It is best to warm up 10- 15 minutes before the main exercise. Don't forget to replenish water in time during exercise, because sweating and shortness of breath will accelerate the loss of water.

It is best to cooperate with breathing (abdominal breathing) when exercising, and should stick to exercise slowly to avoid excessive strenuous exercise.

Don't stop to have a rest immediately after the exercise, and continue to do it slowly and gently, about 10 minutes, so as not to cause sports injury.

Don't neglect sports equipment, because it is often the key to determine whether you will cause sports injuries. For example, when jogging, it is best to choose jogging shoes with good breathability and elasticity and protective soles and linings, or use knee pads to protect knees and ankles from excessive pressure caused by jogging.

It is best to wear light and loose clothes and avoid tights, because tights are not easy to dissipate heat after exercise, which may easily lead to heatstroke.

Whether the venue is suitable, safe and ventilated is also something that must be paid attention to before the exercise.

Don't push and rub after sprain.

People who don't exercise often have low back pain and muscle soreness in the exercise area after exercise, which is caused by lactic acid accumulation and usually disappears automatically within a few days.

After an accidental sprain or strain occurs in sports, it is very important to deal with it at the first time, which is related to the length of the recovery period of this part.

1. If you sprain or strain, you must stop the action immediately and sit down and rest quickly.

2. Check the injured part first to see if there is rapid swelling and limb deformation. If there is, a fracture may occur, because the fracture will be accompanied by a lot of internal bleeding and ligament tendon displacement. It is best to fix the affected area first and send it to the doctor quickly.

3. If there is no point 2, rest first, use ice as much as possible, and never rub the sprain and strain with your hands, so as not to aggravate the degree of tissue damage, cause secondary injury and make the swelling of the affected area more serious.

4. In the first three days after sprain and strain, ice 10-20 minutes each time, several times a day, in order to reduce the congestion and swelling of the injured part as much as possible, and also relieve the pain. The method of ice compress is: apply an ice pad or an ice towel to the injured part (don't ice directly, it will cause frostbite).

5. Hot compress can be applied on the fourth day after sprain, and hot towel can be applied to the affected area. Hot compress can promote metabolism and accelerate tissue renewal. Each hot compress lasts about 30 minutes, 2-3 times a day. If it lasts for 3- 10 days, the effect will be better.

If the local swelling and pain cannot be eliminated after 2 days of sprain, it is recommended to go to orthopedics or rehabilitation department for treatment.

Watch your knees when you climb the stairs.

Climbing stairs is a convenient and economical way to exercise, but there are also problems about how to pay attention to healthy exercise.

Climbing stairs is mainly the exercise of lower limbs, and the knee joint is the most vulnerable. When a normal adult stands, the weight of the knee joint is about half of his body weight, while when climbing stairs, he has to bear 3-4 times his body weight. If you are a 60kg man, his knee joint will bear nearly 240kg when climbing stairs, and human skeletal muscle will degenerate after 20 years old.

If you really want to train your cardiopulmonary endurance by climbing stairs, it is absolutely necessary to warm up first. You must wear loose sweat-absorbing clothes and sports shoes (flat shoes), and you must evaluate whether the air in the stairwell is circulating and do what you can. Usually, any exercise is limited to 30 minutes without excessive breathing. For patients with heart disease or asthma, they should not be forced to climb stairs. If they feel unwell, they must stop immediately. People who are overweight, lifting heavy objects, pregnant women or people with degenerative arthritis themselves, it is best to avoid climbing stairs.

Some people, because they usually lack exercise or are too lazy to exercise, will take climbing one or two floors of stairs as exercise at home or at work. This occasional exercise will not bring any discomfort to most people. But some women are used to wearing high heels to go up and down stairs, so we should pay attention. When going down the stairs, the center of gravity will move forward, and high heels will move the center of gravity forward, which is easy to cause low back pain. Wearing flat shoes can avoid focusing on toes or heels and affecting the stress points. If you are carrying heavy objects, it is best to rest in the stairwell in sections to avoid increasing the burden on the knee joint and lumbar spine. Of course, it is more important to climb the stairs step by step. You can usually add one or two layers to gradually adapt.

Prevention of swimming sequelae

Whether swimming in the swimming pool, or swimming at the seaside or by the stream, in addition to walking together, pay attention to safety, but also pay attention to the sequelae of swimming.

