Keeping our lungs and backs healthy is crucial for our overall well-being. Incorporating regular exercises that target these areas can help improve lung capacity, maintain good posture, and alleviate back pain.

Here are some of the top-rated lung and back exercises:.

1. Deep breathing exercises

Deep breathing exercises, also known as diaphragmatic breathing, helps to improve lung function and capacity. To perform deep breathing, sit in a comfortable position with your back straight and inhale deeply through your nose.

Feel your belly expand as you inhale and hold the breath for a few seconds. Exhale slowly through your mouth, allowing your belly to contract as you exhale. Repeat this for a few minutes every day to improve your lung function.

2. Cardiovascular exercise

Aerobic exercise like brisk walking, running, cycling, or swimming can help to increase lung function and capacity. These activities improve oxygen flow, making breathing easier.

Aim for at least 30 minutes of cardiovascular exercise at a moderate intensity level for most days of the week.

3. Chest stretches

Chest stretches help to improve posture and expand the chest muscles, allowing for better breathing. To perform a chest stretch, stand up straight with your arms extended behind your back and your hands clasped together.

Slowly lift your arms until you feel a stretch in your chest. Hold the position for 10-15 seconds then release and repeat.

4. Back extensions

Back extensions help to strengthen the muscles in the back and improve posture. To perform a back extension, lie on your stomach with your hands placed on the floor by your shoulders.

Slowly lift your upper body off the ground while keeping your hips and legs on the floor. Hold the position for a few seconds, then release and repeat.

5. Plank exercises

Plank exercises help to strengthen the core muscles that support the back. To perform a plank, start on your hands and knees. Place your forearms on the ground with your elbows directly underneath your shoulders.

Step your feet back and lift your hips, forming a straight line from your shoulders to your heels. Hold the position for 30 seconds to a minute, then release.

6. Bridge exercises

Bridge exercises help to strengthen the lower back muscles. To perform a bridge, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground while squeezing your glutes.

Hold the position for a few seconds, then release and repeat.

7. Rows

Rows help to strengthen the muscles in the upper back, which can help to alleviate back pain and improve posture. To perform a row, stand up straight with your feet shoulder-width apart. Hold a weight in each hand and bend forward at the waist.

Keep your arms extended as you lift the weights towards your chest. Repeat the exercise for a few minutes every day.

8. Lat pull-downs

Lat pull-downs help to strengthen the muscles of the upper back and shoulders. To perform a lat pull-down, sit at a lat pull-down machine and grasp the handle with both hands.

Pull the handle down towards your chest while keeping your elbows close to your body. Hold the position for a few seconds, then release and repeat.

9. Yoga

Yoga is a great way to improve lung and back health. Yoga poses like the downward dog, cobra pose, and bridge pose can help to improve posture, strengthen the core and back muscles, and increase lung capacity.

Aim to practice yoga for at least 30 minutes every day.

10. Swimming

Swimming is a low-impact exercise that is great for improving lung and back health. Swimming helps to increase lung capacity, improve cardiovascular health, and strengthen the muscles in the back. Aim to swim for at least 30 minutes every day.