Your heart and lungs are possibly the most essential organs your body has. Your body relies on these organs to provide the oxygen needed for cell energy and health, which means that all other organs rely on the strength and ability of the heart and lungs to operate correctly. Building healthy habits can help strengthen your heart and lungs, increasing their efficiency in providing oxygen to your cells.
Exercise
Step 1
Include the American College of Sports Medicine recommended 150 minutes of moderately intense aerobic exercise each week. Aerobic exercise increases your heart rate and lung breathing rate. The increase in heart rate can strengthen your heart, increasing how effectively it delivers oxygen to your body. The increase in breathing rate over time can increase your residual lung volume, or the amount of air left in the lungs between breaths.
Step 2
Evaluate your diet and remove or consume in moderation foods that can increase the presence of bad LDL cholesterol such as egg yolks and dairy. Opt for animal-based foods lower in cholesterol such as fish or poultry with the skin removed. Keep your cholesterol intake below the National Heart, Lung and Blood Institute's recommended 200 mg per day. Too much LDL cholesterol in the bloodstream can calcify into plaque deposits, affecting how hard your heart has to work to pump blood through your cardiovascular system. Over time this can affect the health and strength of your heart, increasing your risks for heart disease.
Step 3
Stop smoking. Smoking causes changes in your lungs and airways, including increasing the presence of lung mucus, irritating the lungs and reducing the effectiveness of cilia, which are your lungs' natural cleaning system. The chemicals from cigarettes can also destroy lung tissue, decreasing the strength and effectiveness of your lungs. Although your lungs will not completely recover when you stop smoking, it can help increase the strength and health of your lungs, increasing your quality of life and possibly your life span.
Step 4
Perform breathing exercises, which can strengthen the muscles used for breathing and coughing, suggests the Ohio State University Medical Center. Pretend you are holding a straw in your mouth with your lips getting ready to take a sip of water. Breathe in slowly through your nose, then breathe out through your lips. Try this exercise while lying on your back on the floor.
