Five-Minute Breathing Routine Improves Fitness and Exercise Tolerance in Middle-Aged People

The benefits of exercise are widely known. However, many middle-aged or older adults don’t meet the physical activity recommendations. With the need for more adults to transition to a healthier lifestyle, new research has found a potential for high resistance inspiratory muscle strength training (IMST). IMST involves inhaling through a handheld device called a manual breathing trainer, which adds resistance to the breath.

Exercise can help reduce the risk of developing chronic illness with aging, so older adults need to get their recommended daily amount. Creating new forms of physical training that can help those stay on track and improve their physical function is the key to reducing the risk of chronic diseases. Researchers believe that intensive resistance IMST could be an efficient strategy to help promote adherence and improve multiple components of a healthy lifestyle.


For the study, 35 participants aged 50 and older were split into either a high resistance group or a low resistance control group. Both groups had a manual breathing trainer for 30 breaths a day for six weeks. After six weeks, the high resistance group had a 12% improvement in a treadmill time to exhaustion test.

The low resistance control group showed no change. The high resistance group also showed a link with changes in 18 metabolites that are known to play key roles in energy production and fatty acid metabolism.

Lead author of the study, Kaitlin Freeberg said, “These preliminary findings suggest 5 min/day of high resistance IMST is a promising, highly adherable mode of physical training that increases exercise tolerance and modulates metabolic pathways in middle age and older adults.”

Improve Fitness and Exercise Tolerance

If these simple breathing exercises are able to improve fitness and exercise tolerance in adults, they may be more likely to stick to an ongoing routine. Exercise is essential to help reduce the risk of chronic illness and disease, so it is essential to find ways to help adults exercise regularly.

Exercise is essential for maintaining muscle strength, but additional support is always useful. That is where Clinical Strength Muscle Support can help. This unique formula was designed to help support aging muscles to help maintain an active and healthy lifestyle for years to come. It includes a variety of ingredients, including the powerful Tongkat ali extract LJ100 ®, and five other compounds that boost muscle strength and performance.

Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.