Warming up helps your body transition from rest to activity, allowing your breathing and heart rate to gradually increase. This reduces sudden stress on the respiratory system. According to Healthline, proper warm-ups ensure respiratory muscles work efficiently and lungs adapt well to increased oxygen demands during exercise. This prevents breathlessness, difficulty breathing, coughing, or airway spasms, especially for individuals with sensitive respiratory systems or existing conditions.

Avoid outdoor exercise during air pollution. When air quality is poor, concentrations of fine dust, exhaust fumes, and irritants are high. During exercise, faster breathing draws more air into the lungs, allowing pollutants to penetrate deeper into the respiratory tract. This causes irritation, coughing, shortness of breath, and reduced lung function. Over time, outdoor exercise in polluted environments can increase the risk of respiratory inflammation, asthma, and cardiovascular diseases. According to the Times of India, monitor air quality before exercising and opt for indoor activities when pollution levels are high.

Thorough warm-ups and exercising in a clean environment help protect lung health. *Illustration: Dinh Tung*

Breathe through your nose. Nasal breathing filters out dust, bacteria, and irritants from the air before they reach your lungs. The nasal cavity also warms and humidifies the air, protecting the respiratory tract and reducing the risk of bronchial irritation. During exercise, nose breathing helps regulate breathing, minimizing breathlessness.

Stay hydrated. According to WebMD, drinking enough water before, during, and after exercise maintains the moisture of respiratory membranes, supporting efficient lung function. Drink approximately 300-500 ml of water 1-2 hours before your workout, then take small sips during exercise rather than consuming too much at once. After your workout, continue drinking water to replenish fluids lost through sweat.

Stop exercising if you experience shortness of breath. Unusual shortness of breath during exercise often signals that your body cannot meet oxygen demands or that your respiratory and cardiovascular systems are under excessive stress. Continuing to exercise could worsen oxygen deficiency, increasing the risk of dizziness or fainting. Furthermore, persistent shortness of breath may indicate underlying issues such as asthma, bronchial spasms, or cardiovascular disease. Therefore, stop immediately if you feel breathless, experience chest pain, or become dizzy.

Le Nguyen (Compiled)