Welcome to the 9th edition of the Awesome Health Club newsletter! Whether you're a new or returning member, welcome to the club! At Awesome Health Club, my mission is to help you improve your mind, body, and lifestyle so you can live a long and healthy life.
Read time: 3 min
Did you know lung capacity is the #1 predictor of lifespan? In March 2019, I woke up in the middle of the night with sudden chest pain and was having a hard time breathing. By morning, I was in the ER and learned my lung had collapsed due to a pneumothorax—a condition that affects about 20,000 Americans each year. This scary event made me realize I needed to take better care of my lungs and overall health.
Why is breath-holding good for health? A 70-year study called the Framingham Heart Study looked at 5,200 people and found that the best indicator of lifespan isn’t genetics, diet, or exercise. It’s lung capacity.
Now, I walk about 50 miles a week and do 5-7 minutes of breathing exercises a few times a week. Our lungs are essential for breathing, helping us exchange oxygen and carbon dioxide, which keeps us alive and healthy. Today, I’m excited to share important tips on checking your lung health, five exercises to make your lungs stronger, and a simple breathing training schedule. Let's get started!
Quick Overview
- Test Your Lungs
- 5 Exercises to Make Your Lungs Stronger
- 7-Day Breathing Challenge
Test Your Lung's Capacity
How long can you hold your breath for? Test your lungs with this simple exercise. Hold your breath while the ball is going around on the circumference of a circle. Let me know how you guys do and if you found it useful share it with your friends and family. Available on the following social media platforms: YouTube, Instagram TikTok, and X.
5 exercises to make your lungs stronger
Strong lungs are important for keeping your body and brain full of oxygen, removing waste gases, and supporting your immune system. As we age, lung capacity decreases, making activities harder and increasing the risk of heart failure. Improving lung capacity makes everyday activities easier. To live a long and healthy life, increase your lung capacity with these five exercises:
- HIIT Training: Push your heart rate to the limit for 30 seconds to 20-minute intervals. Do at least one session per week.
- Zone 2 Cardio: Do cardio at a slightly intense level for 150 to 180 minutes per week.
- Diaphragmatic Breathing: Breathe deeply through your nose for 4 seconds, hold for 6 seconds, and exhale for 8 seconds. Do this for 4 to 13 minutes.
- Nose Breathing: Breathe through your nose to filter particles and moisten the air. Try this during your cardio exercises.
- Fix Your Posture: Give your lungs space by pulling your shoulder blades back, lifting your chest, and placing your tongue at the roof of your mouth. Do this while sitting or standing.
7-Day Breathing Challenge
Ready to take control of your breathing and boost your lung capacity? Join the 7-Day Breathing Challenge! Think about this: we breathe about 20,000 times a day, so why not make sure our lungs are stronger? This challenge is designed to help everyone improve their lungs, reduce stress, and enhance overall fitness levels. I'm starting this on Monday, July 29th, and you can simply follow along with me by taking a picture of the training schedule below. You can do it in your privacy and at your own time. If you are new to diaphragmatic breathing, please watch this quick YouTube short video to help you get started. Join me! 😀
What makes incline walking so effective for fat loss? It’s not just about burning calories while you walk. By regularly walking uphill, you raise your heart rate, improve metabolic efficiency, and continue burning fat long after your workout ends. This truly works.
Research shows that walking on a 5-10% incline can increase your calorie burn by up to 50%, all while strengthening your lower body. This low-impact workout targets your glutes, hamstrings, and calves, turning a simple walk into a cardio session that rivals running—without the strain on your joints.
I hope this edition brought value to your life and I’m excited to share my learning from this 7-day challenge in the next week’s edition. For those of you who are going to virtually join the challenge, sending you the best of wishes! Please feel free to reach out to me or tag @awesomehealthclub on Instagram. Have a great week ahead and I’ll see you in next week’s edition.
KD
