- January 22, 2025
Swimming like Michael Phelps, running like Usain Bolt is a dream of many people and unfortunately unattainable. However, through a few simple exercises we can improve our condition. How to increase your lung capacity? Radosław Kawęcki, a swimmer and two-time world champion.
- At home we can take an empty bottle of water, just 0.5 liters and we can breathe through it. Another way is to inflate the balloon and draw in the air - says newsrm.tv Radosław Kawęcki, a swimmer, two-time world champion, ambassador of the Polish Lungs campaign.
One of the simplest exercises that anyone can do at home on their own is breathing through a "lacing" mouth. During the exercise, slowly draw air through the nose until the lungs are full, and then release them steadily through the narrowed mouth. It is important that the patient should breathe out twice as long as inhalation during training.
Another exercise to increase the endurance of the respiratory muscles is an exercise with a bottle half filled with water and a long tube. Place the bottle on the table in front of you, then immerse the tube in water and blow air into the water for as long as possible. During training, water resistance requires the involvement of additional chest muscles, which improves their efficiency.
It is also very important to have an exercise during which patients should lie down on the floor in their free time and place a small amount of weight on their stomach, e.g. a book. Breathe in while lifting the abdomen and then actively draw in the abdominal muscles while breathing out. Thanks to this, patients exercise diaphragm breathing.
Sick people who prefer a sedentary lifestyle will also find exercises for themselves. Just sit comfortably on a chair, lower your hands along your torso and then raise your upright hands over your head, breathing in and then lower them slowly, blowing out the air.
Such exercises are also recommended for patients with chronic obstructive pulmonary disease (COPD). Unfortunately, due to the lack of physical activity, respiratory muscles weaken and even the slightest physical activity causes a feeling of shortness of breath in patients. As many as 62% of patients have to take breaks to climb the stairs, 56% have to leave their hobbies, and 41% have to occupy public transport seats, and also have no strength to stand during the journey. Chronic obstructive pulmonary disease makes life difficult for patients, preventing them from functioning normally. People with COPD avoid physical activity for fear of pain, forgetting that breathing muscle training is the most effective medicine that improves quality of life.
