Contents:
- Medical Video: 8 Tricks to Sleep Better According to Athletes
- The best exercise for people with short breaths
- 1. Yoga
- 2. Walk
- 3. Swim or aerobics in water
- 4. Tai chi
- Besides exercise, do breathing exercises too
- Pursed-lip breathing:
- Diaphragmatic breathing
Medical Video: 8 Tricks to Sleep Better According to Athletes
Short breath is usually a complaint that is owned by people who have problems with their lungs. For example asthma, emphysema, chronic bronchitis, chest muscle abnormalities, and so on. Some people who experience this usually avoid physical activity or exercise so as not to become more congested. Even though it does not mean people who breathe short can not exercise. There are several types of exercise that can be done by people with short breaths.
The best exercise for people with short breaths
If you have shortness of breath, before starting exercise you should first consult your health condition to the doctor. If you've got the green light to do sports, don't hesitate anymore.
The principle is, don't force yourself to become more breathless. If the breath becomes more congested, stop immediately and sit down and adjust your breath again.
Here are some sports you can do:
1. Yoga
Yoga is an exercise that does not require a lot of heart and blood vessel capacity. Yoga can be easily adapted to its movements to suit each breathing capacity.
Dynamic stretching is great for moving without increasing your heart rate. Movement like this is very safe to avoid the occurrence of breath that is getting shorter.
2. Walk
Walking is the simplest physical activity that can be done anytime, anywhere, and by anyone. Both the elderly, adults and children. Walking is good exercise to adjust to breathing patterns.
By adjusting your breathing pattern, over time you build better breathing capacity. Be sure not to force yourself to walk too fast. Give your body the opportunity to walk regularly in a week.
3. Swim or aerobics in water
Every type of movement in water, whether swimming or exercising in water, is a good activity for people with short breaths. Even just walking in the pool while moving your arms can also help you shape your fitness level even higher so you don't experience shortness of breath.
4. Tai chi
By practicing tai chi, not only is physical activity acquired, but your breathing technique will also be automatically trained. With the slow and graceful movements of tai chi, it can also help to relax, calm the mind, improve posture, and maintain body balance.
Besides exercise, do breathing exercises too
Breathing exercises are also important for strengthening the breathing muscles, getting more oxygen, so you don't feel too tight. Here are 2 examples of breathing exercises that you can do for 3-4 times a day with your short breath.
Pursed-lip breathing:
- Relax your neck and shoulder muscles.
- Inhale for 2 seconds through your nose, with your mouth closed /
- Exhale for 4 seconds through conical lips. If this is too long for you, just exhale as hard as you can.
- Use breathing by pursing these lips also when exercising. If you experience shortness of breath, first try to slow down your breathing rate and focus on exhaling through your mouth, not your nose.
Diaphragmatic breathing
- Lie on your back with knees bent.
- Place one hand above the chest, and one hand above the stomach.
- Take a deep breath through your nose for 3 seconds. The abdomen and lower rib should rise, but the chest should remain silent.
- Then, make sure your abdominal muscles are tight or contracted and then exhale for 6 seconds through slightly pursed lips.
