According to the "China Cardiovascular Disease Health and Disease Report" released by National Center for Cardiovascular Disease , the current number of hypertension patients in my country is approximately .245 billion . Among adults over the age of 18, the prevalence rate is approximately 27.9%, and the control rate is only 16.8%.
In other words, among adults after the age of 18, about one out of three people has high blood pressure. Given that younger people have lower rates of hypertension. If the age is divided into those above 40 years old, this proportion will further increase.
I believe everyone has this feeling in life. In the past, when life was more difficult, although the food and clothing were poor, there were few elderly diseases, and many people had not even heard of high blood pressure . But now when we get together, whoever has normal blood pressure will become the center of attention.
Faced with this situation, many people are trying to reduce the pressure. However, it had little effect and no effect was achieved, so we completely gave up the hope of reducing blood pressure. But the experience of a middle-aged man may be able to inspire you.
A 45-year-old man insists on doing 30 push-ups every day. How will his health be after one year?
Uncle Zhang, who lives in Nanjing, also suffers from hyperlipidemia and high blood pressure all year round. Because I was busy with work when I was young, I never had time to control it, so I could only treat it with blood pressure and lipid-lowering drugs. But some time ago, the doctor pointed out that there was plaque in his carotid artery. If it expanded again, it might block the blood vessel.
After hearing the news, Mr. Zhang decided to start controlling his blood pressure and blood lipids through exercise. Every day after get off work, he does 0 push-ups. What will be the effect after one year?
. The weight has been successfully reduced.
Before Mr. Zhang exercised, his weight once exceeded 180 kilograms. Sometimes I feel out of breath even when I go up the stairs. But since exercising, not only my weight has started to decrease, but my weight has only dropped to about 145 pounds. Moreover, my mental outlook is much better than before, and my physical strength has also increased.
. Blood pressure and blood lipids have returned to normal.
When Mr. Zhang was doing push-ups, he also insisted on eating every day at night and resolutely refused to eat any food. Not only did I successfully lose weight, but my blood pressure and blood lipid indexes also returned to normal.
When he went for a checkup last time, the doctor found that his carotid artery plaque had been successfully controlled. Mr. Zhang felt afterwards that he had taken some dieting measures in the past, but the effect was not very good every time. Now combined with push-ups, it has indeed achieved good results.
. Immunity has been improved
Since he started exercising, Mr. Zhang's frequency of taking medicine has dropped significantly. In the past, he would have some minor problems every month, such as indigestion and hepatitis. Doctors said this was caused by lack of exercise and high blood pressure. But since he insists on doing push-ups every day, he clearly feels that his physical fitness has improved.
Although still needs to take some antihypertensive drugs every month, other problems have been reduced a lot, which allows him to devote more energy to work.
By insisting on doing push-ups every day, Mr. Zhang has made significant changes in his body. Not only has his blood pressure and blood lipids returned to normal, but his body's immunity has also been greatly improved.
Many readers, like Mr. Zhang, always have some chronic diseases or minor problems. Especially middle-aged men after the age of 40 need to strengthen their physical fitness through exercise. However, due to busy work and little free time, few people can spare time for outdoor sports.Why not try practicing push-ups? If you stick to it, you might have the same effect.
After turning 40, do more push-ups, but how to do it is the key?
The correct way to do push-ups
First keep your hands pressed to the ground, then face down, and lie in a supported position. Both arms should be placed on the outer areas of the shoulders. Make sure your abdominal muscles are tightened and your eyes are looking straight ahead. Then keep the muscles in your shoulders contracting, slowly bend your elbows to lower your body, and ensure that your chest can touch the ground.
Finally, lift the body slowly, not too fast, , to fully exercise muscle endurance. Repeat this action and do 0--50 every day, and you can get the effect of exercise.
Push-ups are very effective in exercising and are suitable for people of all ages. Especially these two groups of people are more suitable to choose push-ups.
First, middle-aged men
When men reach middle age, they are generally prone to gain weight, and as they age, their metabolism will decline. And because most of the burden of life falls on oneself, it is difficult to find time for long-term and time-consuming aerobic exercise. You might as well choose to do more push-ups, which can not only prevent weight gain, but also increase muscle content and improve metabolism.
Second, when obese people
are walking or doing outdoor sports, the exercise is basically the lower body , and the arms and waist rarely get exercise. This also results in ordinary exercise programs being unable to consume these fat components.
If you have a small belly, you can do a few more sets of push-ups to quickly consume the fat in these areas and achieve the fat loss slimming effect.
In fact, there is not only one form of exercise. Whether it is doing push-ups at home or jogging outdoors, it is all for a healthier body. However, because many people nowadays lack free time for exercise and cannot get enough exercise, their health will deteriorate. In this case, why not try levator ani exercise?
Extension: Exercise is not only limited to running and other conventional types. The levator ani movement is also a very effective exercise. The levator ani movement refers to regularly lifting the anus upward, tightening and then relaxing the sphincter part. This process is the levator ani movement. For office workers who often sit for long periods of time at work and lack exercise time, the levator exercise will neither consume too much energy nor waste a lot of time. Doing more levitation exercises can not only promote blood circulation in the anal area, but also reduce the incidence of hemorrhoids. Regular levator exercises can also stimulate the prostate organ, ensure the activity of the prostate organ, and prevent prostate hyperplasia.
Exercise does not depend on the length of time, nor on the complexity of the form. As long as you are willing, you can exercise and keep fit even while sitting. Master several home fitness tips to protect your health.
[Reference materials]
1. Worried about hemorrhoids? You can do levator exercises on the way to work·Guangzhou Daily·2018.4.23
2. Don’t do push-ups after meals·Yangcheng Evening News·2017.4.26
3, Harvard research: Men’s push-up ability can be assisted Assessing cardiovascular health · Global Network · 2019.2.18
[Reference materials]
1. Worried about hemorrhoids? You can do levator exercises on the way to work·Guangzhou Daily·2018.4.23
2. Don’t do push-ups after meals·Yangcheng Evening News·2017.4.26
3, Harvard research: Men’s push-up ability can be assisted Assessing cardiovascular health · Global Network · 2019.2.18
![[Source: Healthy Nanhai] It has been windy and rainy these days. What should I do if the weather is muggy and hot? Of course, bring out the must-have at home in summer - iced watermelon! - DayDayNews](https://cdn.daydaynews.cc/wp-content/themes/begin/img/loading.gif)
