Someone wants to be a quiet handsome man
Someone wants to be a quiet academic master
Someone wants to be a quiet spectator
Even someone...
I want to be a quiet salted fish
But, listen to me that
moves! This behavior is very important.
A large number of studies at home and abroad have confirmed that
lacks physical activity, and
has become the fourth major risk factor for the death of
worldwide.
Even for people with good physical condition, if
does not exercise for 14 days,
will have a significant decrease in immunity.
Some people call static behavior the "sweetest poison". In a waking state, energy consumption is less than 1.5 Activities with mercury are static behaviors, , such as sitting and watching TV, having meetings, listening to classes, using computers, reading, playing cards, having dinners, drinking coffee...
More and more evidence shows that even if a person's weekly physical activity level reaches the recommended amount, the increase in static behavior time will increase the risk of death from all causes and cardiovascular disease.
"Guidelines for Physical Activities of Chinese People (2021)" recommends that people should reduce static behavior and maintain physical activity every day.
During the stay at home, due to restrictions on the venue and facilities, we cannot perform outdoor activities. We recommend a few small movements that can exercise your heart and lung function and improve immunity at home:
High leg lift walk
High leg lift can exercise your thigh Quadriceps muscles, iliopsoas muscles , gluteal maximus , and enhance the function of heart and lung .
Note that combines and sequentially . The target exercise duration is 15 minutes.
If you cannot meet the standard movements during exercise, you can rest and continue to exercise.
In-situ small jump
In-situ small jump can exercise leg muscles, stretch ligaments, and drive the whole body to move. It is short, efficient, and does not occupy space, making it convenient for you to move anytime, anywhere. When doing small jumps in place, pay attention to getting your legs together to avoid hurting your knees. Do times for 10 seconds, count one group every 3 times, and you can do 3 groups every day.
Hand and foot exercise
Hand and foot exercise can strengthen cardiopulmonary function and body softness, and can improve hand and foot dissonance while exercising shoulder joints.
Stand with both feet, raise your left hand upwards, lift your left heel backwards, pull your left foot with your right hand, change direction and do the same action (pull your right foot with your left hand, pull your left foot with your right hand), the target duration minutes.
The above three small movements are simple easy to learn , does not occupy the venue, does not require equipment, and can be practiced at any time at home. Of course, you can also choose aerobics , broadcast gymnastics , Baduan Jin and other methods according to your exercise habits to achieve the purpose of moving your body
In short, one principle - "Movement is beneficial, more active is better, moderate ability, and the key is persistence."
At the same time, be careful to avoid the following misunderstandings.
. Warm up before exercise, stretch after exercise
. The weather is cold in autumn and winter, and all organs of the human body are in a protective state. Lack of warm-up before exercise can easily cause muscle strain , joint sprains, etc.
. Don’t keep warm during exercise. Take a shower after exercise
Even in a room with a comfortable temperature, you must wear long sleeves when starting to exercise, and you can take off your clothes after sweating slightly. After the exercise, you should wear clothes as soon as possible to keep warm. Taking a cold bath after exercise will cause sudden stimulation, causing blood vessels to contract immediately, and the resistance to blood circulation increases. Taking a hot bath will continue to increase the blood flow in the skin, resulting in insufficient blood supply to the heart and brain. Therefore, you should give the body enough soothing period before taking a bath.
"sweats like rain" at one time, and often "lie down and sway"
Exercise cannot be done once and for all. Not only should you move, but you should also move more. You should proceed step by step. The intensity of exercise should not be too large, especially for the elderly, weak and young children. For patients with chronic diseases, regularity is more important than intensity.
Drink water when you are thirsty when you are in exercise or hold back and not drink
Replenish water in time before, during and after exercise. Do not drink too much water every time, and the water should not be too cold. But avoid drinking coffee or chocolate, because the caffeine contained in it will cause the body to lose water.
