It’s very unfortunate that, come winter, the smog and pollution levels in India skyrocket. Poor air quality and chilly temperatures can make exercising outdoors difficult or even dangerous. However, it’s important to keep in mind that you can maintain an active lifestyle and improve lung health indoors too.
Aerobic exercises like spot jogging or cycling using a stationary bike can improve the condition of your heart and lungs, increase muscular strength, endurance, and motor fitness. Jumping jacks, which involve softly bouncing over the ground and gently landing back down, are an excellent cardiovascular workout to strengthen your heart.
However, when your cities are experiencing such high pollution levels, two indoor exercises stand out: breathing exercises and yoga.
Breathing exercises
Breathing exercises are so powerful that they can help you eliminate physiological and psychological toxins from the body and mind. Taking a deep breath in and a deep breath out through the nose can help filter out dust and allergens, dilute your sinuses, and elevate your temperature, especially during exercise. Deep breathing, in one sense, is good, but heavy taxing exercises are ruled out. Especially in smog and pollution conditions, I would advise that alternate nostril breathing could be the best approach. While doing your exercises, breathe slowly and deeply, maintaining a smooth rhythm and flow. This will empower your lungs, save your lungs, and enhance your body’s filter mechanism.
I would also recommend “Double Breathing.” Double breathing oxygenates the blood and energizes the body, drawing cosmic energy into the body through the medulla oblongata, which is where the skull joins the spinal column.
For the Double Breathing exercise, stand comfortably with your feet apart. Inhale through the nose with a short, sharp inhalation followed by a long, strong inhalation. Exhale twice through the mouth with a short, then long exhalation. While breathing in, stand tall with your spine erect, and while exhaling, squat a little.
Yoga
Yoga is excellent for strengthening and flexing the heart and lung muscles. Chest-opening asanas like Setu Bandhasana, Ustrasana, and upward stretching Tadasana are very effective. Surya Namaskar is also highly recommended for optimum utilization of the lungs and the respiratory system, expanding and contracting the air sacs or alveoli of the lungs and preventing the buildup of germs and respiratory diseases. You can do 15, 20, or 30 Surya Namaskars in a row, and in between every 8 to 10 Surya Namaskars, you can incorporate forward bending, backward bending, side bending, and gentle twisting to aid in recovery. During the winter season, we can also perform Surya Bhedi pranayama which activates the right nostril, thus increasing body heat.
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