Eye appearance

Many people are prone to redness, itching, tears and increased gums after swimming, which makes you want to rub your eyes unconsciously. At this time, you may be infected with acute conjunctivitis. This situation is very common, mostly because the pool water is dirty and there is no frog mirror, or you use a towel or rub your eyes with dirty hands. At this time, you can go to the shore first and wash it with normal saline. If you don't get better, you must see a doctor. Never buy your own eye drops. This kind of situation is usually handled properly for about a day or two, at most for a week.

However, if you wear contact lenses and the infection is red, painful and itchy, it is not so simple. The main reason is that people wearing contact lenses swimming in water will cause corneal hypoxia and epithelial cells to fall off. If it falls on an infected eye, it will easily cause secondary injury, that is, keratitis. At this time, you should take off your contact lenses and see a doctor at once. Don't order normal saline or any eye drops without authorization.

preventive measure

Be sure to wear a frog mirror before entering the water, and pay attention to whether the frog mirror is close to your face. Make sure that no drop of water can get into your eyes. If you don't wear a frog mirror, don't open your eyes in the water to avoid eye contact with the pool water, which may easily cause infection.

Ear appearance

Some people will find itchy, hot and painful ears after swimming, usually acute otitis media. It is mainly caused by the unclean water in the swimming pool. The only way is to see a doctor at once. Don't put anything in your ears, because you can't see it in your ears and it's fragile. A little carelessness may cause irreparable consequences.

preventive measure

It is best to prepare earplugs in advance for swimming. If you don't have earplugs, try to prevent water from entering your ears for too long. When you find water, you can turn your head to one side, put the water side down, hold the ear without water with one hand, stand on the same side as the water ear with one foot, and jump up and down a few times, so it is easier to pour the water out of your ear. If it still doesn't work, don't pick your ear with your fingers, which will easily cause inflammation of the external ear.

female disease

Some chlorine is usually added to the water in swimming pools to inhibit bacteria. Although it can inhibit some bacteria, it will also destroy the pH quality of female vagina. Women's vagina itself has some lactic acid bacteria to maintain its weak acidity, which is a natural barrier against bacteria. If it is destroyed, it is easy to be infected by bacteria. Vaginal inflammation usually causes itching, burning sensation and increased secretion. Eczema of vulva can make the skin around labia itchy and red. Once these symptoms appear, you must seek medical attention immediately.

preventive measure

Be sure to wash your whole body with water or soap after each swimming.

If there is slight itching, you can spray it locally with Jeff solution. If you still don't get better, you must see a doctor and don't take antibiotics yourself.

Wear sweat-absorbing and breathable cotton underwear at ordinary times to avoid tight jeans, so as not to aggravate local infection.

Healthy drinking water

Exercise can get rid of some sweat and lose some weight, but it should be noted that the water and electrolyte of the body are quietly lost at this time.

The main electrolytes in sweat are sodium ions and chloride ions, and a small amount of potassium and calcium. Under long-term exercise, the lost sweat contains the most sodium, and the loss of sodium ions and chloride ions can not adjust the physiological changes such as body fluids and temperature in time. At this time, supplementing water may not be enough to cope with the loss of electrolyte. Blindly drinking too much boiled water will dilute the electrolyte in the blood, leading to hyponatremia. Sports drinks can not only replenish water, but also contain sodium, potassium, chlorine plasma and glucose, and can also replenish lost electrolytes.

Remember to rest every 15 minutes to half an hour after exercise to replenish water. Once you are seriously short of water, feel muscle weakness, nausea and vomiting, you can add half a teaspoon of salt to your drinking water to supplement the lost salt. Don't drink too much water. The correct speed of drinking water should be sipping slowly, so that the body can achieve good absorption effect.

The temperature of drinking water should be close to room temperature. Drinking cold boiled water after strenuous exercise can easily stimulate the respiratory and digestive systems and affect the expansion of the body; Overheated water can easily burn the mouth and esophagus, which will slow down the absorption of the stomach.

Commercial sports drink contains glucose, electrolyte and water, so it can also be used as a substitute for drinking water, but it is not suitable for excessive drinking; When you don't exercise, you'd better drink less. Fruits with high water content, such as watermelons and pears, are also good supplementary sources of water.

In fact, for a small part of sweating loss, the electrolyte stored in the body will be automatically released into the blood to keep the electrolyte in the blood constant, so it is only necessary to replenish water after a short period of exercise or sweating. In addition to sports drinks containing electrolytes, ordinary fruits and juices are also foods with high sugar content, which is also very helpful for the body to recover and maintain electrolyte levels after exercise, and can also make you not insist on sports drinks after sweating.