How to do exercises to improve lung function

When people encounter respiratory diseases, the first thing they do is put on a mask. In fact, physical exercise, such as running, playing ball, climbing, etc., can breathe fresh air and exercise lung function, which is the most effective way to prevent respiratory diseases. Improving your physical fitness and cardiopulmonary function through exercise is the fundamental way to resist disease. However, exercising is not something that can be achieved overnight. It requires long-term persistence. People who have not exercised for a long time will not get the desired effect by suddenly exercising. Therefore, start exercising from now on.

Day 1: aerobic exercise; Day 2: strength training, stretching training; Day 3: aerobic exercise; Day 4: stretching training; Day 5: strength training; Day 6: aerobic exercise, stretching training; Day 7: rest.

Aerobic exercise: Brisk walking is the best option. It is not restricted by any venue and does not require any special equipment. It can be done anytime and anywhere. Walk 5-6 kilometers per hour, about 120-140 steps per minute. Maintain moderate intensity, that is, the heart rate during exercise is about 170 minus age. For example, the heart rate of a 40-year-old is about 130, and that of a 60-year-old is about 110.

Strength training: Push-ups can exercise the arm, chest, and shoulder muscles. Do squats to work your thigh and calf muscles. Losing excess fat can help lower blood sugar and triglycerides, reducing your risk of atherosclerosis.

Stretching exercises: Gentle stretching exercises can help reduce tension and keep blood pressure more stable. Specific steps: 1. Sit on the floor, stretch your left leg to the left, and stretch your right hand over your head to reach the toes of your left foot. Hold for 30 seconds, then switch to the other side. 2. Lie on the floor, lift your hips toward the ceiling as far as possible, and keep your shoulder blades on the ground. Hold for 1 minute.

Before exercising, you should pay attention to warm-up exercises and do joint stretching exercises about 10 minutes in advance. After stretching your ankles, knees, and waist joints, you will not get injured when exercising. Also, don't stop to rest immediately after strenuous exercise. Instead, jog or take a walk to allow your body to slowly relax. It is best not to exercise after 10 o'clock at night as it will affect your sleep.