Second, reduce the incidence of cancer.

Third, prevent injuries, reduce the probability of sports injuries and maintain good joint function.

Fourth, help achieve and maintain the right weight and help achieve and maintain the right body composition.

Moderate exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. Don't take part in sports when you are extremely tired. Exercise is harmful to the human body at this time. The scientific attitude towards sports is "persistence is the most important, moderation is the most important".

In other words, exercise can't touch ten cold, exercise must persist, and you can't give up halfway. Even if you can't exercise every day, you should exercise three to five times a week and continue. In order not to cause bone and joint injuries and high energy consumption, middle-aged and elderly people should usually choose low-intensity long-term exercise instead of explosive short-term exercise.

Extended data:

Six aspects of preventing sports injuries:

1. Choose the right exercise and make a reasonable exercise plan.

The purpose of exercise is to be healthier, and it is necessary to guard against sports risks and sports injuries. People of all ages and health conditions should make appropriate exercise programs according to their exercise intensity and exercise time, such as exercise types, exercise time, exercise duration, exercise frequency and so on.

Experts recommend that swimming and cycling are two sports that have little effect on the body. Knee joint and ankle joint are the most important load-bearing joints of human body, and excessive flexion and extension will cause damage to knee joint and ankle joint.

In the process of swimming, gravity and buoyancy cancel each other out, and the joints are exercised without load. A lot of upper limb exercises can make the shoulders and back well trained, and leg exercises can also enhance the flexibility of the joints. When riding a bicycle, the knee joint and ankle joint are not load-bearing, which can increase the muscle state and cause less damage to the body.

2. Fully warm up and stretch dynamically before exercise; Finishing after exercise and static stretching.

No matter what exercise you are engaged in, you should remember to warm up before exercise and stretch after exercise. Warm-up before exercise and stretching after exercise are even more important than the exercise process.

Warm-up can enhance the flexibility of ligaments, and good warm-up exercise can fully reduce the damage caused by exercise and prevent ligaments from tearing due to excessive exercise. Stretching after exercise can accelerate the metabolism of lactic acid, prevent lactic acid from accumulating in the body, and avoid the feeling of whole body pain the next day.

3, timely and moderate, do what you can.

Every time you exercise, the greater the amount, the better. Exercise also needs to grasp the principle of moderation and timeliness. Many people think that as long as you exercise more, it will be good for your health. In fact, once the intensity of exercise exceeds the load of muscles, it will easily lead to physical overdraft and muscle strain. In addition, we must adhere to the principle of "timely". Experts suggest that the most suitable exercise time in a day is around 4 pm, and it is recommended to do moderate to high-intensity exercise at least 3 to 5 times a week.

Moderate to high-intensity sports can include all kinds of sports, such as walking, running, swimming, ball games, cycling, aerobics and so on. In recent years, the American Sports Medicine Association regards moderate and high-intensity sports activities three times a week as a brand-new national sports goal, instead of simply counting the steps.

Because walking slowly can't meet the needs of exercise, the number of steps generated by commuting and indoor small-scale walking is invalid, and the amount of exercise can't be simply measured by 1000 steps.

4. Wear clothes, shoes and socks suitable for sports, and pay attention to the safety of places and equipment.

Wear loose and comfortable sportswear, shoes that fit your feet, cotton-padded jacket with good air permeability and sports shoes when exercising, which can play a certain buffering and protecting role. At the same time, we should pay attention to the cleanliness of the sports environment and venue, avoid going to places with dirty air and insufficient oxygen, and it is best to choose runways and playgrounds with soft ground, or exercise in flat and wide venues.

5, exercise should be carried out as required, pay attention to sports protection.

If you are injured or sprained during exercise, you can treat yourself with the principle of "meter", that is, stop exercising immediately by braking (R); Cold compress (I), but the cold compress time should not be too long, once every hour, not more than 10 minute;

Compression (c): bandage the injured part and fix the ice pack on the injured part; Raise (e), properly raise the strained part and relax the muscles in the strained part. But when the degree of injury is serious, you must go to the hospital for professional examination and treatment.

6. Try to exercise under the guidance of a doctor or an expert.

Sick people and middle-aged and elderly people are high-risk groups of sports injuries. If there is a chronic disease, it is suggested to evaluate the cardiopulmonary condition at the same time so that the doctor can give the most scientific exercise prescription. For example, diabetic patients should not exercise on an empty stomach, but should exercise every day or every other day, and hypertensive patients should not exercise with their heads down.

The exercise process should be gradual, and the training plan should be arranged reasonably. Never rush headlong into action and blindly "follow the trend". Only by making an exercise plan according to your own situation and doing targeted, scientific and reasonable exercise can you avoid unnecessary sports injuries.

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