It is generally believed that what are the benefits of moderate exercise? Many people exercise in their spare time, and moderate exercise is good for our health. Next, I will take you to know what benefits people generally think moderate exercise has.

It is generally believed that moderate exercise has the advantages of 1 1, promoting blood circulation, improving brain nutrition, helping to maintain energy and stabilize mood.

2, make the myocardium developed, contract strongly, and enhance the heart function.

3. Strengthen the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, and facilitate digestion and absorption.

4. Promoting and improving the blood circulation of viscera is beneficial to the physiological function of viscera.

5, improve the body's immune function and maintain a strong vitality.

6. Enhance the vitality of muscle joints and keep the movements brisk.

There are three essentials for keeping in good health through exercise.

1, pay attention to the coordination and unity of intentional defense, interest regulation and dynamic form.

"Meaning" means concentration, "pranayama" means adjusting breathing evenly, and "dynamic shape" means the balance of body movement. Especially intentional defense, only when the mind is focused, can it calm the nerves, guide qi and blood. The so-called "drawing air with intention and taking air as shape".

2, should not be excessive, step by step.

Someone once made a retrospective survey on 5,000 dead athletes, and found that many athletes suffered from heart disease at the age of 40-50, but their life span was shorter than that of ordinary people, indicating that excessive strenuous exercise exceeded the tolerance limit of the body, but it would damage the body because of overwork, leading to premature aging and early death. Therefore, "physical therapy" must emphasize moderation and cannot be "possessed". As the saying goes, "Don't walk fast, don't listen hard, don't look hard, don't sit for a long time, and don't lie very tired."

3. Perseverance and perseverance

"Physical therapy" is not only physical exercise, but also the tempering of will and perseverance. "Fishing for three days and drying the net for two days" cannot achieve the effect of "physical therapy".

In daily life, we need to fully recuperate, effectively promote blood circulation, improve brain nutrition and maintain emotional stability. In daily life, we should eat reasonably and effectively regulate our breathing. In daily life, we should also pay attention to health care matters, comprehensive nursing and exercise, which is more conducive to promoting blood circulation.

It is generally believed that what are the benefits of moderate exercise? 1. Prevention of coronary respiratory and metabolic diseases.

Second, reduce the incidence of cancer.

Third, prevent injuries, reduce the probability of sports injuries and maintain good joint function.

Fourth, help achieve and maintain the right weight and help achieve and maintain the right body composition.

Moderate exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. Don't take part in sports when you are extremely tired. Exercise is harmful to the human body at this time. The scientific attitude towards sports is "persistence is the most important, moderation is the most important".

In other words, exercise can't touch ten cold, exercise must persist, and you can't give up halfway. Even if you can't exercise every day, you should exercise three to five times a week and continue. In order not to cause bone and joint injuries and high energy consumption, middle-aged and elderly people should usually choose low-intensity long-term exercise instead of explosive short-term exercise.

Six aspects of preventing sports injuries:

1. Choose the right exercise and make a reasonable exercise plan.

The purpose of exercise is to be healthier, and it is necessary to guard against sports risks and sports injuries. People of all ages and health conditions should make appropriate exercise programs according to their exercise intensity and exercise time, such as exercise types, exercise time, exercise duration, exercise frequency and so on.

Experts recommend that swimming and cycling are two sports that have little effect on the body. Knee joint and ankle joint are the most important load-bearing joints of human body, and excessive flexion and extension will cause damage to knee joint and ankle joint.

In the process of swimming, gravity and buoyancy cancel each other out, and the joints are exercised without load. A lot of upper limb exercises can make the shoulders and back well trained, and leg exercises can also enhance the flexibility of the joints. When riding a bicycle, the knee joint and ankle joint are not load-bearing, which can increase the muscle state and cause less damage to the body.

2. Fully warm up and stretch dynamically before exercise; Finishing after exercise and static stretching.

No matter what exercise you are engaged in, you should remember to warm up before exercise and stretch after exercise. Warm-up before exercise and stretching after exercise are even more important than the exercise process.

Warm-up can enhance the flexibility of ligaments, and good warm-up exercise can fully reduce the damage caused by exercise and prevent ligaments from tearing due to excessive exercise. Stretching after exercise can accelerate the metabolism of lactic acid, prevent lactic acid from accumulating in the body, and avoid the feeling of whole body pain the next day.

3, timely and moderate, do what you can.

