1. Emphasize the combination of dynamic and static.
You can't forget to be quiet just because you emphasize exercise. Practice both movement and static, and the movement is appropriate. When exercising, everything goes with the flow, natural pranayama, self-adjustment, calm demeanor, abandon distractions, give consideration to both form and spirit, practice both inside and outside, move outside and stay inside, exercise and rest. In this way, in the process of exercise, mental training, physical training, internal and external integration, reflecting the overall thinking of "moving into static", "moving with static", "braking with static" and "combining static with dynamic".
2. Promote perseverance
If you are ambitious, you will study persistently. You can't achieve anything without perseverance. The ancients said, "Rome was not built in a day." This is a fact. This shows that physical exercise is not a one-off event, it should be regular and uninterrupted, and fishing for three days and drying the net for two days can't achieve the purpose of exercise. Exercise is not only physical exercise, but also the exercise of will and perseverance. If it is difficult to stick to the original planned time because of busy work, squeeze out 10 minutes every day and do short exercise for 8 minutes. If you can't exercise in the field or playground due to illness or other reasons, you can do in-situ running, in-situ jumping, radio exercises and Tai Ji Chuan in the courtyard, indoors and in the corridor. In any case, you can't practice well when you are happy. What is exciting is that you haven't practiced these days.
3. Exercise moderately, not excessively.
If you have loss of appetite, dizziness, headache, fatigue, sweating and listlessness after exercise, it means that the amount of exercise is too large, which exceeds the tolerance limit of the body and will damage the body due to overwork. Sun Simiao warned people in "A Thousand Daughters to Be Prescribed": "The way to cultivate one's morality and cultivate one's nature is always hard work, but it is impossible to be exhausted and strong." So, how to master the amount of exercise is appropriate? Generally speaking, it is advisable not to feel excessive fatigue after each exercise; Some people also use pulse and heart rate as indicators of exercise. If you do a lot of exercise, your heart rate and pulse rate will be faster. For normal adults, it is appropriate to increase the heart rate to 140 beats per minute; For the elderly, the exercise should be increased to 120 times per minute.
4. Comfortable and natural, step by step
Exercise for health should be easy, easy to do, full of fun and colorful, and people are willing to stick to it. That is, "the movement should be carried out in a way that conforms to the natural and circular plane." This is the conclusion of American sports physiologist morehouse. In terms of fitness, fatigue and pain are unnecessary, and it is necessary to gradually increase the amount of activity easily. "You can't eat a fat man in one bite." The correct exercise method is that the amount of exercise is from small to large, and the movements are from simple to complex. For example, when running, you should jog for a short distance at first, and then gradually increase the speed and distance after exercising for a while.
5. Exercise time, according to time.
Generally speaking, it is better to exercise in the morning, because the air in the morning is fresh, most of the indoor oxygen is absorbed after a night's sleep, and the concentration of carbon dioxide is relatively increased. If you exercise in a place with fresh outdoor air, you can expel carbon dioxide accumulated in your body, inhale more oxygen, enhance your metabolism and lay a good foundation for a day's work. In addition, you can also exercise before and after a nap or before going to bed at night to eliminate the tension of the day and fall asleep easily, but the exercise should not be too intense, so as not to cause nervous system excitement and affect sleep. In short, many fitness exercises, which can be done at any time, are beneficial. However, it is not appropriate to do a little strenuous exercise before and after meals, because there is hunger before meals, and the blood sugar content is low, which is prone to hypoglycemia; After strenuous exercise, most of the blood flows to muscles, and the blood in gastrointestinal tract is relatively reduced, which not only affects digestion, but also causes diseases such as gastroptosis and chronic gastroenteritis.
6. Sports should be tailored to individual needs.
For the elderly, due to the decline of muscle strength, the nervous system is slow to respond and the coordination ability is poor. It is advisable to choose sports with slow and soft movements, relaxed muscles and full-body movements, such as walking, Tai Ji Chuan and jogging. For young healthy people, you can choose sports with a large amount of exercise, such as long-distance running, playing basketball, playing football and so on. In addition, the nature of each person's work is different, and the sports they choose should also be different. For example, salespeople, barbers and chefs have to stand for a long time, which is prone to varicose veins of lower limbs. Don't run and jump more when exercising, but lift your legs on your back; Workers who often sit at their desks should choose some exercises to expand their chests, stretch their backs and raise their heads, and because they use more eyes, they should also carry out telescopic activities. In short, the choice of sports should not only conform to one's hobbies, but also suit one's physical condition. For mental workers, it is advisable to take less part in some stressful activities.
