1. Only when you are in good health can you study well, work well and develop in a balanced way. Zhou Enlai
Early to bed and early to rise makes people healthy, wealthy and wise. Franklin
Prevention is better than cure. bewitched
Regular life is the secret of a long and healthy life. Balzac
5. Sadness is fatal. Shakespeare
6. To achieve real health, a person needs to have a goal. Anderson
7. Health is not a matter of physical condition, but a matter of mental condition. Mrs. Eddie (USA)
8. A healthy body is the living room of the soul, and a sick body is the confinement room of the soul. bacon
9. Health is the first wealth in life. Emerson
10, health is such a thing that it makes you feel that now is the best time of the year. Adams
1 1. Health is the best gift, contentment is the greatest wealth and trust is the best virtue. Sakyamuni
Health is better than wealth. thunder
13, a sound spirit lies in a sound body. Zhu wennv
14, happiness lies in having a healthy body first. Curtis
15, happiness is the best for health. Edison
Healthy sentences _ sentences about health
Healthy sentences _ sentences about health _ four conditions to ensure healthy exercise
(1) Aerobic exercise is better than anaerobic exercise; Aerobic exercise, such as walking, jogging, swimming or cycling. Anaerobic sports, such as sprinting and weightlifting. Compared with the two, the intensity of aerobic exercise is weaker and the time is longer. The energy source is sugar and fatty acid, which has high safety and the effect is mainly on functional improvement. Anaerobic exercise will load organs such as the heart and lungs.
(2) The moving time 1 time is 1 time for more than 0 minutes, and1day for more than 20 minutes; It takes some time for the lungs and heart to deliver enough nutrients and oxygen to the necessary tissues through blood vessels. It takes 3-5 minutes for the tissue to work in the presence of oxygen, so if you stop exercising in about 5 minutes, the effect will not be very good.
(3) Exercise intensity measures the pulse number during exercise; Judging whether exercise is appropriate by pulse number, the ideal exercise intensity is about 50% of the maximum oxygen uptake. The measurement method of pulse number is to multiply the number of pulses 15 seconds by 4 after 4 ~ 5 minutes of exercise.
(4) Exercise frequency is more than 3 times a week; Of course, it is best to exercise every day, but it is not easy for busy modern people. If you want to expect the effect of exercise, you should exercise every other day, preferably three times a week.
How do people who exercise regularly maintain their skin?
People who often participate in sports have a faster metabolism, and the acidic substances in sweat damage the surface skin, making the skin easy to age. In view of this situation, special measures should be taken to protect the skin.
Clean your skin before exercise: After exercise, you can reduce the generation of unclean sweat, so that sweat will do much less harm to your skin.
2 Pay attention to hydration: If you don't replenish water in time during exercise, you won't have enough water to meet the needs of skin cells.
3 it is forbidden to squeeze acne by hand: people who exercise regularly will have some acne on their faces from time to time. Don't squeeze by hand, but use some deep cleaning masks for cleaning.
4 Make a mask: If you haven't made a mask before, you may wish to try it, and there may be unexpected gains.
5 Cleansing before going to bed: Be sure to clean your skin before going to bed. No matter how tired you are, whether you wash your face or not, you must regard this as the last job to do today. Leaving bacteria on your face all night will only make your skin age gradually.
6 key maintenance: people who exercise regularly have faster skin metabolism and need key maintenance. After every exercise, clean your face, apply skin cream, and then apply a little greasy wrinkle cream to your eyes and corners of your mouth. Keep it up. Only in this way can we avoid premature aging of the skin.
⑦ Skin care: It is not enough to wash your face and clean your skin, but also to refresh and moisturize. First of all, remove the dead skin on your face, wash your face correctly, and then apply appropriate moisturizing cream. These jobs are very necessary.
Ask an expert: If you have skin problems, consult a dermatologist or beauty expert, not a shop assistant.
