Breathing is not smooth, chest tightness and shortness of breath are often done, and what exercises

Usually we are out of breath after only two or three floors when we climb the stairs, and I often feel that I can't breathe well when I take a shower. I always feel tightness in my chest, and I feel uncomfortable when I exercise a little. In fact, these are the reasons why our lung function is relatively low and we do not exercise regularly.

What kind of exercises can we do to strengthen our lung function? You can practice exhaling and exhaling when you're fine。Take a deep breath and take it slowly.

Take a breath and exhale slowly. Because our lungs are also moving when we are doing this movement, maximal inhalation allows our lungs to expand to a limited extent.

For people who hike a lot, you can see that her lungs are functioning particularly wellEven if you walk more than 10,000 steps, you won't be tired and out of breath. Usually, my lung function is not very good, and I feel very tired when I go shopping.

Hiking is also a very convenient exercise, usually when we go to work, if we need to take the bus is not too far away, we can walk to it. I was walking when I was shopping with my friends, so the number of steps I walked gradually increased.

If you are someone who does not walk a lot, don't walk too much at first. Because I walk too much, I will feel back pain, and my whole leg is sore. So by the next day, I couldn't walk at all.

Swimming is also one of the best exercises for cardiopulmonary fitness, and when swimming, in addition to the coordination of the limbs, the coordination of breathing is also very important. Swimming can exercise our lung capacity because we have to hold our breath when we bury our head in the water.

These exercises can be easily done in life, without a lot of equipment and without a specific amount of time to do.

Pursed lip breathing exercises.

Abdominal breathing exercises.

Blow up balloons. Deep breathing exercises.

Chest expansion exercises are also acceptable.

For somePeople whose lung function is not so strong and are not so good sometimes will have chest tightness and shortness of breath, and they can't breathe, especially when they do something more tiring.

For example, when you climb several flights of stairs, there is a high chance that your breathing will be uneven and it will be difficult.

Want to exercise our lung function,It makes us feel no longer chest tightness, shortness of breath, and breathlessnessWe need to do some exercise and take some measures to exercise our lung functionto make our lungs stronger.

Let me talk about some ways to strengthen our lung function. First of all, we can choose to do more aerobic exercises, such as swimming, climbing, running, cycling, and so on, but there are also some caveats to doing aerobic exercise.

It's best not to do too many strenuous exercises at once, but to take it slowly, and the best way is to train at a lower intensity each timeBut be sure to stick with it for the long haul.

If we can't stick to it for a long time, it won't be too useful to improve our lung function in the end。If we always do strenuous and high-intensity exercise, it is also harmful to our body, and it is not very useful for improving lung function.

Therefore, it is recommended not to do high-intensity exercise, but to improve our lung function through low-intensity, long-term exercise

The above aerobic exercise can be chosen according to the individual's situation, and in my opinion, running and cycling are two very good, also convenient aerobic exercise, which does not take up too much time every day, and is also convenient.

In addition to aerobic exercise, we can also practice deep breathing, which can also help us improve our lung function.

You can do more aerobic exercise on a regular basis, and you can ride a bicycle and climb a mountain.

If you want to practice your lungs, you can take some deep breaths.

If you want to exercise your lung function, you can do some aerobic exercise, but you must be careful not to exercise too much.

Doing some chest expansion exercises regularly can train your lung function and improve the symptoms of chest tightness and shortness of breath.

We can do some aerobic exercises like running, cycling, swimming.

Sit-ups can help you improve your lung function.

Do some proper exercise, jogging or stretching.

I think if you want to improve the function of your lungs, you can do chest expansion exercises every day.

Usually we can do deep breathing, and there are chest expansion exercises.

Pathological from the middle coke water evil or lack of stomach qi is reversed.

I guess I want to know how to tell if there is a problem with my lungs. In fact, it is not difficult, there are many methods, and breath-holding is just one of the ways to judge. Here are a few ways to easily determine the health of your lungs in your daily life.

Blow out the candles. <>

Light a candle and use up all the air in your lungs to find a way to blow it out. If it does not blow at a distance of 15 cm, it means that there is a problem with lung function; If it is not blown out at a distance of 5 cm, it means that the lung function is very poor. You should go to the hospital for a check-up.

Climb stairs. <>

If you climb to the 3rd floor at a steady pace at a daily walking speed, if you don't feel obvious wheezing and chest tightness, it means that your cardiopulmonary function is good. Here's a tip: people over the age of 45 should go to the hospital at least once a year to check their lung function; People who smoke for a long time and are exposed to indoor and outdoor pollutants should have their lung function checked every six months from the age of 40.

