Physical exercise table
1. Walking: Walking can enhance myocardial contractility, dilate peripheral blood vessels, enhance heart function, lower blood pressure and prevent coronary heart disease. It can improve the condition of people who will cause angina pectoris when participating in sports. Each walk can last 20 minutes to 1 hour, 1 ~ 2 times a day, or walk 800 ~ 2000m a day. People in good health can improve their walking speed appropriately.
2. Jogging: Jogging or running in situ can also improve heart function. As for the distance of jogging and the time of running in situ, it should be decided according to everyone's specific situation, and there is no need to force it.
3. Tai Ji Chuan: It has a good preventive and therapeutic effect on hypertension and heart disease. Generally speaking, patients with good physical strength can practice old-fashioned Tai Ji Chuan, while patients with poor physical strength can practice simplified Tai Ji Chuan. If you can't play a full set, you can play a half set. If your body is weak and your memory is poor, you can only practice individual movements and practice them in sections without coherence.
Matters needing attention in physical exercise:
1. If anyone's heart rate is still above 100 times per minute after exercise10 minutes, he should not increase the amount of exercise, and should appropriately reduce the amount of exercise according to the situation.
2. The amount of exercise is from small to large, and the time is from short to long, step by step.
3. The interval between eating and exercising should be at least 1 hour.
4. The optimum temperature for exercise is 4℃-30℃.
5. If you have dizziness, headache, palpitation, nausea, vomiting and other uncomfortable symptoms during exercise, you should stop immediately and seek medical advice if necessary.
In addition, one thing to remind everyone is that it is inappropriate to exercise in the morning. According to the measurement of foreign scholars, 6:00-9:00 am is the most dangerous time for coronary heart disease and cerebral hemorrhage, and the incidence rate is more than three times higher than that of 1 1 am. In addition, human sympathetic nerve activity is high in the morning, which leads to the increase of bioelectrical instability and easily leads to arrhythmia, ventricular fibrillation and sudden death. In addition, people's arterial pressure is high in the morning, which increases the possibility of atherosclerotic plaque rupture and leads to the attack of acute coronary syndrome. Therefore, when doing physical exercise, we should avoid the "peak period" of cardiovascular events and arrange the time in the afternoon and evening.