Pay attention to danger signals when exercising.
Some people will have some seemingly small problems during exercise, which is actually a signal of disease prediction.
Therefore, we should pay attention to some dangerous signals that appear in the movement.
① Heart rate does not increase during exercise: People's heart rate will increase during exercise. If the heart rate does not increase significantly during exercise, it may be an early signal of heart disease, indicating the danger of angina pectoris, myocardial infarction and sudden death in the future.
② Exercise-induced anaphylactic shock: If you have fever and moist skin, or have throat discomfort, shortness of breath and gastrointestinal spasm during exercise, these are all signs of exercise-induced anaphylactic shock, so you should go to the hospital in time.
③ Headache during exercise: A few patients with heart disease don't feel abnormal in the chest, but they have various discomforts in the head. The most common feeling of patients is headache during exercise. Most of them don't think they have heart disease, only think they haven't had a good rest or have a cold. Therefore, remind the elderly who participate in sports that if they feel headache during exercise, they should go to the hospital for examination as soon as possible.
④ Exercise-induced abdominal pain: In various sports, people often have abdominal pain of different degrees, which is medically called exercise-induced abdominal pain. Due to the difference of human body quality and adaptability, the causes of abdominal pain are different, and its prevention and treatment are also different.
⑤ Stomach rupture: The stomach is full after a meal, and it suddenly happens when doing push-ups. The prevention method is to minimize strenuous exercise after meals. If there is a stomach rupture, emergency treatment should be given.
⑥ Spleen swelling and pain: It is mostly caused by excessive exercise, slow venous blood return, and spleen congestion and swelling. You should stop exercising, and pressNo.112 on the left side of the back spine, and the spleen and stomach shu beside the spinous process of the thoracic vertebra for 3-5 minutes. Adequate preparation before exercise is the key to prevention.
⑦ Liver swelling and pain: It mostly occurs in middle and long distance running. Press Rubbing Ganshu on the right side of the back for 5 minutes. Pay attention to the breathing rhythm during exercise, and breathing through the nose without opening your mouth is the key to prevention.
8 rectus abdominis spasm: it is easy to occur in summer. Abdominal pain occurs suddenly during exercise, which is mostly caused by sweating and loss of water and salt. When you have abdominal pain, you should rest on your back, do abdominal breathing for 20 ~ 30 times, and gently massage rectus abdominis for about 5 minutes. When sweating too much, timely replenishment of 200 ~ 300 ml saline is the key to prevent it.
Pet-name ruby Stomach spasm: During swimming, the water temperature is too low, the warm-up activity is insufficient, and the amount of exercise is too large. And severe cramps in the upper abdomen. Make full preparations before exercise, avoid overeating, avoid eating beans, sweet potatoes, potatoes and other foods, and eat less cold drinks to prevent stomach cramps. When symptoms appear, you can do hot compress on the upper abdomen for 2030 minutes, and press Neiguan and Zusanli points by hand for 3 ~ 5 minutes each.
Attending enterospasm: dull pain and swelling around navel or lower abdomen during exercise, which will be relieved after stopping exercise. Massage bilateral Hegu by hand for 5 minutes at each point, or hot compress umbilical region 10 ~ 20 minutes. Be fully prepared before exercise and don't eat cold drinks.
Don't forget to do cold exercises after exercise.
Warm-up exercise is usually carried out before more strenuous exercise, in order to prevent muscle and bone damage. Similarly, after the exercise, in order to gradually relax the body, we should also take a walk for a few minutes or take a walk and other cold body exercises. Don't sit down or lie flat at once, otherwise it is very harmful to your health.
During strenuous exercise, blood circulation is accelerated. If it stops suddenly, blood mainly accumulates in blood vessels below the waist, resulting in a drop in blood pressure. In severe cases, there will be too little blood supply to the heart, leading to coma and even death. Studies have shown that the human body will secrete a lot of adrenaline to compensate for the decrease of blood pressure, and sometimes even increase it by more than 10 times. Adrenaline will contract blood vessels, thus raising blood pressure. For some people, too much adrenaline can lead to heart disease.
