Taking part in physical exercise is the most effective means to improve health and wisdom. However, in real life, there is a widespread phenomenon that middle-aged men do less physical exercise. Because many of them are the backbone of work, life and science and technology, with heavy tasks and busy housework, it is obviously inappropriate to wait until retirement to exercise. In recent years, according to the survey of some units in Beijing and Shanghai, the mortality rate of middle-aged people (including cadres and intellectuals) is higher than that of the elderly, and 87% of them suffer from various chronic diseases. Therefore, middle-aged people should pay attention to their own health care and strive to enhance their physique.
Mental work can increase the contact between nerve cells, increase conditioned reflex and strengthen it constantly, so the response is more sensitive. Manual labor can promote metabolism and absorb oxygen and nutrition. Eliminate waste and delay aging. Menopausal men can choose some light physical labor and housework, such as planting flowers, cooking, sweeping the floor and washing clothes. It's good for their health. More than 80% of the elderly over the age of 80 are manual workers, which shows the importance of labor to health. However, manual labor cannot replace physical exercise, because the former often only repeats one or several actions and can only exercise certain tissues, organs, muscles and nerves, while the latter can make all parts of the body move and achieve the function of fitness. The brain is the most important organ of the human body, which needs sufficient oxygen and blood perfusion. Exercise can stimulate the central nervous system and endocrine, improve metabolism and activate the oxidation process, which is the best way for the brain to take the initiative to rest.
There are many health-preserving exercises in China's past dynasties, which are enough for middle-aged and old-aged men with different constitutions and diseases to choose among fitness treatments, such as Qigong, Tai Ji Chuan, Baduanjin, Wuqinxi, Tuina and health massage. Practice has proved that this is not only an effective treatment, but also has the function of strengthening the body and prolonging life. Jogging, gymnastics, walking and other activities are also very healthy.
The principles that menopausal women should master in exercise;
(1) Perseverance: After middle age, most people are reluctant to move. After realizing the importance of physical exercise, persevere and stick to the end; In particular, it is necessary to overcome the situation of "fishing for three days and drying the net for two days" in order to receive good physical exercise results.
(2) Step by step: When doing physical exercise, we should follow the principle of gradually increasing the amount of exercise from a small amount of activity, because people's physical strength, endurance and dexterity are gradually improved. People's internal organs and functional activities also need an adaptation process, and they should not be eager for success, let alone fatigue.
(3) Moderate exercise: No matter what kind of exercise, the muscles and joints of all parts of the body must be exercised, but excessive exercise is not good for health, and it is easy to cause fatigue and even damage internal organs or the body. Therefore, we should pay attention to proper rest when exercising. The so-called moderate exercise should be based on the principle of "lightness, softness and stability". In the initial stage of physical exercise, it should be less than more, slower than faster, and gradually increase. When exercising, you should avoid quick, rotating or bowing movements, or actions that may fall. People who are over middle age should not take part in competitive or sudden intense activities, nor should they engage in monotonous and repetitive work for a long time.
(4) Exercise time: In the morning, the air is fresh and full of energy, which is the best time for exercise. Just after eating, it is not appropriate to do exercise immediately, and it is suitable for exercise after a rest 1 ~ 2 hours.
(5) Precautions before and after exercise: Warm-up activities should be done before exercise to prevent palpitation, shortness of breath, fainting and other phenomena caused by sudden intense activities. Organize activities after exercise to make the body gradually return to normal, which is conducive to the adjustment of the whole body organs and can also prevent the occurrence of unfavorable factors to the body.
(6) When you feel uncomfortable or exhausted, you can't exercise forcibly, but you can reduce or temporarily stop exercising.
I hope I can help you.