Women's Health Information Center, lung diseases are the No. 3 killer in the United States. Fortunately, making some healthy lifestyle choices can reduce your chances of becoming part of that statistic.
Don't Smoke
Cigarette smoke contains 250 or more chemicals known to be toxic or cancer-causing, making it the single most preventable cause of disability, disease and death in the United States, according to the Centers for Disease Control and Prevention. In addition to causing lung diseases such as chronic airway obstruction, bronchitis and emphysema, cigarette smoking accounts for 90 percent of all lung cancer deaths in men and 80 percent of all lung cancer deaths in women. If you smoke, discuss your quitting options with your doctor, who can refer you to a program or a specialist or offer you a prescription medicine that will help you ditch the cigarettes.
Be Active
Getting exercise on a regular basis can help you keep your lungs and heart in good health. According to the Mayo Clinic, adults should get at least two hours and 30 minutes of moderate cardiovascular activity, such as brisk walking, or one hour and 15 minutes of vigorous exercise, such as running, per week in addition to strength training exercises at least twice a week. You needn't run on a treadmill at the gym in order to get that exercise. Just enlivening your daily habits can help you approach your recommended weekly amount. For example, if you climb stairs instead of taking the elevator, walk or bike to work instead of sitting in traffic, and take walks during your lunch break and after dinner, you will likely notice a difference in your lung capacity, have extra energy and potentially see an improvement in your overall appearance.
Do Deep Breathing Exercises
Do diaphragmatic breathing, or breathing from your belly, on a daily basis to strengthen your diaphragm and make breathing easier. To do one repetition of this exercise, deeply inhale through your nose to fill your lungs from the bottom all the way to the top so that you see your stomach stick out, then exhale completely. Repeat this exercise for at least five minutes each day.
Mind Your Environment
You can't avoid all smog and pollutants, but you can be aware of your environment and try to protect your lungs whenever you have the chance. For example, you may read a daily air-quality scale to determine whether the air is healthy enough for you to spend extra time outdoors. You can also avoid spending time around people who smoke, clean your home with environmentally sound cleaning products and inhale through your nose when you are exposed to air that you believe to be too cold, hot, dusty or polluted.
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