Regular exercise provides many health benefits. It can help you lose weight, ease joint pain and stiffness, make the bones and muscles stronger and train the heart to work more efficiently. Exercise also helps the respiratory system by strengthening the lungs and breathing muscles. As beneficial as exercise is, it is always best to check with a health care provider before beginning any new program.
Helps the Body Deliver Oxygen
The best type of exercise for the respiratory system is aerobic exercise such as running, walking, hiking, biking and swimming. Aerobic exercise forces the heart and lungs to deliver more oxygen at a faster pace than normal to help meet the increased demands. When done at the right level, aerobic exercise trains the lungs and heart to be more efficient at delivering oxygen to the body. With consistent training you may notice that you do not get out of breath as fast as you used to when working out, climbing the stairs or doing everyday tasks. This is a sign that the heart and lungs are getting stronger and are able to do more work with less effort.
Improves Lung Capacity
The respiratory muscles like any muscle in the body, responds to exercise by becoming stronger. Strong respiratory muscles allow the lungs to fully expand and contract. This means the lungs can take in more air when inhaling and fully empty out when exhaling. According to the University of Maryland Medical Center, aerobic exercise is not only helpful for healthy individuals; but also for those living with disease as well. Walking for just 5 to 15 minutes, three to four times a day, has been shown to improve lung capacity in those with various lung diseases.
Strengthens the Breathing Muscles
When the respiratory muscles are stronger they can work longer before becoming fatigued. Strengthening the respiratory muscles can be accomplished by performing strength training exercises for the upper body such as the chest, shoulders and back, reports the Cleveland Clinic. When the muscles that move the lungs are strong, you will have more energy and stamina throughout the day. Along with getting regular aerobic type activity, aim to strength train all of the major muscle groups in the body two to three days a week.
Improves Exchange of Gases
Breathing involves taking in oxygen for the body to use and expelling waste products such as carbon dioxide. When the lungs are able to exchange gasses efficiently, the lungs are kept clear. The MayoClinic website suggests an efficient respiratory system may lead to a reduced frequency and severity of colds and flus.
To achieve the above benefits, aim to get 30 minutes of moderate intensity aerobic exercise on most days of the week in either one 30 minute block or in three 10-minute sessions. If new to exercise start slowly and increase the intensity gradually.
