Ok first before you do something that will cause pain or just after take arnica up to 1 week after you need a break as it effectiveNess diminishes. Cuts healing time in half and soreness by same.
Second swelling use DMSO direct on joints.
For lung volume there is a type of training called VO2 max running makes you efficient it does not increase lung volume much. Look at a marathon person always look fain and a sprinter looks like a gym monkey. Difference VO2MAX training it’s used by all Olympic teams. It takes 30 min every 2nd day for your health. For us we do chores at the acellerated rate. Basically work till you are out of breath to the point after you stop the panting gets worse for few seconds. Stop or lightly walk till completely at rest check pulse then redo 4 to 5 times if running sprint hills. You want to reach can’t go on panting as fast as possible to limit joint issues. Don’t do if you have weak heart or getting s checkup first.
Do the stretchIng BEFORE the chore. We have a 20 min warm up period before farm work yeah weird but way less.injuries. keep warm joints hate cold as you age. We don’t do same stretches as you do on highschool sports team. We do a proper version a qi gong rai it’s stand in place gentle motion. It’s meant for old people but most do.it as a dance. It’s not it a precise martial art that teaches balance and flow of energies in body. Each motion is precisely choreographed. Join a qi gong dance class has minimal effect doing it right has massive health benifit. You can tell by how the joints and hands and fingers are positioned. Ask instructor what is purpose of moton. ..most will answer some fluff real.answer is what attack it counters and where the strike you are initiating is to hit. Once you do it right after the 20 mins you feel like you have drank a pot of coffee.
Massage. Learn it and share.
Visit a chiropractic practice that does ART. had to go.through many before I found a gem but wow what a difference. I was in car accident a bad one a double trike I was in small pick up head o into 5 ton van at high way speeds.then hit by semi going same way as.I was. Lucky for.both to be alive the passenger had broke collar bone fractured c1c2 broken leg broken arm/shoulder and punctured rib. Went to chiropractic at week 2 both of us and by the time week 6 rolled around and they took off.his braces.and cast he had nearly full range motion and only a 10 percent muscle.mass loss.
We have a hot water soaker tub it over looks.river with a vanishing edge it’s where the on official old timers.club is as we all use regularly with Epsom salts seems to work best there is a verticle.seat where person behind you can work out knots on your back while in hot water it’s heavenly.