The most effective way to keep fit.
Soak your feet for 20 minutes before going to bed
Soaking feet with hot water for 20 minutes every day can improve the cardiovascular function of patients with heart disease. Soaking feet can also speed up blood circulation, relieve fatigue and promote sleep. Young people soak in 15-20 minutes a day, and the elderly can extend it to 20-30 minutes. The water temperature should not exceed 40 degrees Celsius.
Lunch and dinner for 30 minutes.
It is not too much to describe the rhythm of modern people's eating with "short, flat and fast". However, repeatedly compressing the meal time is also compressing our life. Experts suggest eating 15-20 minutes for breakfast, 30 minutes for lunch and 30 minutes for dinner, and chewing 25-50 times for each meal.
Take a walk for 30 minutes after supper.
Walking is the most effective exercise. It would be better if you could sweat a little.
The phone rings for 5 seconds, and then answers.
In just 5 seconds, the risk of brain cancer can be greatly reduced. The mobile phone dials, just connected, the signal transmission system is still unstable, and the power of electromagnetic radiation is the largest. So it's best to wait for 5 seconds before answering the phone, and then put the phone close to your ear, which will reduce a lot of radiation.
Want to get angry 10 seconds.
High-pressure life makes more and more people "uncontrollable". In the face of pressure, please give yourself a 10 second buffer before overreacting to calm yourself down. Men who respond to stress with anger have three times higher prevalence of mental illness than men who don't like anger.
Squat 1 min.
No matter how long you sit in the chair every day, please sit in the "invisible chair" every 1 hour 1 minute. Squat horse stance. The main purpose of "horse stance just look" is to regulate "spirit, qi and spirit". When squatting, it is required to be calm, breathe naturally, squat, squat, and squat steadily, so as to practice the throat, chest, kidneys and other organs and tighten the muscles of the abdomen and legs, so as to achieve the purpose of full-body exercise.
Wake up and lie down for 2 minutes before getting up.
According to incomplete statistics, more than 2 million people die of stroke every year. About 25% of cases of stroke and sudden death occur at the moment of getting up in the morning. So when you wake up in the morning, don't get up in a hurry. You should stay in bed. Sit up again in 3 minutes, sit 2? Stand up again in three minutes. Changing from a lying position to a sitting position, or even getting out of bed, is likely to fall down due to acute cerebral hypoxia and ischemia caused by rapid changes in blood pressure.
Brush your teeth for 3 minutes.
A survey shows that more than 60% people have not mastered the correct method of brushing their teeth. Brush time is less than 3 minutes, brush is equal to white brush. "Generally, the time to brush your teeth should be controlled at about 3 minutes, once in the morning and once in the evening." Hong Zhaoguang said. The correct method is to brush the lips, cheeks, palate and tongue in turn, and it is advisable to move 1-2 teeth at a time. It takes 4-5 minutes to brush the whole teeth carefully. If you use an electric toothbrush, brush for 2 minutes.
After frying, turn on the range hood for 4 minutes.
A research report shows that cooking on a stove with poor ventilation system and extremely low combustion efficiency is equivalent to smoking two packs of cigarettes a day. Therefore, after frying, the range hood should be turned on for another 4-5 minutes to completely absorb harmful substances.
5 minutes, do exercises for presbyopia.
It will take you five minutes to do eye exercises, but your eyes will get no less rest than the "Eleventh" holiday. This is not a patent for students. We should stick to this good habit from childhood to adulthood. Especially the last sentence of eye exercises, "Open your eyes, please go outdoors or look far away", must be done.
Do housework for 30 minutes every day.
Calculated by the calories consumed by walking 1000 step, mopping the floor for 8 minutes or washing dishes 15 minutes can achieve the same effect. It is suggested that the daily activity should not be less than "6000 steps".
Giggling increases blood circulation by 265,438+0%.
A research report shows that people who laugh heartily when watching comedies will increase their blood circulation speed by 265,438+0%, and the effect will last for 24 hours. And when they watch serious documentaries, the blood circulation speed will drop 18%. "So, as far as possible to find in life? Laughter? Go! "
Brushing teeth can reduce the incidence of head and neck tumors by 80%
Caring for your teeth not only brings you a more beautiful appearance, but a research report shows that head and neck tumors caused by long-term dental diseases account for 80% of its total incidence. The method of eliminating oral pathogens is very simple, just use infinite Zhi Ya toothpaste.
Making a pot of tea can reduce stroke by 20%
A research report shows that people who drink more than three cups of tea a day have a 20% lower risk of stroke than those who drink less than one cup of tea. Tea polyphenols and amino acids in black tea and green tea can provide better protection for blood vessels and arteries.
Holding your lover's hand, the pressure is halved.
A research report shows that hugging and shaking hands are the best ways to relieve stress. Especially when you are nervous, holding those familiar hands can reduce the increase of blood pressure and heartbeat and make you more relaxed and relieved.
Practicing yoga can reduce back pain by 56%
A research report shows that for people with mild or moderate back pain, 90 minutes of yoga twice a week can reduce back pain by 56% and depression index by 60%. If you don't have the conditions to practice yoga, lie flat and relax, and let every part of your body stick to the bed as much as possible, which can also relieve back pain.
Walking is the most effective way to keep healthy.
Before you go, you should make three preparations:
1, wear it accurately
Wear a pair of soft-soled running shoes to protect the ankle from injury, and wear a comfortable sportswear, which is conducive to physical activity.
Step 2 warm up well
Do stretching exercises to avoid sports injuries.
Step 3 bring a bottle of water
During exercise, less hydration and more hydration can avoid dehydration.
Hurry to prevent diseases:
Many famous studies have found that brisk walking every day can effectively fight diabetes, reduce stroke and prevent Alzheimer's disease. A study by Loughborough University in the United Kingdom also found that striding every day can improve immunity and reduce the chance of catching a cold by 30%.