Every time you exercise, the greater the amount, the better. Exercise also needs to grasp the principle of moderation and timeliness. Many people think that as long as you exercise more, it will be good for your health. In fact, once the intensity of exercise exceeds the load of muscles, it will easily lead to physical overdraft and muscle strain. In addition, we must adhere to the principle of "timely". Experts suggest that the most suitable exercise time in a day is around 4 pm, and it is recommended to do moderate to high-intensity exercise at least 3 to 5 times a week.

Moderate to high-intensity sports can include all kinds of sports, such as walking, running, swimming, ball games, cycling, aerobics and so on. In recent years, the American Sports Medicine Association regards moderate and high-intensity sports activities three times a week as a brand-new national sports goal, instead of simply counting the steps.

Because walking slowly can't meet the needs of exercise, the number of steps generated by commuting and indoor small-scale walking is invalid, and the amount of exercise can't be simply measured by 1000 steps.

4. Wear clothes, shoes and socks suitable for sports, and pay attention to the safety of places and equipment.

Wear loose and comfortable sportswear, shoes that fit your feet, cotton-padded jacket with good air permeability and sports shoes when exercising, which can play a certain buffering and protecting role. At the same time, we should pay attention to the cleanliness of the sports environment and venue, avoid going to places with dirty air and insufficient oxygen, and it is best to choose runways and playgrounds with soft ground, or exercise in flat and wide venues.

5, exercise should be carried out as required, pay attention to sports protection.

If you are injured or sprained during exercise, you can treat yourself with the principle of "meter", that is, stop exercising immediately by braking (R); Cold compress (I), but the cold compress time should not be too long, once every hour, not more than 10 minute;

Compression (c): bandage the injured part and fix the ice pack on the injured part; Raise (e), properly raise the strained part and relax the muscles in the strained part. But when the degree of injury is serious, you must go to the hospital for professional examination and treatment.

6. Try to exercise under the guidance of a doctor or an expert.

Sick people and middle-aged and elderly people are high-risk groups of sports injuries. If there is a chronic disease, it is suggested to evaluate the cardiopulmonary condition at the same time so that the doctor can give the most scientific exercise prescription. For example, diabetic patients should not exercise on an empty stomach, but should exercise every day or every other day, and hypertensive patients should not exercise with their heads down.

The exercise process should be gradual, and the training plan should be arranged reasonably. Never rush headlong into action and blindly "follow the trend". Only by making an exercise plan according to your own situation and doing targeted, scientific and reasonable exercise can you avoid unnecessary sports injuries.

It is generally believed that what are the benefits of moderate exercise? 3 What is moderate exercise?

The so-called moderate exercise usually means at least five times a week, and each exercise is not less than half an hour. Heart rate per minute after exercise = 170- age. The goal of proper exercise to prevent coronary heart disease is to improve cardiopulmonary function, reduce mental stress, and maintain or restore normal weight and body shape.

Exercise can well regulate human immune function, improve the body's disease resistance, and build a "Great Wall" to keep fit and resist diseases. It can regulate various organs and immune functions through nerve and endocrine channels, thus improving the functions of various systems of the body, enhancing physical fitness, obviously improving resistance, and achieving the purpose of preventing patients. But it is not only exercise that can improve the body's immunity. Only moderate exercise can regulate the immune function of the body.

Exercise can reduce fat accumulation and control weight. Many patients with coronary heart disease are obese, and the mortality rate of obese people due to cardiovascular death is 60% higher than that of normal weight people.

Exercise can not only enhance the metabolism of tissues and organs, but also enhance the oxidative consumption of lipids, thus reducing blood lipids and preventing atherosclerosis.

Exercise can enlarge the diameter of coronary artery, increase the collateral circulation of coronary artery, increase the blood supply of myocardium, slow down the basal heart rate and reduce the energy demand during exercise, thus reducing the burden on the heart and protecting and improving the heart function.

Exercise can reduce platelet aggregation, improve glucose metabolism, improve the activity of fibrinolytic system, enhance the stress tolerance of patients with coronary heart disease, and reduce arrhythmia and cardiovascular accidents.

Exercise can lower blood pressure and is an effective auxiliary means to prevent and treat hypertension.

Physical exercise can eliminate mental fatigue and stress, make people relax, restore their spirits, and increase the fun of life, which is very beneficial to people's physical and mental health.

Excessive exercise can lead to the suppression of immune function and even lead to the danger of some potential patients. Exercise is too small to regulate immune function. Therefore, when exercising, we should grasp the appropriate amount of exercise to achieve the purpose of improving physical fitness and preventive health care.