At 80 years and still teaching a “Move Together Strength” class at my local YMCA for approximately 25+ years, I experience lots of seniors with breathing problems.
I want to help people live a very long and healthy life, so we work together on healthy lung exercises and other ways to be able to breathe easily and more effectively.
Maintaining healthy lungs requires avoiding smoking and secondhand smoke, limiting exposure to pollutants, and regular exercises to strengthen respiratory muscles.
Key habits include eating a nutrient-rich diet, practicing deep breathing, maintaining a healthy weight, and getting vaccinated against respiratory infection if necessary.
You can manage body mucus by drinking enough water, gargling with salt water, and using a humidifier.
Nutrient Rich Diet
Consume 25-35g of fiber daily from fruits, vegetables, nuts, and whole grains.
Eat leafy dark greens like spinach and kale several times a week, which are high in anti-oxidants, to reduce the risk of lung diseases.
Stay hydrated by drinking approximately 8 cups of water daily. Water keeps the mucus lining the airways thin which helps lungs to expand and contract easier.
Lung Exercises
Lung exercises improve efficiency, capacity, and strength, helping to remove carbon dioxide (stale air)D and increase oxygen levels.
Key techniques include diaphragmatic (deep belly breathing), pursed-lip breathing, and rib strength exercises done about 10 minutes every day for the average person and more times every day if you are compromised.
Aerobic activities like low impact walking, swimming, bike riding, and dancing, also boost lung health.
Diaphragmatic Breathing
Place one hand on your chest and the other on your belly. Inhale through your nose, making your belly rise (not chest), and exhale slowly through pursed lips, feeling the belly fall.
Pursed Lip Breathing
Inhale slowly through your nose for two seconds, then exhale for four seconds or longer through pursed lips (as if to whistle). This helps keep airways open longer.
Seated Cow/Cat
Stand or sit with best posture. Breathe in through your nose for 2 seconds and then exhale for 4 seconds while you push your shoulders back. Look up too!
Take another 2 second inhale through your nose and then exhale for 4 seconds as you bring your head down and shoulders together in front.
Repeat several times. Remember to only move on the exhale.
Seated Snow Angel
Stand straight, exhale completely, then inhale slowly, allowing your lungs to fill completely. Hold for 10 seconds, then exhale slowly.
Controlled Coughing/Huffing
Sit tall in a chair with shoulders relaxed and feet flat on the floor.
Breathe in slowly through your nose for 2 seconds.
Hold your breath for 2 seconds to allow the air to get behind the mucus.
Open your mouth slightly forming and “0” with your lips and exhale with a huff sound for 4 seconds trying to clear all the air. (CO2)
Finish off with a cough to expel any mucus.
Repeat 3 times with a rest in between reps.
Rib Strengthening and Mobility Exercises
Strengthening the muscles around the ribs (intercostals and serratus anterior) improves breathing, posture, and torso stability.
Side Reach with Twist
Sit up straight.
Breathe in through your nose for 2 seconds.
As you exhale for 4 seconds, lean to one side tilting your upper body, with the help of your arm or not. Add a subtle twist.
Relax and repeat on the other side.
Seated Resting Child
Sit tall at the edge of a sturdy chair with legs wide and feet back as far as you can get them.
Take a deep breath in through your nose for 2 seconds.
As you exhale slowly for about 4 seconds, reach way out in front of you with arms str8 reaching with your fingertips.
Rest and relax seated in your beginning posture, then repeat several times incorporating the deep breathing the best you can.
Low Impact Aerobics – Walk
Go for a 30 minute walk daily. Inside is ok, but outside would be better, and especially where there is flora (trees and plants.)
Try to walk using better posture techniques.
Walk at a relaxed pace for 2 minutes and then pick up the pace for about 20 seconds.
Key Tips
- Do not perform rapid, shallow coughs, as these make airways close and make you tired.
- Rest in between reps. if necessary.
- Drink enough water before hand to keep mucus thin and easy to move.
- Use some sort of inhaler if necessary before you begin these exercises if needed.
- When doing any kind of exercise, use your deep breathing strategies whenever you can to get as much oxygen as possible to feed your muscles as you workout.
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