For menopausal women, the effect of brisk walking is more significant. After menopause, the probability of suffering from hypertension, diabetes and dyslipidemia will gradually increase. Harvard University found that middle-aged and elderly women walk for 45 minutes to 1 hour every day, and the chance of catching the wind can be reduced by 40%.
In order to ensure the practice effect, each brisk walk should last at least 40 ~ 60 minutes. People who have just started practicing can gradually increase the frequency and duration of exercise, first take a walk every other day, starting from half an hour, and then practice every day after getting used to it.
Usually when people are walking fast, they will feel a little wheezing and sweating, indicating that the amount of exercise is qualified. Some people like to walk with their hands behind their backs, so the practice value of walking is almost zero.
The correct posture should be: chest out, abdomen up, hips up, swing arm. It should be noted that diabetic patients had better take a piece of candy with them when walking fast to avoid hypoglycemia accidents.
Walking backwards to treat low back pain;
Backward walking originated in the 1970s, when some track and field athletes were injured, and they practiced physical rehabilitation in this way. Later, some sports experts pointed out that walking backwards is actually an excellent exercise method.
Walking backwards can practice the rarely used back muscles and balance the effect of practice. For sedentary people, walking backwards can effectively relieve physical fatigue and backache.
However, it is worth noting that the physical function of the elderly is degraded and their balance ability can be reduced. When walking backwards, you are likely to fall and bump because you can't see the road behind you.
In addition, the old people's legs and feet are not flexible, and they can't walk fast backwards, so the exercise intensity is very small, and the exercise effect on cardiopulmonary function is also very small, which is not cost-effective in terms of fitness effect.
Therefore, the old man should try not to walk backwards. Advocate people who like to walk backwards, try to choose a flat road surface. In an environment with few people around, you can use the method of walking forward and walking backwards for half an hour every day to exercise all parts of your body.
Take measures to relieve constipation:
Exercise itself is a natural prescription to improve constipation, and it is more targeted step by step. One step at a time is to step on the center line between your feet in turn, keep your feet together, twist your hips on both sides, and keep your upper body relaxed.
This kind of walking will twist the crotch, which will help to increase the strength of the waist, affect gastrointestinal activities and effectively prevent constipation. You don't need too much exercise to walk step by step. Take it as a part of daily walking exercise, and it is enough to walk 500 meters. In addition, you need to pay attention when walking. The action of swinging hips and twisting hips should not be too ups and downs. Try to keep your body balanced so as not to sprain your ankle.
Breathe freely while walking and patting;
When you walk, your hand is half-raised, and the tiger's mouth is Zhang Kaicheng-shaped. Step forward with your left foot and open your hands to your sides. When the left foot lands, tap the left chest with the right hand (with nipple as the origin, on the horizontal straight line 1/4 area), and tap the right back waist with the left hand.
Then take your right leg, beat your right chest with your left hand, beat your left back with your right hand, and pat while walking. This way of walking can exercise your lungs and help you breathe easily. When walking, keep your body upright and keep your eyes forward.
Stride without hunchback;
Old people often have thin and loose back muscles, which leads to the deformation and hunchback of the spine. When walking, it's okay to stride with open hands, which can relax the muscles of the back and back. Together, you can also exercise the muscles of the back and abdomen and reduce the burden on the waist.
When walking, pay attention to keep your upper body straight, your chin extended forward, your head held high and your shoulders extended backward. It is advisable to stride at a straight distance between the two arms, and the two arms swing back and forth together, generally 80 ~ 90 steps per minute.
Go for a walk and burn fat:
Do high-intensity exercise for a short time first, then switch to slightly longer low-intensity exercise, and then leave a moment of recovery for the body, which is called distance exercise. Compared with continuous aerobic exercise, long-distance exercise has higher exercise intensity and can reduce pain and fatigue after exercise.
Together, high-intensity exercise also speeds up the burning of fat. When exercising, you can run for 15 seconds and then walk for 45 seconds instead of 20 minutes of exercise. You can also run for 60 seconds and then walk for 3 minutes. Do this for 30 minutes, and you will see the effect after a long time.
This method is stronger. Shake your legs, swing your arms, relax and relieve muscle tension after exercise.
Good temperament is moving forward;
Queen Elizabeth II has always been healthy and energetic. One of the important reasons is that the Queen has a set of photography methods. For decades, the queen has insisted on walking on weekends. She walks in a very special way, adopting a "positive gait".
There is no need to walk in the same posture as a samurai. You just need to land on your feet, hold your head high and look forward until your body feels sweaty, and you have achieved your practice intention.
Walking on tiptoe can protect the kidneys;
With the increase of age, the kidney qi of the elderly gradually declines. Traditional Chinese medicine believes that the kidney is the "congenital foundation" and is closely related to bones, teeth and ears. Therefore, the decline of kidney qi in the elderly is mainly manifested in leg fatigue, loose teeth and hearing loss. Old people with these behaviors can walk on tiptoe.
When walking on tiptoe, the inside of the forefoot and the thumb of the foot play a supporting role, while the kidney meridian of Foot Shaoyin, liver meridian of Foot Jueyin and spleen meridian of Foot Taiyin pass through here. This can * * foot three yin, through the kidney meridian of foot less yin warming kidney yang.
Walking on tiptoe for 10 minutes every day, the center can stop and wander, and when you are tired, you can rest, so as to achieve the intention of affecting acupuncture points. However, it is difficult to walk on tiptoe, especially for the elderly, which needs to be done step by step. It is best to have assistive devices around when you start practicing.
Stick to it for a long time, and don't overdo it every time; Old people with severe osteoporosis do not advocate walking on tiptoe.
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