Cold weather increases the risk of flu, colds, coughs, and sneezes, especially for those with weakened immune systems. Maintaining healthy lungs through specific exercises helps boost immunity, prevent infections, and improve respiratory health.

Alternate nostril breathing

Sit with a straight back, use your thumb to close one nostril, and inhale through the other. Then, switch sides and repeat. Practicing this for 5-10 minutes daily improves airflow, increases lung capacity, balances energy, and warms the body.

Diaphragmatic breathing

Sit or lie comfortably, place one hand on your chest and the other on your abdomen. Inhale through your nose, allowing your belly to rise, then exhale gently. Practicing this for 5-10 minutes each morning strengthens the diaphragm, reduces shallow breathing, and brings fresh air into the lungs.

Light jogging

Jogging for 20-30 minutes daily can activate the lungs, increase respiratory muscle endurance, and improve physical fitness. This exercise also helps the body combat shortness of breath often experienced in winter.

Light jogging helps boost lung health in winter. *AI-generated image*

Pursed-lip breathing

When experiencing shortness of breath or post-exercise fatigue, pursed-lip breathing can soothe the lungs. Inhale through your nose, then purse your lips and exhale slowly. This method is effective in controlling shortness of breath caused by cold air constricting the lungs.

Rib-stretching exercises

Stand tall with your hands on your hips, inhale and push your chest outwards, hold for 5 counts, then exhale slowly and return to the starting position. This exercise helps expand the chest wall, thin mucus, and reduce joint stiffness – common symptoms during a cold.

To protect your lungs, dress warmly, using multiple layers of clothing to retain heat and avoid cold air. Drink enough water to keep the respiratory tract's mucous membranes hydrated, and consider using a humidifier indoors to prevent airways from drying out. Frequent handwashing can reduce the risk of infection, as respiratory viruses are often more prevalent in winter.

By Le Nguyen (Source: Times of India)