Cold body movement also helps to test whether the movement is excessive. The opinion of sports experts is that after running, swimming, doing aerobic exercise and other moderate and intense exercises, you should ensure that you walk or jog for at least 5 minutes after exercise, and then count your pulse. If the pulse is still not less than 120 beats per minute (not less than 100 beats over 50 years old), it means that the exercise is too intense, and attention should be paid to reducing it in the future.
Complete healthy sentences _ healthy sentences
Sentences about health _ Sentences about health _ What should I pay attention to when climbing stairs for exercise
Stairs climbing has become a fitness method for many people because of its simplicity. However, when going down the stairs, one leg has to bear twice the usual load, and repeating the same action will also increase the pressure on joints such as the knee joint. Therefore, there is also a saying that going upstairs to exercise and going downstairs hurts the body. In fact, when climbing stairs to exercise, there is pressure and wear on the knee joint, but don't worry too much because of choking.
Climbing stairs to exercise, we must first combine our own actual situation. Middle-aged and elderly people have different degrees of osteoporosis, and some obese people have greater pressure on the knee joint. So these people must master the relationship between speed and duration. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. If you find discomfort when climbing stairs, you should stop exercising immediately.
It is particularly important to note that people with old knee injuries should try not to climb stairs. At the same time, we should master the correct exercise methods. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing the stairs, you can massage your knees locally. Usually, it is best to do squats, stand up, squat and other exercises, so that the knee joint can be fully exercised to prevent stiffness.
Sleeping for eight hours is effective for exercise.
Generally speaking, if you can sleep for 6 ~ 7 hours every day, your physical condition can be restored to the level of the previous day. Relatively speaking, young people and men need more sleep time. Because a lot of glycogen is lost during exercise, muscle fibers are also slightly damaged, and most of the body's glycogen supplementation and damage repair are carried out during sleep. Therefore, bodybuilders must ensure more than 8 hours of sleep every day in order to obtain excessive recovery effect.
Lack of sleep will also affect the mood, making people irritable and impatient, and the will to overcome difficulties will decline. These bad mentality will often limit the normal play of sports state and affect the training effect and the formation of fitness habits. Of course, if you sleep too much, you will go to the other extreme. First of all, muscle soreness can't be eliminated by sleeping. Secondly, sleeping too much will make people dizzy and feel more tired.
It is good to exercise several times a week.
The number of exercises per week and the time of each exercise are neither the more the better, nor arbitrary, nor the more bitter the more tired the better. There are rules on the number and time of exercise.
From the point of view of physical exercise, in order to get the maximum amount of oxygen in all parts of the body, it is enough to keep exercising for 2040 minutes every day and do this exercise 3 ~ 4 times a week. For the first time to participate in sports, the amount of exercise should be less at the beginning, three times a week, and each time 15 ~ 30 minutes is more appropriate.
People who are in poor health, older or taking part in physical exercise for the first time can jog or run and walk alternately, each time 15 ~ 30 minutes, 2 ~ 3 times a week. After several weeks or months, increase the frequency of exercise according to your physical condition. Healthy old people can exercise once a day for about 30 minutes each time.
The influence of physical exercise on human health is a process of improving the functional adaptability of various tissues and organs of the body under the condition that the human body continues to bear exercise load. The improvement of human function can only be strengthened, consolidated and developed through long-term exercise. If you stop practicing, you will lose all your efforts.
It has been observed that a group of people's heart and lung function improved obviously after several months of exercise, and returned to their original state after several months of stopping exercise. Therefore, for middle-aged and elderly people, the effect of fitness exercise does not depend on the amount of exercise, but on perseverance. The frequency of exercise is generally 1 time every day or every other day, or not less than 4 times a week, with an interval of not more than 3 days. Of course, everyone's age and health status are quite different. So exercise several times a week for as long as you want. Still depends on different people, flexible. Exercise should be timely and moderate, not competitive, not reluctant or unwilling to accept old age.
