Exercise and Lung Health: How They’re Connected (2025)

When we think about the benefits of exercise, we often focus on its impact on weight management, heart health, or mental well-being. But there’s another critical aspect of health that fitness influences—one that doesn’t always get the attention it deserves: lung health.

Emerging research suggests that cardiorespiratory fitness—the ability of your heart and lungs to supply oxygen to your muscles during physical activity—plays a significant role in preserving lung function over time. This connection is particularly important because lung health is often seen as something that declines naturally with age and is largely unchangeable.

But what if fitness could be a key to slowing that decline? In this article, we’ll explore the science behind the association between fitness and lung health, the mechanisms at play, and what this means for you.

Understanding Lung Health

Lung health refers to how well your lungs function, which is typically measured by two key metrics: forced expiratory volume in one second (FEV₁) and forced vital capacity (FVC).

FEV₁ measures how much air you can forcefully exhale in one second, while FVC measures the total amount of air you can exhale after taking a deep breath. These metrics are crucial because they reflect the efficiency of your lungs and airways.

Why Does Lung Function Decline?

Lung function naturally declines as part of the aging process. However, factors like smoking, air pollution, chronic diseases (such as asthma or COPD), and a sedentary lifestyle can accelerate this decline.

Over time, reduced lung function can lead to shortness of breath, decreased physical activity, and an increased risk of respiratory and cardiovascular diseases.

The Role of Cardiorespiratory Fitness

Cardiorespiratory fitness refers to the ability of your heart, lungs, and circulatory system to deliver oxygen to your muscles during sustained physical activity.

It’s often measured using tests like treadmill exercises, where participants are asked to walk or run at increasing speeds and inclines until they reach exhaustion. The longer you can last on such a test, the higher your cardiorespiratory fitness.

How Fitness and Lung Health Are Connected

Research has shown that higher levels of cardiorespiratory fitness are associated with better-preserved lung function over time. This means that people who are more fit tend to experience a slower decline in their lung capacity as they age. But how does this work? Let’s dive into the evidence.

One of the most comprehensive studies on this topic is the Coronary Artery Risk Development in Young Adults (CARDIA) study. This long-term study followed a large group of healthy young adults over 20 years to examine the relationship between fitness and lung health.

Participants were aged 18–30 at the start of the study and underwent treadmill exercise testing at baseline and again 20 years later.

Baseline Fitness and Lung Function Decline

The study found that participants with higher baseline fitness levels experienced a slower decline in lung function over time. Specifically, each additional minute participants could last on the treadmill test was associated with a 1.00 ml/year slower decline in FEV₁ and a 1.55 ml/year slower decline in FVC.

Note: While these numbers might seem small, they add up over decades and can make a significant difference in long-term lung health.

The Impact of Fitness Decline

The study also found that a decline in fitness over the 20-year period was associated with a greater annual decline in lung function. Each 1-minute reduction in treadmill performance over 20 years was linked to a 2.54 ml/year greater decline in FEV₁ and a 3.27 ml/year greater decline in FVC.

This suggests that maintaining or improving fitness levels over time is crucial for preserving lung health.

Fitness and Lung Health in Smokers

Even among smokers, who are at the highest risk for lung function decline, the study found that those who maintained higher levels of fitness experienced less decline in lung function compared to their less-fit peers.

This doesn’t mean that fitness cancels out the harmful effects of smoking—quitting smoking is still the best thing you can do for your lungs—but it does suggest that staying fit might offer some protective benefits, even in the face of significant risks.

Mechanisms Linking Fitness and Lung Health

One of the most straightforward explanations is that regular exercise improves the conditioning of the respiratory muscles, making them more efficient at moving air in and out of the lungs.

Activities like running, swimming, or cycling require deep, rhythmic breathing, which can strengthen the diaphragm and other muscles involved in respiration.

Favorable Changes in Chest Wall Mechanics

Exercise can also lead to favorable changes in chest wall mechanics, enhancing lung function. For example, aerobic activities that require deep breathing can help keep the lungs and chest wall flexible and functional over time.

Reduced Systemic Inflammation

Chronic inflammation is a known contributor to many diseases, including those affecting the lungs. Research has shown that higher levels of fitness are associated with lower levels of systemic inflammation, as measured by markers like C-reactive protein (CRP) and fibrinogen.

In the CARDIA study, reduced systemic inflammation partially explained the link between fitness and better lung health.

Changes in Body Composition

Fitness can also influence lung health through its effects on body composition. Regular exercise helps reduce visceral fat, which accumulates around the organs and is linked to inflammation and reduced lung function. Even if overall weight doesn’t change dramatically, losing visceral fat can have a positive impact on lung health.

Broader Lifestyle Benefits

People who are more physically active tend to have healthier lifestyles in general—they’re less likely to smoke, more likely to eat a balanced diet, and better at managing stress. All of these factors can indirectly contribute to better lung health.

For example, stress is known to exacerbate inflammation and weaken the immune system, so managing stress through exercise could have a protective effect on the lungs.

Public Health Implications

One of the most exciting aspects of this research is the idea that lung function decline might be modifiable through lifestyle changes. Traditionally, lung health has been seen as something that declines naturally with age and is largely outside of our control.

