Physical exercise means: the respondents participated in 1 times or more in 20 14 years, and used various physical exercises (including unarmed or instruments) with the main purpose of strengthening the body and regulating the mind, and reached a certain intensity.
The main contents include fitness, bodybuilding, entertainment and leisure sports, national traditional sports and so on. However, walking after meals, walking to and from work, riding a bike, etc. It's not even physical exercise Extended data:
Intensity of regular physical exercise:
Spend 5- 10 minutes stretching and doing exercises to warm up your muscles and prepare your heart for exercise; Then go hiking, jogging, exercising or playing badminton for 30 minutes; Finally, take 5- 10 minutes to leg press, bend over, and do all kinds of stretching exercises, so as to calm the heart slowly and reduce muscle soreness.
In order to improve health and exercise, you should choose moderate intensity exercise. For example, playing Tai Ji Chuan, climbing stairs, skipping rope, dancing, striding at a speed of more than 65,438+000 steps per minute, cycling at a speed of more than 8 kilometers per hour, swimming and playing ball games.
It should be noted that different people, different physical conditions, the same speed and intensity may be different. You can know your exercise intensity by measuring your pulse. The benefits of physical exercise for improving health. Why do you exercise? Almost everyone will answer this question: exercise is good for health. Facts show that regular exercise can make people feel happy and energetic to complete all kinds of work and tasks. The biggest function of physical exercise is to improve people's health in an all-round way, which is as follows: (1) Preventing cardiovascular diseases is the number one killer endangering human life in the world today. According to reports, one in every two deaths in the United States is cardiovascular disease, and China is also the first place to die of cardiovascular disease. A large number of studies show that participating in regular physical exercise can significantly reduce the risk of cardiovascular disease formation and occurrence. (2) Improve the function of the respiratory system. When people deepen the breathing process in physical exercise, they will inhale more oxygen and expel more carbon dioxide, thus increasing vital capacity, reducing residual capacity and enhancing lung function. People who exercise regularly have strong physical adaptability, so their breathing appears stable, deep and even, and the frequency is also slow, averaging 6-8 breaths per minute, while those who do not exercise average 65,438+02-65,438+05 breaths per minute. (3) Improving the function of digestive system Physical exercise will increase the consumption of nutrients in the body, enhance the metabolism of the whole body, and thus increase appetite. In addition, physical exercise can also promote gastrointestinal peristalsis and secretion of digestive juice, improve the function of liver and pancreas, thus improving the function of the whole digestive system and providing good material guarantee for people's health and longevity. (4) Improving the function of the nervous system Human activities are coordinated activities under the control of the nervous system. People who insist on exercising (especially middle-aged and elderly people) often show flexibility, alertness and energy, which is the performance of strong nervous system. (5) Reducing the risk of diabetes One of the characteristics of diabetes is that people's blood sugar level is very high. If the patient does not control it, it will also cause many other health problems, such as impaired vision and kidney deficiency. Regular physical exercise can control the improvement of blood sugar level, thus greatly reducing the possibility of individual suffering from diabetes. (6) Prevention of Fracture Osteoporosis will cause fractures, which will happen to people of all ages, especially the elderly (especially elderly women). Studies have shown that regular physical exercise can prevent fractures by increasing bone density and bone strength. Of course, physical exercise also has a positive therapeutic effect on osteoporosis patients. (7) Ability to maintain physical activity One of the main characteristics of human aging is the gradual decline of physical activity ability, especially after the age of 60. There is a proverb in our country: "Old people exercise frequently, and crutches are used as swords".