Older people will experience a gradual decline in physiological function, and lung function will decrease year by year due to pathological changes in lung and bronchial tissues. The following non-drug exercise methods are used by the elderly to enhance physical fitness, improve lung function and enhance lung function, which also helps the elderly live a long and healthy life.
1. Abdominal breathing method
Lung ventilation is enhanced by diaphragmatic activity. The patient places one hand on the upper abdomen, and when exhaling, the hand sinks with the abdomen and exerts slight pressure, and when inhaling, the upper abdomen resists this pressure and rises the abdomen slowly. Three to five times a day for three minutes each time.
Patients should also pay attention to relaxing the muscles of the whole body when performing abdominal test breathing. Breathing should be done so that the abdomen is sunken and force should be avoided. The abdomen should be puffed out during inhalation, which should be slightly longer than exhalation. Do not exhale immediately after each inhalation, but pause for a moment.
2. Flute breathing method
The flute breathing method can effectively prevent premature occlusion of the bronchi due to inflammatory attacks. The specific method is: first breathe in through the nose, then shrink the lips into a flute shape, so that the gas is through the narrow mouth shape, slowly exhale, and then repeat. Do five times after a short pause, and then redo. Inhalation is appropriate to use in the nasal cavity, the air is filtered and moistened in the nasal cavity, which reduces the adverse stimulation of the trachea.
3. Chest expansion method
Old slow-branch patients with reduced lung tissue elasticity reduced lung capacity, and cardiopulmonary function is vulnerable to damage, severe pulmonary atelectasis, and breathing often feels difficult. The chest expansion method can make heart and lung activity enhanced. The method is: standing, arms open, and doing chest expansion activities, each time stretching the chest for 3 minutes.
At the same time, you can move your neck up and down, shrug your shoulders freely, move your body sideways and breathe deeply and long. The whole process should be relaxed and natural, and after each chest expansion, you can use both fists to lightly pound the upper back or use the palm of your hand to continuously pat the chest 20 to 30 times.
4. Walking method
Walking exercises can enhance physical strength, has improved the ability to absorb oxygen, and improve the body’s oxygen deficiency.
Walking, its speed to not cause shortness of breath, shortness of breath is appropriate. Walk with a straight chest, with breathing training, can be used in four steps an inhalation, six steps an exhalation, 1 to 2 times a day. Adhere to 1 ~ 2 weeks, which can be changed to walk-run alternately, such as jogging for 39 seconds, walk 3 seconds, and then gradually increasing the jogging time, to all jogging. Exercise time starts from 5 minutes each time and gradually can increase to 10~15 minutes each time. Exercise intensity to only mild shortness of breath as the degree.
The above methods need to be adhered to by the elderly for a long time (1 year or more) to have obvious results, lung function and respiratory function will be significantly improved.