Any amount of physical activity will make you feel good. The minimum amount of exercise to prevent diseases is at least 30 minutes a day. For people who can measure energy consumption, it is appropriate to consume 150 calories a day. However, activities without calorie consumption measurement are also good for your health. Its measurement method is very simple, that is, doing more than half an hour of physical activity or physical exercise every day. This means taking two bus stops in the morning and walking home in 10 minutes. 10 minutes to clean the house, 10 minutes to ride a bike. Or play basketball or dance with your brothers, sisters, friends and children for 30 minutes.
If you want to strengthen the intensity of physical activity, you can increase the activity time for a few minutes every day or gradually speed up walking or other activities. Of course, half an hour's activity time is only the recommended minimum. Of course, the more time you spend on activities, the more health benefits you will have.
Experts put forward four suggestions for winter fitness:
First, it is best to put the exercise time
Arrange it at five or six o'clock in the afternoon after dinner. Reporters usually see that in some cities in Gansu, squares, parks and other exercise places, many people braved the cold every morning to practice Tai Ji Chuan, running and so on.
Dr. Xu Xiuzhen, chief physician of internal medicine of Lanzhou Huaxia Hospital, said that it is not impossible to exercise in the morning in winter, but winter is not the best time to exercise, because it is generally cold in the morning, and the trees in the park have to metabolize, expel carbon dioxide and absorb oxygen, which leads to an increase in the content of carbon dioxide in the air.
Exercise after dinner at five or six o'clock in the afternoon, the temperature is relatively high, and the carbon dioxide content in the air is less. After a day's work, it is also beneficial to relieve fatigue. Dr. Xu Xiuzhen said that when exercising in the afternoon, it is best not to eat too much at dinner, but also to exercise moderately, which should not exceed the body's capacity. Walking is a good choice for the elderly.
Second, try to choose an outdoor place with sufficient oxygen for exercise. It is cold in winter, and many people like to go to gymnasiums, swimming pools and other indoor places to exercise. Dr. Xu Xiuzhen said that the air quality is very poor in winter, and it is even worse in places where there are many people indoors. If it's not a professional training, it's best to choose the right time to exercise in a place with plenty of oxygen and fresh air outside.
Third, develop regular work and rest habits. In winter, many people are used to sleeping late in the morning and staying up late when they are in good spirits at night. Because of irregular life and lack of exercise, the body's resistance is reduced. Not only is it unclear at work, but it is also easy to get sick. In this regard, Dr. Xu Xiuzhen said, we must form regular work and rest habits and exercise regularly, which can not only ensure energy, but also enhance resistance.
Fourth, three meals a day should also form a regular diet. Dr. Xu Xiuzhen believes that the sentence "Eat well in the morning, eat well at noon and eat less at night" has certain scientific truth. There must be a day's activities after breakfast, so be sure to ensure nutrition; Because the physical and mental labor consumption during the day is large, you must eat at noon; Rest after meals, reduce digestion and eat less appropriately.