Video of 66 rejuvenation medical exercises
Matters needing attention in autumn health care
1, exercise in the morning without fasting.
Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. It is more serious for the elderly. So drink some sugar water or eat some fruit before exercise after getting up? A cushion? It will be more beneficial to health to let the body get some starting energy.
2, do a good job of warm-up and prevent tension.
Warm-up activities are necessary for any kind of exercise. The temperature drops in autumn, and it often rains continuously. In this environment, the body will cause vasoconstriction and the mobility of joints will be weakened. If you don't make adequate preparation before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect your daily life, and exercise will become a kind of injury. Experts remind that you must be fully prepared before each exercise. The length and content of time can vary from person to person. Generally, slight heat is better. The range and intensity of exercise should be appropriate, and don't force yourself to do some difficult movements.
3. Exercise moderately to prevent injury.
Exercise is as moderate as eating and sleeping. Autumn is the stage of convergence and internal nourishment of human essence, so the amount of exercise should not be too large, and it should be gradual from small to large. Don't sweat a lot, in case excessive sweating leads to the loss of yang. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time. Sports should be easy and gentle, with little exercise, such as jogging, walking, mountain climbing, Tai Ji Chuan, table tennis, badminton, etc. , and timely and moderately. This will not lose vitality because of excessive sweating, but also stretch muscles and improve physical fitness.
4. Don't move when you are full.
Modern people have few living habits? Do it at sunrise and rest at sunset? Yes, I sleep late at night and have a lot of work in the morning. Many people don't have time to exercise in the morning, so some people decide to exercise after dinner. It is good to keep exercising, but it is unhealthy to exercise immediately after meals, even if it is a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.
5. Prevent autumn dryness and replenish water in time.
From hot and humid summer to autumn, the climate dries up at once, and some heat is easy to accumulate in the human body. Moreover, the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, nosebleed and dry stool. In addition, the loss of water during exercise will aggravate the water shortage of the human body. In addition, the incidence of myocardial infarction will increase significantly in autumn, and the blood pressure of hypertensive patients in autumn is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water to dilute the blood before morning exercise. Choose soothing items during exercise to avoid accidents.
Be sure to pay attention to hydration when exercising. In the daily diet, we should eat more nourishing and moistening foods such as pears, apples, honey, fungus, sesame seeds and fresh vegetables to improve our ability to resist autumn dryness. Drink more food such as rock candy pear water and winter melon soup to keep the normal secretion of upper respiratory mucosa and prevent sore throat. Besides, you need to adapt? Spring is sleepy and autumn is lacking? Physiological reaction, ensure adequate sleep, and spend the autumn healthily.
6, high blood pressure.
Mountaineering can increase lung ventilation and vital capacity, enhance blood circulation and increase cerebral blood flow. With the slow increase of altitude, the contents of hydrogen ions and negative oxygen ions in the atmosphere are increasing. With the decrease of air pressure, it can also play an auxiliary role in the treatment of asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients.
However, mountaineering is a sport that consumes a lot of oxygen. People who don't exercise often go climbing mountains suddenly, with a surge in activity and a sudden increase in physical load, which is easy to induce heart and lung diseases. Patients with hypertension should also do what they can to prevent slipping.
7. Don't run on the roadside in the morning.
Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But now in the city, there are more and more busy roads, and many people jog along the roads to exercise in order to save trouble. In fact, this is very unhealthy. Due to the dry climate in autumn, dust is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars. Invisibly increased the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.
8. Choose the best time for jogging
Nowadays, jogging has become the favorite autumn sport for young white-collar workers. This way can not only let the white-collar workers who sit in the office for a long time fully breathe the fresh air in autumn, but also let some young women recover their graceful posture. Jogging can promote blood circulation and arouse the enthusiasm of the body, which is more suitable for long-term sedentary office workers. However, you must master the best exercise time when jogging. Many people choose to run in the morning, but the content of pollutants released in the air in the morning is high, which will cause great pressure on the heart. In contrast, the best time for jogging is between 16- 19, and the exercise in the morning should be mainly aerobic and yoga.
9. Ensure sleep during exercise.
Fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and mental pleasure. As the saying goes? Spring is sleepy and autumn is lacking? The climate in autumn is pleasant and the sunshine time is shortened. Taking advantage of this good opportunity to ensure adequate sleep as much as possible can not only restore physical strength and ensure health, but also be an important means to improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.
10, adjust diet to enhance physical strength
In autumn, when the weather turns cold, people's appetite will be great and their calorie intake will increase greatly. Coupled with the pleasant climate, people get enough sleep. In order to welcome the arrival of winter, the body will actively store fat to keep out the cold. Therefore, the body absorbs more calories than it discharges.
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