Chinese medicine Xu Zai Chun once said:
"There are fools in life. Taking medicine without illness is the stupidest thing. Don't look in the mirror to see if your stomach is getting bigger, especially for the elderly. Don't exercise vigorously after suffering from chronic diseases. " .
Be sure to exercise before the age of 40;
Proper exercise before the age of 50;
Less exercise and more maintenance after the age of 60;
People of different ages have different health preserving methods. Find a way that suits you, instead of blindly following the trend!
Relationship between walking time and life span
According to a paper published in the Journal of the American Medical Association, researchers surveyed more than 65,438+08,000 elderly American women from 2065,438+065,438+0 to 2065,438+05, and recorded the steps and speed of walking every day.
So the conclusion is that walking 7500 steps a day can effectively reduce the risk of death and is most conducive to longevity. According to the research report, two and a half hours a week can reduce the risk of Alzheimer's disease.
Hu Dayi's personal experience.
Real case
Mr. Hu Dayi suffers from patellar cartilage abrasion, right heel and calcaneal spur, and intervertebral disc slippage.
17 walked for half a year, but the knee joint did not change, but it was not injured, and the spur was not injured.
Professor Hu told us that normal walking is beneficial to human health, including promoting intestinal peristalsis, protecting brain, improving metabolism, promoting microcirculation, improving internal environment, protecting cardiovascular system and improving immunity.
Exercise must pay attention to two points.
1. Sports rules: 1357
1. Once a day for 30 minutes, the violence time can be shortened to 15 minutes;
2. Keep your heart rate at least five days a week. (170 times-age) times/minute is a suitable exercise index, which can fluctuate around 10 times.
2. These four kinds of human movements are not recommended.
1. According to teacher Hu Dayi, the weekly exercise does not exceed 70km, which will not damage the joints.
2. Obese people, the greater the joint pressure, choose the appropriate amount of pressure according to their own situation.
3. For people with a history of trauma, forced exercise will lead to the recurrence of knee pain.
4. When getting up early, people's blood is thicker, especially patients with cardiovascular and cerebrovascular diseases, and the risk of exercise # is greater.
If you don't have time to exercise at ordinary times, you can also use the following methods:
Our body has six meridians starting from the feet. The three yang meridians are the stomach meridian of Foot Yangming, the bladder meridian of Foot Taiyang and the gallbladder meridian of Foot Shaoyang. The three yin meridians are respectively the spleen meridian of Foot Taiyin, the liver meridian of Foot Jueyin and the kidney meridian of Foot Shaoyin.
Feet mainly contact the five zang-fu organs through these six meridians. Massage the feet and dredge the six meridians. At the same time, Chinese medicine regards the foot as a holographic embryo of the human body, which is full of information of the internal organs. Foot massage is a full-body massage.
The foot massage board is especially suitable for the following people:
Massage feet to improve blood circulation and edema of feet.
Cold hands and feet: cold comes from feet. By massaging the soles of the feet, more qi and blood flow to the soles of the feet. Warm up.
Weight loss: the digestive system, such as liver and gallbladder, spleen and stomach, and intestine, all have corresponding reflex zones. Massage stimulation can effectively regulate gastrointestinal function and promote fat metabolism, thus improving digestion, losing weight and shaping.
Easy to get tired and work under great pressure.
Constipation: Experiments show that massage 15 minutes can not only relax the whole body, but also promote intestinal peristalsis.
Chronic pain: when the body is relaxed enough, chronic pain will also be relieved.
Menopausal women: menopausal women are more prone to problems such as yin deficiency, anxiety and fever. Through foot massage, they can nourish kidney essence and reduce body dryness.
Poor sleep: Many times, I fell asleep after pressing it. It will be better if it is combined with foot bath.
Weakness on weekdays: people grow old with their feet, and people grow stronger with their feet. Massage the soles of the feet, balance the internal organs and gradually adjust the weak qi and blood.
Warm and cold: whether it is soaking feet, massaging feet, or making the golden rooster independent, acting on feet and thinking on feet, it can guide the flame above and improve the warm and cold.
Poor spleen and stomach: Many people with poor spleen and stomach dare not touch the soles of their feet. After insisting on massage, someone gave such feedback: "I gritted my teeth and pressed hard for a while, and my stomach obviously felt much better." Later, I felt uncomfortable and pressed the soles of my feet, which hurt without exception. "
Easy to get angry, in a bad mood: the bad mood is mainly due to the impassability of meridians, which makes many small things become big things and accumulate in the body. People with good meridians are hard to get angry.
Heel pain, soles love skin: rubbing soles can relieve pain well.
Stimulating the lumbar spine and back of sedentary people can improve the back pain of lumbar spine.
how
Massage parlors are very expensive, about 100 yuan. I feel really flustered when I meet a technician with poor skills. After pressing, you must stand up and go home. This foot massage board can be said to be very convenient and exciting.
Very hard plastic, round and drum-shaped, can bring deep stimulation to the soles of feet, but it is light and waterproof. It is very convenient to take and wipe.
The reflection points corresponding to each place are clearly written. Press it in an uncomfortable place.
The advantage of massage shoes, plantar acupoints, is that you can walk at any time, but you can't lift your feet, so you can stimulate the soles of your feet with greater strength. The foot massage board is quietly placed there. Every time I set foot on it, I have a special sense of ceremony. Step on the place where you feel uncomfortable.
Because people have bows and feet, the heart is hard to stimulate. The high convex design in the middle is very intimate, so that the soles of the feet can be fully stimulated.
You can take a nap at home or at work and try to control it. Many people need enough courage to stand on it, while users are full of pain:
After the massage, drink a few mouthfuls of warm water. If you don't massage before going to bed, drink plenty of water to accelerate the excretion of toxins and sediments in your body. If your urine is yellower than before, it is the result of excretion.
After the age of 50, this matter is more athletic.
We say that people of different ages have different health care methods. Be sure to exercise before the age of 40, exercise properly before the age of 50, and exercise less and maintain more after the age of 60.
Avoid excessive exercise after 50, and pay attention to other more suitable health care methods according to your physical condition.
1. Three glasses of water a day
The first time: drink 200 ~ 300ml of water before going to bed;
The second time: drink two or three mouthfuls of water after urinating at night, about100 ml; ;
The third time: get up early, drink a cup of warm water, boil a pot of boiling water, and then air it to 35~40 degrees. This kind of water is the safest and most thirst-quenching. Prevent blood from thickening.
nap
Zhang Daning and Zhang Lao have been keeping in good health for 20 years, that is, taking a nap.
At noon 1 1:00 to 1:00 and at midnight 1 1:00 to 1:00. Sleeping in the middle of the night can nourish kidney yin and sleeping at noon can nourish kidney yang.
Eat some healthy snacks.
Eat healthy snacks between meals or before meals. It is recommended to eat yogurt, fruits, nuts, etc. 10 in the morning or around 3 pm.
Exercise is not only physical exercise, but also the exercise of perseverance and will. We might as well get into the habit of exercising every day from today, urge ourselves to stick to it and get freedom through self-discipline.