How to choose fitness equipment
Aerobics is mainly physical training from the head, neck, hands, arms, chest, abdomen, waist, legs and buttocks. For every fitness enthusiast, it is only necessary to train for a certain demand, and there is no need to cover everything.
Generally speaking, there are four main types of fitness exercises.
① Physical exercise: This kind of exercise is suitable for young women. When training, you can choose combination training equipment, chest expander, back trainer, abdomen board, aerobic exercise, dumbbell exercise and so on.
② Strength exercise: This kind of exercise is suitable for young and middle-aged men. Training equipment can be a comprehensive training equipment between 4 functions and 9 functions. Make pectoralis major, deltoid, latissimus dorsi, abdominal muscles and lower limb muscles strong and full through exercise.
③ Weight loss exercise: This exercise is suitable for obese people. Training equipment can choose electric treadmill, abdomen board and aerobic exercise, which can often get better weight loss effect, but the key is perseverance.
④ Targeted exercise: such as cardio-pulmonary exercise, joint exercise, waist and abdomen exercise, etc. This kind of exercise is mainly suitable for middle-aged and elderly people and some rehabilitation patients with poor function. Different fitness equipment can be selected according to different situations, such as mountaineering training for inflexible leg joints, abdominal tuck training for abdominal fat excess, and rowing training for mental workers and neurasthenia.
When choosing fitness equipment correctly, we should also pay attention to: first, make a training plan and carry out scientific training step by step; Second, we should pay attention to the rationality of diet structure during training.
The last five exercises are not suitable.
① It is not advisable to smoke immediately: smoking after exercise, inhaling a lot of smoke in the air in the lungs, on the one hand, will reduce the oxygen content, on the other hand, it will cause chest tightness, asthma, dizziness, fatigue and other symptoms due to insufficient oxygen supply. Another data shows that the risk of smoking when you are tired is greater than usual.
② It is not advisable to take a bath immediately: during exercise, a large amount of blood in the body is distributed on the limbs and body surface. Once the exercise stops, the increased blood flow will continue for some time. At this time, if you take a bath, too much blood will enter the muscle skin, making the heart and brain lack of blood supply.
3 it is not advisable to eat cold drinks: there is more water loss after exercise, and you are often thirsty and want to drink water. At this time, if you drink a lot of cold drinks, it is easy to cause gastrointestinal spasm, abdominal pain and diarrhea.
④ Not suitable for squatting rest: squatting rest is not conducive to blood circulation of lower limbs, affecting blood circulation and deepening physical fatigue.
⑤ It is not advisable to eat immediately: during exercise, the nervous system controls muscle activity, while the nerves that manage internal organs are in a state of inhibition. At the same time, the whole body's blood is also moving organs, and the internal organs are less. Eating at this time will increase the burden on the digestive organs.
Six gentle movements
① Stand upright and quiet: close your eyes and concentrate, put your feet together and concentrate, stand still for three or five minutes, and then stand independently on one leg for two or three minutes alternately. When you are unstable, you can support a table, a chair or a suitcase. A quiet brain can stabilize brain waves, reduce energy consumption, reduce blood lactic acid concentration and enhance brain function; Standing still can strengthen the muscles of the waist, back and legs.
This one likes quiet best, likes sleeping without sleeping, and one leg is independent, which is good for both brain and intelligence.
(2) Breathe: stand up straight, put your hands on your hips, inhale deeply through your nose, and then exhale through your mouth, making a sound of "Hi, Ha, Oh". Pronunciation is high and profound, which can promote the peristalsis and movement of throat and viscera, thus harmonizing qi-flowing, eliminating stagnation, relieving and treating chronic gastrointestinal diseases and throat diseases.
