Breathe Easy: Protecting Lung Health at Home and at Work

November is Lung Cancer & COPD Awareness Month

At Accomplished Home Care, we believe that wellness isn't only about exercise and nutrition — it's about every breath we take. Our lungs work quietly in the background, and this month we're shining a light on how to support them: through facts, prevention, practical exercises, and by empowering our team to take lung health seriously — for themselves and the clients we serve.

The Facts: Why Lung Health Matters

Lung cancer is one of the leading causes of cancer-related death. Chronic Obstructive Pulmonary Disease (COPD) affects millions and is a major cause of disability and decreased quality of life.

Even for those who don't have a diagnosed lung disease, lung function gradually declines with age — though many of the contributing factors are preventable. Damage caused by tobacco smoke, environmental exposure (e.g., air pollution, second-hand smoke, occupational irritants) and infections adds up over time. Quitting smoking and avoiding environmental lung irritants are among the most powerful moves you can make.

The good news? The lungs have impressive resilience. For example, once someone quits smoking, lung function and symptoms begin to improve within weeks to months, and many recovery processes begin.

Prevention: What We Can Do

Here are key steps, both for our team and for the people we care for, that support lung health:

1. Quit or Avoid Smoking and Vaping

Smoking is the single most preventable cause of lung disease. If you smoke, quitting now significantly improves lung health and lowers risk of lung cancer and COPD.

If you've already quit — congratulations! Your lungs are already working to heal. Support and resources are available.

• Consider mindfulness, breathing techniques or structured cessation programs — studies show breathing exercises help manage cravings.

• Avoid second-hand smoke and keep home/work environments smoke-free.

• 
  

2. Stay Active & Exercise Regularly

Aerobic activity and muscle-strengthening help your lungs work more efficiently, support posture, and keep breathing muscles strong. Think: walking briskly, biking, swimming, even household activities can help. Especially for staff who are on their feet, moving between client visits, or supporting clients with mobility, this is a win-win.

3. Practice Breathing & Lung Strengthening Exercises

Breathing isn't just automatic — we can train our lungs and respiratory muscles.

• Techniques like diaphragmatic (belly) breathing, pursed-lip breathing help expand lung capacity, reduce trapped air, and boost efficiency.

• For example: inhale slowly through nose, exhale with lips pursed (as if gently whistling), making your exhale longer than inhale. This helps keep airways open longer.

• These exercises also help with stress, cravings (for smoking), and overall lung wellness.
  

4. Improve Air Quality & Avoid Irritants

Indoor and outdoor air pollution, dust, mold, occupational irritants affect lung health — especially for clients who are older, have compromised lung function, or who are home-bound.

• Simple steps: keep spaces well-ventilated, avoid smoking indoors, use air filters if needed, reduce dust and strong chemical sprays.

• Encourage clients (and staff) to check outdoor air quality and avoid outdoor activity when the air is poor.
  

5. Get Regular Check-Ups & Recognize Warning Signs

• For high-risk individuals (long-time smokers, exposure history) ask about lung cancer screening options (e.g., low-dose CT).

• Be alert for persistent cough, shortness of breath, wheezing, frequent respiratory infections — these merit medical evaluation.

Exercises You Can Implement (Staff-Friendly)

Here are a few simple breathing and movement practices that can be done anywhere — in your car before heading into a visit, at your desk, or during a quick break. No equipment needed, just a few mindful minutes to reset and refocus.

Breathing Break (2–3 minutes)

1. Sit or stand with your spine tall and shoulders relaxed.

2. Inhale slowly through your nose for a count of 3, letting your belly expand.

3. Exhale gently through pursed lips for a count of 6 (twice as long). Repeat 5–10 times.

4. Focus on your chest and belly rising and falling while keeping your shoulders relaxed.

This simple breathing pattern, known as pursed-lip and diaphragmatic breathing, helps clear stale air, reduce stress, and improve oxygen flow.

Gentle Movement to Support Lung Function

• If you have a few minutes between visits, take a brisk 10–15 minute walk or simply march in place.

• Try arm raises: inhale as you lift your arms overhead, exhale as you lower them — opening up the chest and ribs.

• Even short bursts of movement help strengthen your posture and the muscles that support your lungs.

  
  

Guided Mini-Stretch for Lungs & Posture

1. Sit tall at the edge of your chair with feet flat on the ground.

2. Inhale as you open your arms wide to the sides, expanding your chest.

3. Exhale as you bring your arms forward and gently fold inward.

4. Repeat 5–8 times, combining movement and breath.

This is a great mid-day stretch for office days or while seated in your car — a quick, quiet way to boost circulation and refresh your lungs.

Employee Wellness Challenge

This November, we challenge our Accomplished Home Care team to prioritize lung health:

• Week 1: Practice one breathing exercise daily for 5 minutes

• Week 2: Take a 15-minute walk outdoors (weather permitting) three times

• Week 3: Try a new physical activity that gets you breathing deeper

• Week 4: Share your favorite lung-healthy habit with a colleague

A Breath of Fresh Air

At Accomplished Home Care, we care for others every day – but we must also care for ourselves. Your lungs work tirelessly, taking approximately 20,000 breaths each day to keep you alive and energized. This November, let's honor that remarkable work by committing to lung health.

Whether you're taking your first steps toward quitting smoking, incorporating breathing exercises into your routine, or simply becoming more aware of the air you breathe, every action counts. Your lungs support you in caring for others – now it's time to support them.

Take a deep breath. Your lungs – and your loved ones – will thank you.