Take care of your body, start with a check-up!

How to exercise. <>

Jogging or climbing a stairs is the best way to test whether a person's lungs are strongIf you can run a few kilometers in one breath, then your cardiopulmonary function is relatively good.

According to traditional Chinese medicine, the lungs are the main qi. The longer you hold your breath, the better and stronger your lung function is. Generally, you can hold your breath for 30 to 40 seconds.

But it also varies from person to person, some people can reach 60 seconds "one minute" is rare, such a person's lung function is the best and strongest. I can hold it for more than 40 to 50 seconds, and I can do it, which is what I used to swim and love to dive.

Any physical activity can increase lung capacity. But the sports have different characteristicsThe degree of impact on various organs of the human body is also different: such as swimming, diving, long-distance running, martial arts, confrontational ball games and other sports, the impact on the function of the respiratory organs is relatively obvious, while the impact of weightlifting sports on the respiratory function is small, and its lung capacity is relatively small.

Under the premise of normal physical condition, there is no need to use too fast speedClimb up to the third floor at a constant pace, and don't stop in between, and observe your breathing.

The lungs are the respiratory organs of the human body, and the alveoli are the body's ability to absorb oxygen from the outside into the bloodA place where high concentrations of carbon dioxide in the blood are excreted from the body. Therefore, lung function is mainly a gas exchange function. The so-called "pulmonary function test" in medicine is one of the necessary examination items for respiratory diseases, and has important reference value for the severity of respiratory diseases, the judgment of the best effect and the prognosis of patients.

However, the pulmonary function test does not include breath-holding time, and it is impossible to judge the quality of a person's lung function simply from the value of their breath-holding time.

If you don't have the condition, you can climb two more floors, and if you don't have symptoms of shortness of breath and chest tightness, it means that your lungs are functioning well.

Knowing that my lungs are not particularly healthy, I will stick to these 6 movements every night, and I do have some good effects and feelings for a long time.

I don't know, because I don't pay much attention to the knowledge of health preservation, and I don't think I need it yet.

I don't know these six movements, and I don't know if the time these movements are done is not good for long lungs, so I will pay more attention to them in the future.

1.Pulmonary ventilationThe process of gas exchange between the lungs and the outside environment is called pulmonary ventilation. The movement of gas in and out of the lungs depends on the interaction of two factors:

One is the driving force that promotes the flow of dispersed gases; One is the resistance that stops its flow. The former must overcome the latter in order to achieve lung ventilation.

Breathing exercises are the driving force behind lung ventilation.

2.The muscles that cause breathing movements are respiratory muscles. The muscles that enlarge the thoracic cage to produce inspiratory action are inspiratory muscles, mainly diaphragm and external intercostal muscles; The muscles that shrink the thoracic cage and produce an exhalatory action are the expiratory muscles, mainly the intercostal muscles and the abdominal wall muscles.

In addition, there are some auxiliary respiratory muscles such as scalene muscles, sternocleidomastoid muscles, and other muscles in the chest and back, and the nucleus of these muscles is only involved in breathing movements when breathing hard.

Calm breathing: Inhale is active, exhale passively.

Inspiratory exercises: Breathing exercises:

Breathe hard: Inhale actively, exhale actively.

Inspiratory exercises: The basic process is the same as above. In addition to the increased contraction strength of the diaphragm and extracostal muscles, the inspiratory auxiliary muscles are also involved in the contraction according to the degree of force.

Exhalation exercises: Exhalation is also active due to the involvement of the expiratory muscles.

When you feel that you can't breathe smoothly and your chest is tight and short of breath, you can take more deep breaths and then do some chest expansion exercises to improve your lung capacity.

If you always have chest tightness and shortness of breath, you should exercise more to enhance your physical fitness and increase your lung capacity, which is very good.

I think it would be better to do more chest expansion exercises, or take a walk and get some fresh air.

You can do balloon blowing bubbles, which uses lung capacity, and you can also climb stairs to improve your heart and lungs.

Balloon blowing is a method that exercises the lungs and reduces chest tightness and shortness of breath.

Do a long run in moderation. Because running is an aerobic exercise that promotes breathing, it is said that running is the nemesis of chest tightness and shortness of breath.

Get up every day and go for a morning jog to breathe in the fresh oxygen from the photosynthesis of the trees, and then blow up more balloons to train the lungs.

Regular jogging, hiking or swimming can exercise your heart and lungs.

Stick to exercising every day, ensure the amount of exercise every day, be sure to exercise, and don't stay in the house all the time.

Stick to 4 movements every day to exercise cardiopulmonary function and improve lung qi deficiency.