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A thick layer of smog has taken over Delhi skies, pushing pollution levels into the "severe" category and making it increasingly difficult for residents to breathe. The harmful air quality is taking a toll on lung health, raising concerns about maintaining physical fitness safely. But did you know that certain exercises can help clear your lungs? Yes, you read that right, exercises like weight lifting or strength training can be the secret to cleaner lungs. But how? We got in touch with Dr Kuldeep Kumar, Head of Critical Care and Pulmonology, CK Birla Hospital Gurugram and Dr Sulaiman Ladhani, Pulmonologist at Wockhardt Hospitals, Mumbai Central who explains how these two exercises can help improve lung health.

How Can Weightlifting Or Strength Training Improve Lung Function In Polluted Air Like Delhi?

Dr Kuldeep Kumar shares that weightlifting and strength training improve lung function even in polluted air by enhancing respiratory muscle strength and overall cardiovascular efficiency. “These exercises increase lung capacity, enabling better oxygen intake and utilization. Stronger muscles require less oxygen at rest and during activity, reducing the strain on the lungs. Regular training boosts immunity and helps the body combat the inflammatory effects of pollutants. Practising in well-ventilated indoor environments further minimizes exposure to harmful air particles,” he said.

Dr Sulaiman Ladhani explains that while weightlifting primarily targets muscle strength and endurance, it can indirectly benefit lung function in several ways:

- Improved Cardiovascular Health: Weightlifting, especially compound exercises like squats and deadlifts, can enhance cardiovascular health. A stronger heart pumps blood more efficiently, which improves oxygen delivery to the body's tissues, including the lungs.

- Increased Oxygen Uptake: Regular strength training can increase your body's oxygen utilisation. This can be beneficial in polluted environments, as it may help your body extract more oxygen from the air, even when it's compromised by pollutants.

- Boosted Immune System: A strong immune system can better combat the negative effects of air pollution. Weightlifting can help strengthen the immune system, making it more resilient to respiratory illnesses.

Are There Specific Exercises Within Weightlifting That Help Improve Breathing?Dr Kuldeep Kumar explains that certain weightlifting exercises enhance breathing by improving respiratory muscle strength and posture:

- Deadlifts and Squats: These exercises engage core muscles, supporting better diaphragm function and lung expansion.

- Overhead Presses: These help widen the shoulder and chest areas, reducing tightness that can hinder breathing.

- Pullovers: This exercise targets chest and rib cage muscles, encouraging deeper breathing.

Including conscious breathing techniques during workout sessions further enhances lung capacity and efficiency.

Does Weightlifting Improve Oxygen Intake Or The Body’s Ability To Deal With Toxins From Polluted Air?

“Yes, weightlifting can improve oxygen intake by increasing the body’s ability to utilize oxygen efficiently. Regular training strengthens both the cardiovascular and respiratory systems, supporting better oxygen delivery even in compromised environments. Moreover, weightlifting enhances the immune system, helping the body manage toxins and reducing the risk of respiratory issues associated with pollution,” Dr Ladhani said.

What Precautions Should People Take When Exercising Outdoors In Delhi’s Poor Air Quality?

Dr Kuldeep Kumar explains certain measures to take when exercising outdoors in polluted cities:

- Exercise outdoors in the early morning when pollution levels are lower.

- Wear high-quality N95 masks to filter out harmful particles.

- Opt for green spaces instead of high-traffic areas.

- Monitor air quality indices and exercise indoors on days with severe pollution.

- Stay hydrated to help flush out toxins from your body.

- Check the Air Quality Index (AQI): Use apps or websites to monitor real-time air quality. Avoid outdoor workouts during periods of high pollution.

- Listen to Your Body: If you experience symptoms like coughing, wheezing, or shortness of breath, reduce the intensity of your workout or move indoors.

Exercise in a well-ventilated room or use an air purifier. Protecting respiratory health is crucial, especially in areas with poor air quality, said Dr Kumar. Meanwhile, Dr Ladhani explains that given the severity of air pollution, it is generally advisable to prioritize indoor workouts. If you must exercise outdoors, choose hours when pollution levels are typically lower. The primary goal is to minimize exposure to harmful pollutants.

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