Take a Breath
By: Brad Hankins
Over the past two months, we’ve explored the heart—how it functions and ways to begin an exercise program to keep that ol’ ticker healthy. This month, we’re turning our attention to the heart’s partner in delivering oxygen throughout the body: the lungs.
https://my.clevelandclinic.org/health/body/21205-respiratory-system
The lungs, heart, and vascular system (our network of arteries and veins) work together to ensure oxygen-rich blood reaches nearly every cell in the body. At the same time, oxygen-depleted blood returns to the lungs, where carbon dioxide (CO₂) and other waste gases are removed and fresh oxygen is absorbed before the blood is sent back out again.
Of the approximately 30 trillion cells in the human body, nearly all require oxygen to function. The primary exceptions are red blood cells, which transport oxygen rather than use it, and the outermost layer of skin cells. To keep this remarkable system running, we take about 20,000 breaths each day, inhaling roughly 10,000 liters (about 2,600 gallons) of air every 24 hours.
During that same period, we exhale approximately 500 liters (about 130 gallons) of carbon dioxide, weighing around one to two pounds. Yes—even the air we breathe out has mass. Have you ever wondered where weight goes when you’re losing weight? Surprisingly, about 80% of the fat we lose leaves the body through exhaled carbon dioxide. It’s another fascinating process—and a great topic for another day.
Our lungs are not identical in size. The left lung is about 10% smaller than the right to make room for the heart. Both lungs connect to the nose and mouth through the trachea (windpipe), which divides into two bronchi—one leading to each lung. These airways continue branching into smaller and smaller tubes until they end in tiny air sacs called alveoli. This is where the incredible exchange of oxygen and carbon dioxide takes place. As you can imagine, the health of these airways, alveoli, blood vessels, and lung tissue is essential for healthy breathing.
The first step toward healthy lungs is protecting them from your environment. Dust, pollen, industrial pollution, and other airborne particles can reduce lung function over time. And then there’s smoking and vaping—in other words, intentionally inhaling potentially harmful and cancer-causing chemicals. Do your best to limit exposure to environmental pollutants, especially wildfire smoke. When driving on busy roads or freeways, consider using your vehicle’s air conditioning instead of opening the windows. As for smoking and vaping—don’t. Simply don’t.
The good news is that what’s good for your heart is also good for your lungs. Cardiovascular exercise strengthens both systems. As your heart becomes more efficient, your lungs also improve in their ability to deliver oxygen and remove carbon dioxide. A stronger heart helps circulate more oxygen-rich blood with every beat, allowing your body to work more efficiently.
Do not begin or increase an exercise program without first consulting your medical provider.
The same exercise principles discussed last month for heart health also apply to improving lung function. Start with a two- to three-minute warm-up to gradually raise your heart rate toward your target training zone (see last month’s article for instructions on calculating your target heart rate). Then maintain that level of activity for a predetermined amount of time.
A good starting goal is 20 minutes of continuous exercise. If you can only maintain your target heart rate for a few minutes at first, that’s perfectly okay—it means you’ve begun. Gradually increase your exercise time by no more than about 10% per session. Once you comfortably reach 20 minutes, work toward 30 minutes, with an eventual goal of up to 50 minutes of sustained activity.
Begin slowly and exercise within your comfort level, increasing intensity only as your endurance improves. There will be days when progress feels easy and others when it feels challenging. That’s a normal part of building strength and stamina, so stay patient and keep moving forward.
As always, I’d love to hear about your wellness journey. Feel free to email me at hankinsb@ssymca.net.
Brad Hankins RN, CPT
