Everyone in modern society faces challenges. The pressure of entering a higher school, professional competition, emotional entanglements, interpersonal relationships and health problems, and various psychological conflicts often lead to abnormal physical fatigue. So, are there any effective health care methods? Yes, it's regular exercise. The intensity of physical exercise varies from person to person, and those with organic diseases should be carried out under the guidance of a doctor. According to the requirements of scientific sports, the commonly used exercise intensity index is that the maximum heart rate per minute plus age reaches 170 ~ 180 during exercise. If the requirement is accurate, 60% ~ 85% of the maximum heart rate is taken as the appropriate heart rate for exercise. Exercise frequency generally requires 3 ~ 5 times a week, each lasting 20 ~ 60 minutes. Young people choose sports with high oxygen consumption, such as swimming, mountain climbing, skipping and aerobics, while middle-aged and elderly people can choose walking, jogging, Tai Ji Chuan and disco. Regular physical exercise has at least four advantages: 1, eliminating anxiety and refreshing. The best antidote to anxiety is exercise. When you are worried, use more muscles and less brains, and the result will surprise you. No one can do strenuous exercise in the gym or climb mountains, and still be upset about what just happened. No matter who you are, exercise can lift your spirits. The healthier a person is (including mental health), the stronger his ability to resist diseases and work and family pressures. 2. Lose weight and improve insulin resistance. Obesity is often accompanied by hypertension, type 2 diabetes and dyslipidemia, which are all risk factors of cardiovascular diseases, and are called insulin resistance syndrome or syndrome X. An American study confirmed that the consumption of body energy is inversely proportional to the occurrence of type 2 diabetes. Walking at an agile and lively pace for 65,438+0 hours every day can reduce the incidence of type 2 diabetes by half, and those who use aerobic exercise and aerobic exercise have the lowest risk. 3. Promote myocardial perfusion and reduce the risk of male stroke. 67 patients with risk factors of myocardial infarction, angina pectoris, heart surgery and coronary heart disease were treated with group exercise therapy at Kyoto University in Japan. Exercise prescription depends on the individual state of the patient. Sports include jogging, walking, stretching, table tennis, mini tennis, outing and skiing, with aerobic exercise as the main activity. After an average of 70 months of follow-up, it was confirmed by scientific determination that 54.8% patients' myocardial perfusion was improved and their depression tendency was obviously reduced. A new study by Lee of Harvard University in the United States also shows that inactivity is as important a stroke risk factor as smoking or hypertension, and moderate exercise can almost halve the risk of stroke in men. 4. Enhance bone load and slow down osteoporosis. At the 3rd International Symposium on Osteoporosis from 65438 to 0999, Frost, an American orthopedic professor, introduced a new concept of osteoporosis-muscle mass (muscle volume and strength) controlled by nervous system is an important factor to determine bone strength (including bone mass and bone structure). Another study in Australia found that the weaker the quadriceps femoris, the more bone loss. It can be seen that exercise can not only maintain muscle strength, but also slow down decalcification and osteoporosis of bones. Nowadays, people are suffering from various complications caused by reduced exercise, which are difficult to correct by health care products. Let's act quickly, run and jump, and rejuvenate you and me!