I received a video of my grandnephew taking his first steps this week, a significant milestone considering he was one month premature. As he transitions to a toddler, still finding his balance, it is a reminder that our muscles, like his, need regular conditioning as we age. Simple activities like walking can be a vital part of our exercise routine as we grow older. Being physically active increases the work of the heart and lungs to supply additional oxygen that your muscles demand to stay healthy.

Exercise and The Lungs

The heart and the lungs are anatomically coupled through the pulmonary circulation. During exercise, as your muscles work harder, your body uses more oxygen and produces more carbon dioxide. The lungs bring oxygen into the body to provide energy and remove carbon dioxide, the waste product made when you create energy. The heart pumps the oxygen to the muscles that are doing the exercise. With this extra demand, your breathing increases from fifteen times a minute (12 liters of air), on average, while you are resting, up to about 40–60 times a minute (100 liters of air) during exercise. Your circulation also speeds up to take the oxygen to the muscles so that they can keep moving.

Benefits of Exercise

Physical activity reduces the risk of serious illnesses and plays a crucial role in improving sleep. Regular exercise like walking can strengthen bones, improve flexibility and agility, and reduce weight gain. It is not just our physical health that benefits from exercise, but also our mental well-being. Exercise can reduce feelings of anxiety and depression, improve attention and memory, and reduce the risk of dementia, including Alzheimer’s disease.

The recommended moderate exercise for older adults is 30 minutes of brisk walking, recreational biking, gardening, or even vigorous housekeeping five days a week. Muscle-strengthening activities like weightlifting or Pilates can also help build core strength, improve posture, balance and tone breathing muscles.

Exercise and Lung Health

It is normal to get short of breath when we exercise, but for a person with a chronic lung disease such as COPD, asthma, or pulmonary fibrosis, it may feel scary to exercise. However, it is essential for this population to get regular exercise. Whether walking regularly to strengthen your muscles, heart, and lungs or doing simple breathing exercises to strengthen your diaphragm, regular exercise can help manage, and may reduce, the symptoms of long-term lung conditions.

Types of Exercise for Chronic Lung Conditions

• Pursed Lip Breathing

• Sit up straight, relax your shoulder and neck muscles.
• Breathe in (inhale) normally, but slowly, with your mouth closed.
• Purse (pucker) your lips like you are slowly blowing on a hot beverage.
• Breathe out (exhale) slowly through pursed lips; double the length of time you inhaled.

• Walking-5 days/week

• 5-20 minutes – rest as needed.

• Strength Training

• 1-minute bicep curls and lunges

• Stretching

• Regular stretching can help avoid injuries and increase your range of motion, flexibility, and balance.

Before You Start

While exercise can significantly improve your lung function, it is crucial to consult your healthcare provider before starting any exercise program. They can provide personalized advice and recommend a pulmonary rehab program near you, ensuring your safety and well-being as you embark on your fitness health.

Sheila Mackie, RRT

Clinical Sales Specialist

Your lungs and exercise – PMC (nih.gov)

https://www.medicalnewstoday.com/articles/323787#pursed-lip-breathing

https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health