Lung sports: Keep your lungs fit!
During the corona pandemic, in particular, patients moved increasingly less, which resulted in a reduction in musculature. This in turn leads to reduced gait safety and an increased risk of falls. To counteract this, more movement in everyday life can help. Did you know that moderate physical activity of 30 minutes per day is usually recommended?
Support during exercise, for example from a therapist, gives respiratory patients a sense of security. Motivation and enjoyment of exercise are also strengthened, especially in a group. Here, like-minded people and fellow sufferers meet and can support each other. These examples show how important lung sports and physical activity are for patients.
But what happens when this important building block suddenly disappears or is reduced? This is exactly what happened during the pandemic. Increasingly fewer patients took advantage of the offers tailored to their needs. Participation in pulmonary exercise, for example, should take place at least once a week. In addition, home exercise should be carried out or regular exercise should be ensured in everyday life.
However, the pandemic has also opened up new opportunities. For example, free pulmonary exercise classes are occasionally offered online. This allows patients to participate in exercise classes from home. Many exercises can be performed easily and conveniently from home using everyday objects. For this reason, we have some helpful pulmonary exercise tips for you below! These exercises are for coordination, mobilization, and cardiovascular training.
Exercise with the pasta pack
While standing upright and stable, hold a noodle pack with both hands. The arms are stretched forward. The packs are alternately punched forward with quick movements. The right leg is also alternately taken one step back and back to the starting position. The left leg is bent forward upward. After a few repetitions, the side is changed. The exhalation is done consciously using the lip brake (air is slowly expelled through the slightly opened lips). Right-handed people can do the exercise with the left arm twice and with the right arm once. Left-handers with the right arm twice and with the left arm once.
Training with the dish towel
In an upright standing position, the dish towel is grasped shoulder-width apart and taken with both arms on one side. The towel is moved up and down in small movements on the right side. The left leg is alternately heeled forward and back with the toes pointed to the side. Again, attention should be paid to conscious exhalation over the lip break. After some time, the side is changed.
Training with the tin can
In an upright seat or stable stance, the arms hang loosely down with the tin cans. The forearms are alternately bent and brought to the shoulder. Again, attention is paid to conscious breathing over the lip break. Walking on the spot can also be done, depending on preference. The pace of movement can be increased, but attention should be paid to breathing.
Training with the wooden spoon
In a stable stance, a wooden spoon is held in front of the chest with both hands. The right leg is placed one step forward, the left leg is added and the arms are brought to the right with the upper body upright. Breathing is again done through the lip brake. After a few rounds, the sides are changed. The speed can be increased as needed.
Training with the training band
In an upright seat or stable stance, the band is gripped shoulder-width behind the head. The elbows are bent at shoulder height. The exhalation is done through the lip brake. At the same time, one arm is stretched to the side. Inhaling through the nose, one is back in the starting position. After a few repetitions, the side is changed. The exercise can also be done with both arms at the same time.
Training with the stairs
The exercise is performed in an upright sitting position or in a stable standing position in front of the stairs. The heel is alternately tapped on the stair tread. The exhalation is done consciously using the lip brake.
The exercises can be used at any time with a wide variety of everyday objects. The muscles are built up, which in turn is important for fall prevention and prophylaxis. Thus, the quality of life can also be increased. To maintain your motivation, you should set realistic goals and document your activities.
Have fun with lung sports!
Frisch M. Lungensport: Körperliche Aktivität in Zeiten von Corona, laut den neuen Sportempfehlungen – wie, was, warum und wo?. O2-Report. 2021; 1. Halbjahr: 27-29.