Top 5 Exercises to Increase Lung Capacity in Seniors Living with COPD

January, 12 2025 • 5 min read

Top 5 Exercises to Increase Lung Capacity in Seniors Living with COPD

If you’re living with COPD, you know how difficult it can be to catch your breath sometimes. It can feel like your lungs are holding you back, making even the simplest tasks harder than they should be. You’re not alone in this, and the good news is that there are things you can do to breathe easier and feel better. While COPD may affect your lungs, there are plenty of ways to support your breathing and build lung capacity—no matter your age.

By incorporating just a few exercises into your routine, you can take small but meaningful steps toward better lung health. These exercises are gentle, manageable, and designed to help you get the most out of every breath. Let’s take a look at five exercises that can help you increase lung capacity and improve your quality of life.

1. Diaphragmatic Breathing (Abdominal Breathing)

It’s common for people with COPD to breathe shallowly from their chest. But did you know that by breathing deeply from your diaphragm, you can bring more oxygen into your body and strengthen your lungs? Diaphragmatic breathing is a simple but effective way to retrain your body to take in deeper breaths. Plus, it’s incredibly relaxing.

How to do it:

1. Sit comfortably in a chair or lie down on your back.
2. Place one hand on your chest and the other on your belly.
3. Take a slow breath in through your nose, letting your belly rise (try to keep your chest as still as possible).
4. Breathe out slowly through your mouth, allowing your belly to fall.
5. Repeat for a few minutes, focusing on each breath.

Not only will this exercise help you breathe more efficiently, but it can also bring a sense of calm, helping you feel more in control of your breathing.

2. Pursed-Lip Breathing

We’ve all been there—feeling like we’re struggling to get enough air. Pursed-lip breathing is a great way to keep your airways open longer, making it easier to exhale fully and take in the next breath. This simple technique can help you feel more in control, especially during times when you’re feeling winded.

How to do it:

1. Sit down comfortably with your back straight.
2. Take a deep breath in through your nose for about two seconds.
3. Purse your lips (like you’re about to blow out a candle) and slowly exhale for four to six seconds.
4. Repeat the process, focusing on making each exhale slow and steady.

By doing this, you’ll be giving your lungs more time to expel air and helping your body take in more oxygen. It’s a small change that makes a big difference.

3. Walking

You don’t need to run marathons to build lung capacity. In fact, one of the best things you can do for your lungs is to walk—just at a pace that feels right for you. Walking is an easy way to boost your stamina, improve circulation, and get your lungs working without overdoing it.

How to do it:

1. Start with short walks—just five to ten minutes at a time.
2. Walk at a pace that feels comfortable, but try to push yourself a little more with each walk.
3. If you need to rest, that’s okay—just take a break and resume when you’re ready.

Walking is one of the most accessible ways to get your lungs working better. Plus, you’ll notice other benefits, like improved mood and energy, which are just as important.

4. Seated Arm Raises

Strengthening the muscles around your chest can make breathing easier. Seated arm raises help open up the chest and improve lung function without putting too much strain on your body. This simple exercise can help you breathe easier as it strengthens the muscles that support your lungs.

How to do it:

1. Sit in a sturdy chair with your feet flat on the floor and your back straight.
2. Slowly raise both arms out to your sides and above your head while breathing in.
3. As you exhale, lower your arms back down to your sides.
4. Repeat 10 to 15 times, taking it slow.

This exercise not only helps improve your lung capacity but also helps maintain good posture, which is key for optimal breathing.

5. Chest Stretches

Over time, the muscles in your chest and shoulders can get tight, which can make it harder to breathe deeply. Chest stretches can help open up the rib cage and make it easier to take a full, deep breath. These stretches are simple, and relaxing, and they feel great.

How to do it:

1. Sit or stand tall, making sure your shoulders are relaxed.
2. Clasp your hands behind your back and gently lift your arms upward, opening up your chest.
3. Take a deep breath in and hold the stretch for 5 to 10 seconds.
4. Exhale and gently release the stretch. Repeat 5 to 10 times.

This exercise not only helps increase lung capacity, but it also helps release tension in your upper body, which is especially helpful if you’ve been feeling stiff or tense.

Key Takeaways

• Diaphragmatic breathing encourages deeper, more efficient breaths, which helps with lung function.
• Pursed-lip breathing helps you exhale more completely and allows you to catch your breath when you need it most.
• Walking is an easy and effective way to build lung capacity and stamina over time.
• Seated arm raises strengthen chest muscles, making it easier to breathe deeply.
• Chest stretches help release tension in the upper body and increase flexibility in the chest, making deep breaths easier.

Conclusion

Living with COPD may feel like a constant struggle, but by incorporating just a few simple exercises into your day, you can help improve your lung health, reduce breathlessness, and feel more energized. Every little bit counts, so take it one step at a time. By practicing these exercises regularly, you’ll notice a difference in how you breathe and how you feel overall.

Remember, you’re not alone in this journey. With the right exercises and a bit of patience, you can take back control of your breathing. If you’re new to these exercises, don’t hesitate to talk to your doctor or a physical therapist for guidance.

Let’s keep moving forward, together. You deserve to breathe easier and live life to the fullest.

Ready to start breathing easier? Try these exercises today and take a step toward better lung health. For more tips on maintaining lung function and overall wellness, explore our range of products for seniors here.