There are many tests and tricks designed to assess your overall health — and to determine if you’re in good shape for your age. From how long you can stand on one leg for, to how long you should be able to hold a plank, these at-home activities are a good indicator to see if you’re on the right track physically. (Picture: Getty Images)
However, while these are more exercise-based, there’s another simple test that allows you to check your lung health. It also reveals secrets about your health as you age. Let’s unpack: In May 2025, a one-of-a-kind study was published by an international team of respiratory experts. Its end goal was simple — to understand how human lung function varies as we age. (Picture: Getty Images)
Professor Judith Garcia-Aymerich from the Barcelona Institute for Global Health led the study. The background information states: ‘Lung function is a key determinant of health, but current knowledge on lung function growth and decline over the life course is based on fragmented, potentially biased data. We aimed to empirically derive general population-based life course lung function trajectories, and to identify breakpoints and plateaus.’ (Picture: Getty Images)
The research was based on data collected from 30,000 men and women, all from the 20th century. Interestingly (or worryingly, depending on whether you’re a glass-half-full or empty type of person), the study revealed that lung function peaks in our early to mid-20s. It also concluded that female lung capacity ‘tops out a few years earlier than men’s.’ This is followed by a decline. (Picture: Getty Images)
Professor Garcia-Aymerich established that a decrease in lung capacity is a ‘biologically programmed part of ageing.’ Of course, unhealthy factors like smoking and air pollution, and flare-ups of conditions like asthma, can speed up the decline process. Lung health is also linked to other aspects of health, from weight to the immune system. (Picture: Getty Images)
However, the healthier your lung capacity is at peak age, the easier it will be to fend off chronic respiratory diseases or other lung conditions related to older age. Now, you may be thinking: apart from sprinting down the road and seeing how quickly you get out of breath, how can you accurately measure your lung health? (Picture: Getty Images)
It’s simple (ish), really. There’s an at-home test you can try from the comfort of your kitchen or bathroom sink, and all you need is a large plastic bottle, a bucket, a Sharpie, and a length of rubber tubing. It might sound like a school project, but it works. Intrigued? Here’s how to do it… (Picture: Getty Images)
What is the test?
1. Measure 200ml of water into a measuring jug before transferring it into the plastic bottle 2. Use the Sharpie to mark the water level on the bottle 3. Add another 200ml of water, and mark the new water level. Repeat until the bottle is full 4. Fill the bucket with water, and dip the full bottle upside down until it is fully submerged 5. Keep the bottle in this position before placing one end of the rubber tubing inside the bottle neck 6. Take a deep breath and blow into the tube 7. Either you (or someone else) count how many lines of water you can blow out of the bottle 8. Time the number of lines by 200ml. For example, two lines is 400ml, three is 600ml etc. This number is your vital lung capacity (VC).
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Before people try and then start panicking, if you receive a lower reading than expected, it doesn’t automatically mean you have an unhealthy lung capacity. For context, vital lung capacity (VC) is the maximum amount of air that can be exhaled after a maximum inhalation. The average is around 4 litres. Many people will struggle to empty their lungs completely; therefore, they may get a false reading, so repeated tests may be necessary. (Picture: Getty Images)
How to improve lung health
It’s never a bad thing to want to improve your health — lungs or otherwise. According to the NHS, these tips can help boost your health:
• Keep warm and drink plenty of fluids • Stay active, stay well • Consider the air quality outside • Keep up to date with vaccinations • Stop smoking (obviously, this only applies to smokers)
Extra tips for long-term lung conditions: • Stay on track with your regular medicines (including inhalers) • Take time to put a self-management plan in place
