As we all know, exercise is of great benefit to people's physical and mental health. Exercise can greatly improve the function of our body and keep our body in a relatively healthy state. Learn about healthy exercise.
Exercise beneficial to physical and mental health 1 first: bask in the sun in the morning. An hour in the morning is worth two in the evening. Sunbathing in the morning can breathe fresh air and make you feel happy.
Second: jog as fast as possible. Jogging and brisk walking have a low threshold, which is suitable for all ages and can also play a role in fitness.
Third: soak your feet with hot water before going to bed. Soaking feet with hot water before going to bed is also a foot bath, which can not only relieve fatigue, but also help sleep. It can also effectively prevent varicose veins.
Fourth: Rest when you are extremely tired. After working for a period of time, you will be very tired. At this time, strenuous exercise will aggravate physical fatigue, which is not conducive to relieving fatigue. Proper rest is the most important thing at this time.
Fifth: Do less outdoor sports in winter. In winter, due to the cold weather, hands and feet are easily frozen, and it takes a long time to warm up before the whole body can move. Moreover, because it is too thick to wear, it is very uncomfortable when exercising. Wearing thin clothes will make your body feel very cold.
Sixth: Take fewer elevators. Take fewer elevators and climb more stairs. It can not only exercise, enhance physical fitness, but also save resources. Can be used for preventing neck and shoulder lumbago, varicose veins, cardiovascular and cerebrovascular diseases, obesity and overweight.
Exercise beneficial to physical and mental health 2 beneficial to brain health: bouncing
Brain exercise is basically aerobic exercise. In this respect, bouncing exercise is the most beneficial, which can promote the blood circulation of the body well, provide oxygen to the brain fully, greatly improve the thinking ability of the brain, and help to refresh and strengthen the brain!
The Best Fitness Exercise: Gymnastics
Speaking of bodybuilding, how can there be no gymnastics? Gymnastics is one of the sports that can help physical exercise, which can strengthen the balance and coordination ability of the body and make the lines of the body more bodybuilding!
The most antihypertensive exercise: walking
What exercise can resist blood pressure? Some experts have studied that walking is the best anti-blood pressure exercise, because walking is a small but motionless nervous exercise. Walking can make the muscles of the body contract and expand repeatedly, thus achieving the effect of lowering blood pressure!
Exercise to prevent eyesight: table tennis
Why do you say that playing table tennis can prevent eyesight? Because you have to keep jumping back and forth when playing table tennis, you need to concentrate on playing table tennis, which enhances the contraction function of ciliary muscles, and the constant rotation of table tennis greatly promotes the blood flow of the eyeball and greatly prevents myopia!
The best exercise to lose weight: swimming
Swimming is particularly effective for losing weight, because the body and limbs are used when swimming, and the heat generated will be very large. The heat consumed by human body in water is very different from that on the ground. Water generates twice as much heat as land. Swimming is the best exercise to lose weight. You need to warm up and stretch before and after each exercise to avoid cramps!
The most anti-aging exercise: running
Aging is something that everyone is afraid of. How can we resist aging? In fact, running in so many sports is very anti-aging, because the blood in the body will flow quickly during running, and people who run regularly will find that their blood will be particularly good, just because the body will mobilize the production of antioxidant enzymes in the body during running, so the body will get the effect of delaying aging!
Exercise beneficial to physical and mental health 3 the healthiest way to exercise
1, squat movements should master the essentials.
For elderly women, when doing squats, separate your feet and toes slightly outward; This simple solution can make the femur and hip joint in line, and make the knee above the ankle joint when squatting, instead of moving forward. After adopting the correct exercise method, the strength of knee joint will become stronger and the times of knee joint pain will be reduced. Men's hips are different from women's, so when doing squats, your toes should be forward. Hagen added: "When standing in front of a squat, women really need to spread their feet a little wider than their hips, which will make it easier to squat."
2. Strength training can change aging genes.
Studies have shown that only 26 weeks of strength training can reverse the aging process at the genetic level. Hagen said: "On the premise that the elderly are not seriously ill, they can still do strength training of various muscle groups like young people." In addition, strength training can maintain muscle weight, because with the increase of age, people will lose about 2.3 kilograms of muscle every 10 year, while fat will increase by 4.5 kilograms in the same period. Therefore, in order to keep the balance between muscle and fat, the elderly should also carry out strength training.
3. Think more when exercising.
Hagen's favorite sentence is: "Physical exercise is to do crossword puzzles with your body." The greater the amount of this activity, the higher the degree of brain participation and the better the fitness effect. For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; Sports that can improve memory, such as ballroom dancing and rumba dancing; Sports that can change the direction of the body, such as taekwondo, rhythmic stepping.
4. Intermittent aerobic exercise is more efficient.
The lowest level of exercise is moderate-intensity aerobic exercise every week 150 minutes, but Hagen found through research that 240 minutes of aerobic exercise every week is more conducive to heart health, because aerobic exercise can improve the function of mitochondria. Mitochondria are organelles that can produce energy in human cells, and usually decrease with age. If the elderly feel that doing aerobic exercise for 4 hours a week is too long and too heavy, they can choose intermittent exercise. Through high-intensity exercise and low-intensity recovery rest alternately.
These are the healthiest forms of exercise. You must exercise like this at ordinary times. Only in this way can we keep healthy. If the exercise you choose is unhealthy, it is not good for your health. Sometimes it may cause symptoms of illness in the body.