First, outdoor sports choose mountaineering.
Speaking of climbing mountains in autumn, let's talk about the custom of climbing mountains in Chongyang. For a long time, China has a tradition of climbing mountains on the Double Ninth Festival. Why climb the Double Ninth Festival? The legend in the past generally comes from a myth recorded in the book Continued Harmony, saying that there was a Taoist named Fei Changfang in the Eastern Han Dynasty. He predicted that there would be a disaster around Beijing on September 9, so he advised him to leave home that day and drink chrysanthemum wine in the mountains. On that day, all the chickens, dogs, cows and sheep in the Huanjing family died suddenly. As for how he died, the reason is unknown. But later, in the book "Young Students Qionglin", there is a saying that "Chongyang climbs high and avoids disasters effectively. "In fact, these legends are unconfirmed and unreliable. Some scholars who study folk customs believe that Chongyang climbed high, in fact, the ancients went out for an outing after a bumper harvest. There is another explanation for the sentence "climb the mountain", that is, the tallest person is not necessarily a mountain, but also a high platform.
In fact, this is also a way for the ancients to preserve their health. Mountain climbing can stretch the bladder meridian, and the bladder meridian will be unobstructed only if it is stretched. Climbing mountains after a bumper harvest is also a way to relax.
Mountain climbing is a good choice for outdoor sports in autumn. Mountaineering can enhance human respiratory and blood circulation functions, increase people's vital capacity and myocardial contractility, play an auxiliary role in treating asthma and other diseases, lower blood sugar and increase hemoglobin and red blood cell count of anemia patients. When climbing a mountain, the temperature changes obviously, which can make people's body temperature regulation mechanism constantly in a state of tension, thus improving the human body's adaptability to environmental changes. In addition, hiking in autumn can make people absorb more negative oxygen ions in the air, which has a good nutritional and soothing effect on people's nervous system.
But it should be noted that even the best things are not suitable for everyone. Mountaineering is a weight-bearing exercise, and the knee joint bears the weight of the whole body. Especially when climbing the first step, the joint continues to climb another step, and the knee joint is always in a semi-flexion state, which will cause a great burden to the joint. Osteoarthritis patients are not suitable for this sport. For the elderly and infirm, we can't just emphasize the health care function of mountaineering.
Second, appropriately improve their cold tolerance.
Pay attention to "autumn freezing" in autumn. In fact, for most people, except those who are old, weak, ill for a long time and have poor thermoregulation function, the theory of "autumn freezing" is in line with the scientific truth of fitness and health preservation, especially for healthy children. The adaptation to cold is medically called "low temperature acclimatization" or "cold acclimatization". It means that under the condition of low temperature, after a certain period of exercise, people have certain adaptability to low temperature, that is, the improvement of low temperature tolerance and the decrease of physiological response to low temperature.
Any object will expand when heated and contract when it changes temperature. So is the human body. When the skin and mucous membrane are stimulated by cold, they first show vasoconstriction. Nasal mucosa is the portal of respiratory tract, where blood vessels contract, blood flow decreases, nutrition and oxygen supply are insufficient, and metabolic rate decreases. When the immune function declines, pathogenic microorganisms such as bacteria and viruses will take advantage of it, which is prone to upper respiratory tract infections, that is, colds. A cold causes some complications, and the consequences are often unimaginable. In the changeable autumn, people usually put on clothes and quilts to keep out the cold, but this is passive and external. The proactive approach is to carry out cold tolerance exercise or cold adaptation exercise as soon as possible, enhance the human body's ability to resist the cold and improve its physical fitness, so as to overcome the cold in autumn and winter and protect itself. Cold-resistant exercise is beneficial to health, and it is helpful to the cardiovascular, respiratory, digestive, exercise and endocrine systems of human body, thus reducing the occurrence of coronary heart disease, cerebrovascular accident, cold, cough, arthritis and obesity. At the same time, cold tolerance can make people live longer. For young people, cold tolerance can also exercise people's strong will and tenacious spirit, which should be advocated in particular.
Because the child's thermoregulation ability is still immature. Therefore, it is easier to get sick when it is hot or cold than adults. But this ability can be improved by gradually adapting to the cold environment in daily life. Cold-resistant exercise from autumn is the most effective means to improve the sensitivity of regulatory response. The first is to give children the opportunity to contact the cold environment, including not wearing too thick and tight. Traditional Chinese medicine believes that children are a body with strong yang, and excessive warmth will encourage yang and consume yin. In fact, keeping warm too early is easy to catch a cold and sweat. In addition, don't miss the opportunity for children to engage in outdoor activities, especially in the early morning of autumn.
Third, it is advisable to practice the word "silk" in the six-character formula in autumn
Sister Lin in a dream of red mansions feels very sad every autumn, and her lung disease is getting more and more serious. Not only she, but also many people will cause lung disease in autumn. In autumn, lung qi is the most vigorous, and lung disease is most likely to occur. In addition, after autumn, the climate is gradually dry, and the evaporation of water in human skin mucosa is accelerated, so there are autumn dryness phenomena such as dry skin, dry nose, dry lips and sore throat. People can nourish lungs and yin when breathing.
Six-character formula is an ancient regimen, which belongs to breathing exercise. It exercises the internal organs, regulates qi and blood, balances yin and yang, and cooperates with inhalation through the sound of "hissing, wheezing, whistling, blowing and smirking" when people exhale, thus playing the role of strengthening the body, eliminating diseases and prolonging life.
The six-character formula was formally put forward by Tao Hongjing of Liang Dynasty in the Southern and Northern Dynasties. At that time, Hua Tuo's disciple, Upp, matched this technique with zang-fu organs, and put forward that silk governs lung, heart, spleen, liver, kidney and triple energizer. In this way, Hush, Ha, Hu, Si, Chui and Xi are respectively associated with internal organs.
Chinese medicine believes that the lungs in the five internal organs of the human body correspond to autumn, and attention should be paid to maintaining the lungs in autumn. This season, we can do more simple and easy work to replenish lung and qi. Breathing and breathing can effectively moisten the lungs. At present, the word "diaosi" is popular, and you can exercise to read and nourish your lungs during rest. The specific implementation method is as follows:
Preparation: head suspended, eyes focused, tongue on palate, shoulders low, chest out and back out, waist relaxed, hips seated upright, knees slightly bent, feet apart, whole body relaxed, brain quiet, let nature take its course, and no force is allowed.
When reading Silk, the mouth shape is that the lips are miniature, the upper and lower teeth are not in contact, and the tip of the tongue is inserted into the lower seam, which is slightly prominent. Exhale and say the word "four", lift your hands from the front side of your lower abdomen, and turn your palms up gradually until your breasts are flat, your arms are turned outwards, your palms are set up outwards, your thumb is pointing to your throat, and then your arms are spread out around, pushing your palms like a bird's piece. Exhale completely, and as you inhale, your arms naturally droop to your sides. Repeat six times to adjust your breathing. This set of "four" characters can treat cough, pharyngitis, rhinitis and other lung diseases.
Practicing this skill often in autumn can cure phlegm, dry mouth and sore throat; Be sure to go to the park with fresh air and lush trees in the morning. When practicing, we should prevent the interference of the seven emotions and not act arbitrarily.