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How normal aging affects your lungs

A woman hiking pauses for breath, eyes closed.

March 5, 2026—When you think about normal age-related changes, you might think about wrinkles, hair changes or other aging rites of passage—not your lungs. And it might surprise you to learn that lung function peaks in your 20s. By your mid-30s, your lungs begin to age naturally and gradually.

Normal lung changes

As they age, your lungs go through several changes that cause them to work less efficiently and become more vulnerable to illness.

  • The diaphragm and other muscles used for breathing weaken, making it harder to breathe.
  • The lungs become less elastic and have more difficulty expanding and contracting.
  • Alveoli—the lungs' air sacs—increase in size, which lessens the transfer of oxygen.
  • Rib bones change in shape and size, leaving less room for your lungs to function normally.

You might not feel or notice these changes—which happen gradually—until you are in your 60s or 70s. Then, signs of normal lung aging include a light cough, especially in the morning, or mild breathlessness while exerting yourself.

However, it's important to take note of other symptoms, particularly if they appear suddenly or are worse than usual. They could be a sign of a lung disease, such as chronic obstructive pulmonary disease (COPD), pneumonia or even lung cancer. These conditions are not a normal part of aging.

Learn the most common signs of lung disease and talk with your doctor if you experience any of them or if you're worried about how well your lungs are working.

Help your lungs age well

Aging is inevitable, but certain factors can speed up the process for your lungs, says the American Lung Association (ALA). That includes:

  • Smoking.
  • Air pollution.
  • Being sedentary.
  • Obesity.
  • Having a history of respiratory infections from childhood.

To avoid premature lung aging and help keep your lungs healthy longer, try these tips from the ALA:

  • Do regular physical activity that gets your heart—and lungs—pumping. Brisk walking, jogging, cycling and swimming are all great choices.
  • Improve your indoor air quality by reducing dust, removing mold and avoiding the use of harsh chemicals. Portable air cleaners and air filters can help too.
  • Keep tabs on the outdoor air quality by using the weather app on your smartphone. Stay indoors if advised to do so.
  • Get any vaccines needed for your age group. Routine vaccination helps prevent infections, such as flu, COVID-19 and pneumonia, that can damage your lung tissue.
  • If you smoke, plan to quit.

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