Traditional Chinese medicine health preservation is a science that has always been drawn from practical experience, and it is the crystallization of the wisdom of working people in past dynasties. It has experienced 5 billion years of practice, from practice to theory, summing up methods, and returning to practice to verify. After repeated enrichment and development, it has formed an independent discipline. From the content, TCM regimen involves preventive medicine, psychological medicine, behavioral science, medical regimen, astronomy, meteorology and geography medicine in modern science.
1. The unique theoretical system focuses on: the liver of medical diseases is characterized by edema, ascites and jaundice of both lower limbs.
The theory of TCM health preservation is extensive and profound, and the methods are rich and colorful. Its formation and development are closely related to the splendid traditional culture for thousands of years, so it has a unique oriental color and national style. Since ancient times, orientals and westerners have been practicing and discussing health preservation for a long time. However, due to different cultural backgrounds, their views on health preservation are also different. Traditional Chinese medicine health preservation is developed under the background of China culture, so it has its own characteristics. Now, briefly describe its outline. Health guide: 1 case of meningioma osteomatosis.
Second, harmonious and moderate purpose to expand reading: research progress of stem cells in the treatment of myocardial infarction
The theory of TCM health preservation is based on the overall concept of "harmony between man and nature" and "unity of form and spirit" to understand human life activities and their relationship with nature and society, with special emphasis on the coordination between man and natural environment and social environment, and the coordination between human gasification and psychology and physiology. The theory of yin-yang and five elements and the theory of viscera and meridians are used to explain the law of human birth, aging, death and illness, especially the essence, qi and spirit are regarded as the three treasures of the human body. As the core of health care, the principles guiding health care practice are determined, and it is proposed that the way of health care must be "yin and yang-based, skill-based" and "daily life-based", that is, to conform to nature, preserve vitality, follow the laws of natural changes, and adjust the rhythm of life process with the changes of time and space and the climate of the four seasons.
Health care must be coordinated as a whole, integrated into daily life, running through clothing, food, shelter, transportation, sitting and lying down, and paying attention to it everywhere. A prominent feature is moderate harmony. If you balance the yin and yang in your body, you can live a long and healthy life. For example, emotional health needs arrogance, "justice" and "impartiality" ....
Chapter one. Section 2 Nature and Characteristics of TCM Health Preservation
Ge Hong, a health care expert in Jin Dynasty, proposed that health care should be based on the premise of not hurting the body. The key to not hurting the body is to follow the changing laws of nature and life process, master moderation and pay attention to adjustment.
The health and longevity of human beings can not be achieved by taking care of one thing at a time, but by adopting various nursing methods for all aspects of the human body and persistently taking care of the cause. Therefore, on the one hand, TCM health care emphasizes from the natural environment to food, clothing, housing and transportation, from hobbies to mental health, from drug bait to exercise health care. Carry out comprehensive disease prevention and health care. On the other hand, it attaches great importance to different treatment according to different situations and opposes one size fits all. According to different characteristics, a model embodies the idea of dynamic overall balance and careful maintenance of TCM health care. All previous generations of health experts advocated that health care should be based on people, time, place and comprehensive cooperation. For example, pay attention to health care in stages with age change; Comply with natural changes and maintain health in the four seasons; Pay attention to the relationship between environment and health and longevity, and pay attention to environmental health preservation. For example, the application principle of traditional fitness exercises advocates that dynamic exercise, static exercise or combination of static and dynamic exercise, combined with guidance, massage and other methods should be selected according to their respective needs. This can not only seek advantages and avoid disadvantages, but also lead qi to meridians, prolong life, develop potential and wisdom, thus obtaining the best health care effect. Emphasis: Liver manifestations of medical diseases.
3. Comprehensive dialectical health guideline: 1 case report of osteomatous degeneration of meningioma.
Four. Wide adaptation range
Health preservation can be consistent with the life of ordinary people. From the beginning of pregnancy to the end of old age, the content of health preservation exists in every age group. It is necessary for people to keep healthy when they are not sick, when they are sick and after they recover. Not only that, there are also corresponding health care measures for people with different constitutions, sexes and regions. The application of health preservation is very wide. People should attach great importance to it, popularize it in an all-round way, raise their awareness of health preservation, and regard health preservation activities as an important part of life activities.