3 catwalk is light and smart: in the charming scenery, walk freely and slowly, take the first step, land with your heel, then take your hind foot, step by step, like a civet cat catching mice and landing silently. This exercise strengthens bones and muscles, smoothes qi and blood, improves disease resistance, and walks 6000 ~ 10000 steps every day, which can delay aging.
Turtle rest: this is a kind of qigong exercise. You can stand, sit or lie down. Pay attention to adjusting your body, qi and heart.
Inhale carefully, keep spitting out, all thoughts are unified, and the heart is useless. Sit quietly for half an hour or an hour every day, and the effect is quite good.
⑤ Monkeys never stop exercising: To sum up the experience of thousands of years' activities, it is nothing more than having proper exercise methods, laws, constant exercise, a certain period of time, a certain degree of exercise and certain nutrition. Tao is the most important, and Tao is natural.
Monkeys keep moving, that is, they keep moving lightly, including micro-sports and labor, which can enhance their physique.
⑥ Smile at Buddha and be cheerful: a smile can solve a thousand worries in ten years. There are many benefits of laughter: enhancing vital capacity and cleaning respiratory tract; Express feelings and eliminate tension; Help gastrointestinal peristalsis; Conducive to treating asthma, migraine and lumbago. Looking up at Maitreya Buddha often, all kinds of troubles suddenly disappear.
Healthy sentences _ sentences about health
Healthy sentences _ sentences about health _? Health is the greatest wealth in life, and it is everyone's lifelong pursuit. With health, there is a future; Without health, everything is lost.
Only by keeping fit can we prevent diseases, and only by paying attention to health preservation can we keep fit.
Food: Food is the most important thing for people.
Professor Hong Zhaoguang, a well-known health expert, pointed out that scientific diet is to guide the dietary life in a civilized and scientific way, constantly enrich oneself with scientific and civilized dietary concepts and nutritional knowledge, rationally eat and prolong life.
Some people are hungry because of the lack of scientific understanding of the way of eating, and some people are addicted to a high-sugar and high-fat diet, but they don't know that many diseases of wealth and civilization have quietly camped in their bodies after eating and drinking. Obesity, diabetes, fatty liver, hypertension, cardiovascular and cerebrovascular diseases have become killers that seriously threaten human life safety and shorten life journey.
Reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance are the four cornerstones of a healthy lifestyle advocated by the World Health Organization, and they are also principles that people should advocate and follow in their daily lives. The best nutrition is to provide the body with proper nutrition through a reasonable diet every day. There are more than 50 kinds of nutrients necessary for human health, including essential protein, fat, carbohydrates, amino acids, various minerals and vitamins. If you eat proper amount of nutrients every day, you will be full of energy and reduce diseases.
Three controls and four increases
(1) Three controls: control the intake of meat, oil and salt. Meat is a high-calorie food, but oil contains more calories. 100g pork provides 395kcal of heat. The heat provided by100g grease is 899 calories. The daily intake of fat per capita recommended by China Nutrition Society is 25g, while the national survey shows that the daily intake of fat per capita is 44g and that of Beijing residents is 83g, far exceeding the reasonable intake.
Scientific research shows that excessive salt intake causes water and sodium retention in the body, which is one of the main risk factors of hypertension. The average daily salt intake recommended by the Nutrition Society of China is 6g (about equivalent to a small spoon the size of an adult's thumb cap), while the average daily salt intake of Chinese residents is12g.
(2) Increase: increase fruits, milk, grains and potatoes. Eating fruit regularly can significantly reduce the risk of chronic diseases such as tumors. Fruit contains many antioxidant components, which can delay the aging process of cells. Proper amount of vitamins can maintain the normal differentiation of cells. In order to scientifically adjust the dietary composition, we must first make fruit an essential ingredient every day.
