 Ossie-Sharon 4 years ago | Hi, downtowndentista. Below are measures you can take to improve breathing and endurance, so that you can maximize your fitness. That can make a big difference.
1. Start by sitting in a semi-reclined position. Open your mouth wide enough so you can place your finger between your upper and lower teeth and close your eyes. Imagine a balloon in your abdomen, take two inhales inflating the ‘balloon’ as you do so, followed by a short soft exhale. Simply stay in position and do the practice for five minutes and notice how you are feeling. This way of firing up your breathing should leave you revitalized.
2. Take your breath down to the abdomen and take long slow inhales followed by longer exhales. This can be done via the nose or mouth. Imagine your belly is a balloon that you are inflating and deflating. Go as slowly as you like and really feel and concentrate on the rise and fall of your abdomen. Practice for a few minutes, pause to notice how you feel. It should hopefully take your focus away from the stressful task at hand.
3. Pause at various points in the day and place your hand on your abdomen. Take one slow long inhale and inflate the abdomen, followed by one long slow exhale. Sit up straight – posture makes a big difference.
4. Walking is a simple exercise that gets your heart pumping and builds up your leg muscles. If you build up the intensity and time, it builds up endurance and can help lungs to function better and can relieve shortness of breath. To get the most out of your stroll, stand straight with your head up, shoulders back, and maintain a heel-to-toe stride. These tiny tweaks prevent your rib cage from compressing, allowing your lungs to fully expand. Intensify your cardio by picking up the pace or climbing up a hill; and you can even incorporate deep breathing to increase your air intake and really get your blood pumping.
5. Here’s a Pilates power move that strengthens your diaphragm and controls your breathing, with a side of toned abs and reduced back pain: Lie on your back with your knees bent and feet flat on the floor. Make sure to keep your arms by your sides with the palms facing down. Slowly lift your head, neck, and shoulders off the ground while inhaling as deeply as possible. While you’re half sitting, lift your knees and extend your legs straight out until they reach a 45-degree angle to the floor. Begin pumping your arms up and down 10 times while you take 10 short breaths. Do 10 sets of these until you reach 100. Don’t miss these healthy lung foods to help you breathe, too.
6. “Baby” push-ups help to loosen tight muscles and improve posture, key to maximum lung capacity and less shortness of breath. Get in the push-up position with your body flat against the floor. Look down so your neck is aligned with your spine. Press your hands into the ground and take a deep breath in as you slowly lift your head, neck, and shoulders. Keep your arms slightly bent at the elbow as you lift yourself up about 60 degrees from the floor. Lower yourself back down again while slowly exhaling. Repeat this move for 10 reps. Each time you inhale, this opens up the chest and deepens your lung capacity to correct shallow breathing.
7. Emptying your lungs can ensure they fill fully back up so you won’t experience shortness of breath. To do this, stand up straight with your knees loose; bend over at the waist, blowing out all the air from your lungs as you exhale during these lung exercises. Inhale as deeply as possible as you slowly return to an upright position (this fills your lungs to their max capacity). Hold that breath for 20 seconds and extend both arms above your head. Exhale and relax your arms, letting them drop back to your sides. Do this move four times. This optimal engagement of the lungs delivers oxygen more efficiently throughout your body.
8. Strengthening your abdomen can improve your breathing and banish shortness of breath. That’s because your diaphragm, located right above your abdomen, is the key muscle your body engages when breathing in and out. Lie on your back and extend your legs flat against the floor with one hand on your stomach and the other on your chest. Inhale deeply, slowly pulling from your abdomen. You know you’re doing it right when the hand on your belly rises higher than the hand on your chest as you breathe. Exhale deeply through your mouth, and try holding your breath at the end for seven seconds. |
 downtowndentista 4 years ago | I hadn’t been paying attention to A1C until recently. Was told I was borderline diabetic in past. My level of activity is better but become winded too easily, can’t seem to exercise like I could 10 years ago. Have stayed away from sugar , given up honey recently. Lipids are better, but not as low as before 2/12/19 joining trim down club. Got a little discouraged and ordered Keto pills from a company that recommends trim down club, only last 3 days. I’m stuck at 204 lbs. and have been for a while, started at 221 lbs. in February,2019. |
| Ossie-Sharon 4 years ago | Hi, downtowndentista. I’m happy to help – just a few questions:
What other test results are better? Lipids?
How is your weight?
What is your physical activity like?
Any changes in medications or supplements?
What is different about how you are eating now compared to when your A1C was lower?
How was your general health and stress level during the three months before the blood test? Any colds, etc.?
Thanks. |
| downtowndentista 4 years ago | My A1C is higher, borderline Type 2 diabetic………where is this coming from? |
