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Does it feel like the flight of stairs you climb every day gained extra stairs overnight? That’s because the older you get, the less lung capacity you have if you don’t exercise your lungs. Amidst the scourge of COVID-19, it is always a good idea to keep your lungs in tip-top shape. Light exercise may help tremendously to keep your lungs healthy and in shape, such as: 

• swimming
• walking
• jogging  

Here are three Bestmed recommended exercises you can do daily to keep your lungs healthy: 

The starfish

1. Standing with your legs shoulder-width apart
2. Bend your hips and lower your torso as if you are trying to touch your toes. While doing this, breath out until you feel your lungs are empty.
3. Pause for five seconds before you take another breath in.
4. Take a deep breath while straightening your body.
5. Stretch your arms as far out as you can at your sides, as if you were making a starfish shape with your whole body.
6. Take a full breath and hold it for five seconds.
7. Repeat the above steps ten times.

Pursed-lip breathing

1. Breath in through your nose for two seconds, filling your lungs with air.
2. Hold your breath for two seconds.
3. Purse/pout your lips as if you’re about to blow a kiss, then breath out for six seconds through your mouth.
4. Repeat the above steps five times.

Diaphragmatic breathing

1. Lie on your back, then relax your neck and shoulders.
2. Place your hand on your stomach.
3. Breathe in for four seconds through your nose until the air fills up your stomach.
4. Hold your breath for four seconds.
5. Breathe out through your nose for four seconds. You should feel your stomach deflate. Pause for four seconds after letting all the air out.
6. Repeat the above steps five times.

Get fit with the Bestmed Tempo wellness programme

All Bestmed beneficiaries have access to personalised consultations with a Bestmed Tempo partner biokineticist as part of the Bestmed Tempo wellness programme. All you need to do is complete your free Health Assessment at Dis-Chem, Clicks, Van Heerden or Alpha Pharm.

References

Lung. (n.d.). Lung capacity. Retrieved from https://www.lung.org/lung-health-diseases/how-lungs-work/lung-capacity-and-aging
Optimist, b. (n.d.). Lung capacity. Retrieved from Budding Optimist: https://buddingoptimist.com/lung-exercises/#:~:text=%20Physical%20Exercises%20to%20Expand%20Lung%20Capacity%20,breathe%20easier%3F%20The%20push-up%20is%20a...%20More%20