Milk contains a lot of essential nutrients and is easily absorbed by the human body. Residents in developed countries drink milk every day from birth to old age, but the calcium intake of residents in China is insufficient at present. For example, adding 300 ml of milk every day is just enough to make up the calcium demand for one day.
The content of plant protein, B vitamins, unsaturated fatty acids and cellulose in cereals is high. Potatoes are low-fat, high-nutrient and mineral-rich foods. In recent years, the intake of cereals and potatoes other than rice and wheat in the diet of Chinese residents is obviously insufficient, which is very unfavorable for maintaining health.
How to eat nutritionally and scientifically?
Staple food: a person eats 250 ~ 400 grams of grain every day. Non-staple food: 50g lean meat, one egg, and bean products 100g, which can basically meet the human body's demand for carbohydrates and protein. Eating 1 ~ 2 apples, bananas or oranges every day and eating 500 grams of fresh vegetables every day can basically ensure all kinds of trace elements and vitamins needed by the body. Experts particularly stressed that it is necessary to strictly control the fat intake that is easy to cause hypertension, hyperlipidemia and hyperglycemia. The amount of oil (animal oil and vegetable oil) used per person per day should not exceed 25g, and the salt should not exceed 6g. Try to keep a meat, a dish and a mushroom in your daily diet, and eat more mushrooms, which can lower cholesterol, improve immunity and delay aging. In dietary nutrition, we must ensure a reasonable diet, alternating thickness, matching meat and vegetables, and balancing acid and base.
Acid-base collocation of dietary invasion
The food people usually eat can be divided into two categories: acidic food and alkaline food. The combination of acid-base food is unreasonable and bad for your health.
Alkaline food refers to substances containing more elements such as calcium, sodium and potassium, which produce alkalinity when metabolized in the body. The most common alkaline foods are vegetables, fruits, beans, seaweed and potatoes.
Acidic food refers to substances containing more phosphorus, sulfur, chlorine and other elements, which produce acidity in the process of human metabolism. Animal foods such as meat, poultry, fish and eggs are mostly rich in sulfur-containing protein, while rice, noodles and their products in the staple food contain more phosphorus, so they are all acidic foods. A reasonable combination of alkaline food and acidic food is the most basic condition for a healthy diet.
It should be pointed out that foods with sour taste are not necessarily acidic foods. Oranges, for example, are rich in potassium, so they are not acidic foods, but alkaline foods.
People who are too partial to acidic foods are prone to many diseases, while people who often eat alkaline foods are less likely to get sick. This is because under normal circumstances, the pH value of blood in human body is relatively fixed, and it is generally kept at 7.3 ~ 7.4, which is weakly alkaline. This pH value is most suitable for human metabolism and physiological activities of organs. If the food in the diet is not properly matched, it will easily lead to the imbalance of acid-base balance in human physiology. Under normal circumstances, because people's staple food belongs to acidic food, acidic food can easily exceed the required amount in the diet, resulting in acidic blood. At this time, the body lacks basic elements such as calcium, magnesium, potassium and sodium. People with acidic constitution are characterized by cold hands and feet, easy to catch cold, fragile skin, difficult wound healing and decreased resistance to diseases. In severe cases, it directly affects the brain and nerve function, causes the decline of memory and thinking ability, and even induces other diseases.
Dietary advice you should know
Eating midnight snack often leads to gastric cancer, because the stomach can't get rest.
Eat 4 eggs a week. Eating too much is bad for your health.
3 Drink soy milk without eggs and sugar, and don't drink too much.
Don't eat tomatoes on an empty stomach, it's best to eat them after meals.
⑤ Drink a glass of water before getting up in the morning to prevent stones.
Don't eat for 3 hours before going to bed, or you will get fat.
Don't drink more than one cup a day because alcohol has many side effects.
Drink eight glasses of water every day, and bladder cancer will not come.
Don't eat too much after 6 pm, because your body doesn't need so much energy after 6 pm.