1. Max Heart Rate Cardio

This is the heavy lifting for your lungs.

A max heart rate cardio session is any activity that pushes your heart rate to the upper limits.

It can be as little as 30 seconds up to 20 minute intervals.

Do at least one of these a week.

2. Zone 2 cardio

This is a form of cardio where you're going just above the intensity of being able to have a conversation.

Aim to do 150 to 180 minutes a week of this type of cardio.

3. Diaphragmatic breathing

Step 1 - Breathe through your nose so deeply your stomach expands. Do this for 4 seconds.

Step 2 - Hold for 6 seconds

Step 3 - Breathe out through nose for 8 seconds.

Do this for 4 to 13 minutes.

4. Nose breathing

Breathing through your nose is an efficient way of getting oxygen into your body.

It filters out foreign particles & moisturizes the air your breathe in.

While doing the cardio mentioned above try keeping the breathing to the nose to improve lung capacity.

5. Fix your posture

The lungs will only take up the room you make for them.

Bring your shoulder blades back, put the tongue at the roof of the mouth & lift your chest.

Do this while sitting or standing to give your lungs the room needed to breathe deeply.

Between the ages of 30-50 we lose up to 15% of our lung capacity. By age 80, we lose up to 30%.

The older we get the more we lose lung capacity.

When lung capacity decreases your risk of heart failure increases.

Use these 5 exercises to make your lungs healthier.

TLDR

1. Max Heart Rate Cardio
2. Zone 2 cardio
3. Diaphragmatic breathing
4. Breathe through your nose
5. Improve your posture

I should add that not smoking & getting to a healthy body fat % will also improve your lungs but those are obvious so I left them out.

Having better lungs means your gets to heart work less, which can help you live longer.

Now you have 5 powerful ways to increase lung capacity.

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