But this study suggests that maintaining or improving cardiorespiratory fitness could help slow that decline, offering a way to protect lung health as we age.

How Small Changes Can Improve Lung Health

Even small improvements in fitness could have a meaningful impact on lung health. For example, adding just a few minutes to your daily walk or incorporating more vigorous activities like jogging or swimming could help preserve your lung function over time.

Implications for High-Risk Groups

This research is particularly important for high-risk groups, like smokers or people with chronic respiratory conditions. While quitting smoking is still the best thing you can do for your lungs, staying fit might offer some additional protective benefits.

Limitations of the Research

Like many studies in this field, the CARDIA study is observational, meaning it can’t prove that fitness directly causes better lung health. It’s possible that people with better lung health are simply more likely to be physically active, or that some other factor is driving the association.

Limited Fitness Measurements

Fitness was only measured at two time points—baseline and 20 years later. This means we don’t know how changes in fitness during the intervening years might have affected lung health. More frequent measurements would provide a clearer picture of the relationship.

Missing Data

Some participants didn’t complete the fitness test at the 20-year mark, and those who skipped the test were likely less fit. This could mean the study underestimates the true strength of the association between fitness and lung health.

Practical Tips for Improving Fitness and Lung Health

• Start Small and Build Up: If you’re not currently active, start with small, manageable goals. Even a 10-minute walk each day can make a difference. Gradually increase the duration and intensity of your activities as your fitness improves.
• Incorporate Aerobic Exercise: Aerobic activities like running, cycling, swimming, or brisk walking are particularly effective for improving cardiorespiratory fitness. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by health guidelines.
• Strength Training Matters: While aerobic exercise is key for lung health, don’t overlook strength training. Building muscle can improve overall fitness and make it easier to perform aerobic activities.
• Stay Consistent: Consistency is key when it comes to fitness. Find activities you enjoy and can stick with over the long term. Remember, even small, consistent efforts can add up to big benefits for your lungs.
• Monitor Your Progress: Consider tracking your fitness progress over time. This could be as simple as timing how long you can walk or run without stopping or using a fitness tracker to monitor your heart rate and activity levels.

FAQs About the Effects of Exercise On Lung Health

How Does Physical Activity Affect the Lungs?

Physical activity improves the efficiency of the lungs by strengthening the respiratory muscles, enhancing oxygen exchange, and increasing lung capacity.

Over time, regular exercise helps the lungs deliver oxygen to the body more effectively and remove carbon dioxide more efficiently, supporting overall respiratory and cardiovascular health.

Does Exercise Help Clear the Lungs?

Yes, exercise can help clear the lungs by promoting deeper breathing, which mobilizes and loosens mucus trapped in the airways. Activities that elevate the heart rate encourage stronger airflow, helping to move secretions and keep the airways clear, which is particularly beneficial for people with respiratory conditions like asthma or chronic bronchitis.

What Happens to Your Lungs if You Don’t Exercise?

Without regular exercise, the lungs can lose some of their strength and efficiency over time. The respiratory muscles may weaken, lung capacity may decline, and mucus clearance can become less effective, increasing the risk of infections and respiratory illnesses.

Sedentary lifestyles can also contribute to reduced overall stamina and a higher risk of chronic lung diseases.

What Are Three Long-Term Effects of Exercise on the Respiratory System?

Three long-term effects of exercise on the respiratory system include increased lung capacity, stronger respiratory muscles, and improved efficiency of gas exchange.

Over time, these changes help the lungs deliver more oxygen to the body with less effort and support better endurance during physical activity.

Can Exercise Cause Any Problems With the Lungs?

While exercise is generally beneficial for the lungs, it can sometimes trigger problems, especially in individuals with underlying respiratory conditions. Exercise-induced bronchoconstriction (EIB), for example, can cause shortness of breath, coughing, and wheezing during or after physical activity.

In rare cases, very intense exercise might also increase the risk of respiratory infections or aggravate existing lung conditions if not properly managed.

How Does Exercise Strengthen the Lungs?

Exercise strengthens the lungs by improving the strength and endurance of the respiratory muscles, such as the diaphragm and intercostals, and by enhancing the lungs’ ability to take in oxygen and expel carbon dioxide.

Regular physical activity promotes more efficient breathing patterns and increases the amount of oxygen the body can use during exertion, making daily activities feel easier over time.

Why Does Lung Function Predict Mortality?

Lung function is a strong predictor of mortality because it reflects the body’s ability to deliver oxygen to vital organs and remove waste gases like carbon dioxide.

Poor lung function can signal underlying diseases, reduced overall fitness, and increased vulnerability to serious health problems, such as heart disease and respiratory failure, all of which can shorten life expectancy.

Final Thoughts

The association between fitness and lung health is a promising area of research that underscores the far-reaching benefits of staying active. While we still have much to learn about the mechanisms behind this link, the evidence so far suggests that cardiorespiratory fitness is a powerful tool for preserving lung function and protecting against age-related decline.

Whether you’re a young adult looking to invest in your long-term health or someone older hoping to maintain your lung function, staying fit is one of the best things you can do for your lungs—and your overall health. So, lace up those sneakers, hit the trail, and breathe easy knowing you’re doing your lungs a favor.

By prioritizing fitness, we can take control of our lung health and enjoy the benefits of better breathing for years to come.