Modified and translated by CFJA
An effective way to improve physical strength in your 70’s is deep breathing!
Exercise is necessary to improve respiratory function. While it is essential to improve muscle strength, people in their 70’s are also at an age when they are experiencing various physical declines, including kidney function, circulatory system, and digestive system. Many people find it difficult to exercise. Those with painful joints and poor physical condition may be even more reluctant to exercise. We recommend deep breathing to patients who have difficulty exercising. In our experience, many people who have poor respiratory function and who do not normally take deep breaths are able to do so for about 4 seconds each time (2 seconds of inhalation and 2 seconds of exhalation). With a little effort, they can do 6 seconds per breath (3 seconds for inhalation and 3 seconds for exhalation), but many of them cannot do it many times. It is important to start from where you can do it comfortably and build from there. When taking deep breaths, we suggest that you do it every morning at a certain time and place. If you can open a window, it is a good idea to breathe in fresh air in the morning.
If you start with one deep breath for 6 seconds
- 6 seconds per breath (3 seconds for inhalation and 3 seconds for exhalation) 3 times for 18 seconds for 2 weeks
If you do this every day for two weeks, you will develop the habit of deep breathing. Gradually, the respiratory muscles will become stronger. In the third week, extend by 2 seconds.
- 8 seconds per breath (4 seconds for inhalation and 4 seconds for exhalation) 3 times for 24 seconds for 2 weeks.
For those who have difficulty standing, it’s okay to sit on a chair. After one month, gradually increase the number of seconds.
- 10 seconds per breath (5 seconds for inhalation and 5 seconds for exhalation) 3 times for 30 seconds for 2 weeks
- 12 seconds (6 seconds of inhalation and 6 seconds of exhalation) three times for 36 seconds for 2 weeks
- 14 seconds (7 seconds for inhalation and 7 seconds for exhalation) 3 times for 42 seconds for 2 weeks
Practicing this way will take about two and a half months. Please perform the same number of seconds every 2 weeks. It is not a good idea to do 12 seconds per breath because you are feeling good today, or 8 seconds per breath because you are feeling bad today. The key to increasing respiratory volume is to repeat the same load every day.
From the third month onward, we will add a method of holding the breath a little. From this point on, the exercise is done sitting in a chair. The key is to keep the soles of the feet firmly on the floor to ground.
- 15 seconds (6 seconds of inhalation, 1 second of holding the breath, and 8 seconds of exhalation) three times for 45 seconds for 2 weeks
- 17 seconds (7 seconds of inhalation, 1 second of holding the breath, 9 seconds of exhalation) 3 times for 51 seconds for 2 weeks
In the fourth month, 20 seconds per repetition. 20 seconds per repetition is the goal. 3 months of daily repetition will allow you to do it comfortably.
- 20 seconds per breath (8 seconds of inhalation, 2 seconds of holding, and 10 seconds of exhalation) 3 times for 60 seconds 4 weeks
Once you start taking deep breaths for one minute every morning, you will begin to feel a good change in your daily life, both physically and mentally.
After the fifth month, increase the number of deep breaths by one per month.
- 4 times 20 seconds (8 seconds of inhalation, 2 seconds of cessation of breath, and 10 seconds of exhalation) for 1 minute and 20 seconds for 4 weeks (5th month)
- 5 times 20 seconds (8 seconds of inhalation, 2 seconds of cessation of breath, 10 seconds of exhalation) for 1 minute and 40 seconds for 4 weeks (6th month)
- 6 times 20 seconds (8 seconds of inhalation, 2 seconds of cessation of breath, 10 seconds of exhalation) for 2 minutes 4 weeks (7th month)
- 7 times 20 seconds (8 seconds of inhalation, 2 seconds of cessation of breath, 10 seconds of exhalation) for 2 minutes 20 seconds 4 weeks (8th month)
- 8 times 20 seconds (8 seconds of inhalation, 2 seconds of cessation of breath, 10 seconds of exhalation) for 2 minutes 40 seconds 4 weeks (9th month)
- 9 times 20 seconds per breath (8 seconds of inhalation, 2 seconds of cessation, 10 seconds of exhalation) for 3 minutes 4 weeks (10th month)
The goal is 3 minutes of deep breathing every morning. By taking deep breaths every day, you will gradually increase your lung capacity. By slowly improving your respiratory function over a period of 10 months, you can expect to improve your respiratory function. I believe that if you repeat deep breathing throughout your life, the possibility that you will be able to live 100 years of your life in good health will be much higher.
Acupuncture and moxibustion treatment and yoga are effective in relieving muscle pain and improving respiratory function.
People in their 70’s have difficulty exercising because of aching joints and tired muscles, even if they want to exercise. Acupuncture and moxibustion treatment is the best choice for those who wish to make their bodies fit for exercise. Acupuncture and moxibustion treatment is an effective treatment for pain relief, and we would like to invite you to visit our acupuncture clinic.
We also encourage those who have underlying medical conditions that limit their ability to exercise to consult with us. Acupuncture and moxibustion treatment is an “internal and external medicine” that can work on the internal organ functions from the outside of the body. If you are unable to obtain relief from medication, which is an internal medicine, or pain does not disappear after surgery, which is an external medicine, we would like you to try acupuncture and moxibustion treatment as internal and external medicine. Please consult with us.