How to increase lung capacity
Lung capacity refers to the maximum amount of gas that can be exhaled after inhaling the maximum amount of air into a person’s lungs. It refers to the sum of the reserve expiratory volume, which is the maximum amount of air that can be inhaled, and the reserve expiratory volume that can be expelled at the maximum. Lung capacity is about 3500 ml for men and 2500 ml for women under normal conditions, and it is said that it is about 500 ml when sleeping. It acts as the most basic measure of lung function, and when lung capacity decreases, breathing becomes easier even with little activity and exercise. In particular, if you have lung-related diseases, your lung capacity may drop even more, causing problems such as difficulty breathing. Because lung capacity is affected by congenital factors, it is said that there is a limit to individual differences in greatly improving it. However, it is said that if you improve various lifestyle habits, it can improve the function of the alveoli to exchange oxygen and carbon dioxide, thereby reducing shortness of breath during exercise and helping to improve exercise capacity. Now, let’s take a look at various methods that can help improve lung capacity.
How to increase lung capacity
1. Aerobic exercise
The most effective way to increase lung capacity is to perform regular aerobic exercise. The air you breathe through this aerobic exercise makes the cardiopulmonary muscles strong, and these strengthened cardiopulmonary muscles supply oxygen to the heart and muscles more efficiently. Rather than exercising too hard at the beginning, it is better to start exercising, such as walking and jogging, and then gradually increase the intensity to run for a long time, climb stairs, ride a bicycle, jump rope, swim, etc. In addition, it is better to walk for a short distance rather than using a car or public transportation, and it is said that it is more efficient to exercise by spreading the time 2-3 times a week rather than exercising a lot at once.
2. Take a deep breath
Taking deep breaths in and out can also help increase lung capacity. It is said that if you take a long inhalation and exhale breathing process, you can get the effect of helping to improve lung function because all the functions of the lungs are used. As you take deep breaths, breathe in slowly until your chest is as full as possible. And as you exhale, exhale slowly so that your diaphragm feels as low as possible. This breathing technique is said to improve lung function in just one minute a day.
3. No smoking
Various harmful substances introduced into the body through smoking have many negative effects on health, and in particular, it is said that it has a great effect on lowering lung capacity. In addition, it is recommended to quit smoking because smoking can be the main cause of various respiratory diseases, chronic obstructive pulmonary disease, pneumonia, and lung cancer. In addition, not only direct smoking, but also second-hand smoke can cause deterioration of lung function, so it is recommended to be careful.
4. Vitamin D intake
Vitamin D, a type of fat-soluble vitamin, is a nutrient essential for maintaining life, such as improving bone health and improving immunity. In addition to these various actions, it is known to be involved in maintaining normal lung function. According to data from the University of Western Australia in Australia, a paper was published that the higher the level of vitamin D in the body, the better the lung function. Therefore, it is recommended to eat a balanced diet rich in vitamin D, such as salmon, eggs, shiitake mushrooms, and dairy products. And although vitamin D is also contained in food, most of it is synthesized inside the body during the process of sun exposure, so it is recommended to bask in the sun for a certain amount of time a day.
5. Improve air quality
It is said that the quality of the air in the space where you stay for a long time also has a great influence on the lung function and lung capacity. In order to improve indoor air quality, it is recommended to make clean indoor cleaning a habit and to ventilate after a certain period of time. In addition, placing air purifying plants indoors not only converts carbon dioxide into oxygen, but also reduces ozone accumulated in the room, resulting in air purifying effects. In addition, sitting bent for a long time can also cause a decrease in lung capacity by compressing the lungs, so maintaining a correct posture is also an important management habit.