5 Essential Practices for Lung Health and Strength

In recent years, we've learned a lot, particularly about the air we breathe and how we care for our bodies. We've spent countless discussions on topics like air quality at home, ways to enhance immunity, and the most effective methods to sanitize and eliminate germs. However, we often overlook our lungs, the central organ in respiratory health, along with the supporting organs and muscles. With flu, COVID-19, and other respiratory diseases still prevalent, maintaining lung health is more crucial than ever. The good news is, many of these practices overlap with other health benefits. Here are five key habits to keep your lungs strong and healthy year-round.

Additionally, remember to wash your hands regularly, stay away from sick individuals, and get vaccinated against COVID-19, the flu, and pneumonia (if eligible) for extra protection.

1. Stay active with regular exercise.

Exercise plays a crucial role in overall health, including the strength of our lungs. "Our lungs are essentially pumps," explains Albert Rizzo, MD, FACP, chief medical officer of the American Lung Association. "They rely on the muscles in the chest cavity. To keep the lungs functioning at their best, we need to maintain muscle strength."

Cardiovascular workouts are the most effective way to achieve this and only require 20 to 30 minutes a day (or the equivalent spread throughout the week). "The goal is to create an aerobic demand," says personal trainer Gunnar Peterson, CSCS, CPT. "This could include incline walking or adding a few aerobic exercises to your strength [training] routine."

If 20 to 30 minutes a day feels daunting, don't worry. "Celebrate the effort you're able to make," Peterson advises. "Start slow and gradually build up." This could even mean walking around the block for five minutes during a break between conference calls—it doesn’t have to be all at once. Walking is a fantastic form of cardiovascular exercise, helping to reach the deeper parts of the lungs, according to Dr. Rizzo.

RELATED: Exercise Is Essential for a Strong Immune System—These Health Experts Explain How Movement Can Boost Immunity

2. Boost your vitamin D intake.

While we often associate Vitamin D with bone health, it's also vital for maintaining healthy lungs. Studies suggest that a lack of Vitamin D can impair lung function and even change lung structure. If you're low in this essential vitamin, you can increase your intake with foods like fatty fish, egg yolks, cheese, or consider Vitamin D supplements if needed (always consult with your doctor before adding any supplements). This is especially crucial for individuals with lung conditions like chronic obstructive pulmonary disease (COPD) or asthma.

3. Focus on your breathing.

Stress can take a toll on our bodies, including our respiratory system. Deep breathing techniques are proven to help reduce stress, and practices like diaphragmatic breathing and pursed-lip breathing can improve lung capacity, particularly after recovering from respiratory illnesses like COVID-19 or chronic conditions.

"Being mindful of our breath—taking slow, controlled inhales and exhales for a count of four, or practicing belly breathing—helps restore calm and reduces anxiety," says Kelley Green, meditation instructor and mindset coach. "In stressful moments, we often forget to breathe." Try these five breathing exercises to soothe your nervous system and strengthen your lungs.

4. Ensure you get sufficient sleep.

While the exact reason sleep benefits our lungs is still unclear, insufficient sleep can weaken our immune system. "The precise mechanisms are unknown, but we do know that sleep is critical for various health issues, including muscle repair," explains Dr. Rizzo. A compromised immune system makes us more susceptible to respiratory infections.

5. Steer clear of harmful habits.

The final step in maintaining strong, healthy lungs is avoiding things that harm them. Smoking and vaping are obvious culprits, but also be cautious about exposure to fireplaces and wood-burning stoves, which can irritate the airways, according to Dr. Rizzo. When exercising, choose environments with good air quality and avoid crowded places where you can't breathe comfortably.