Walking is a kind of exercise with a speed between running and walking, especially suitable for middle-aged and elderly people. The amount of walking exercise is moderate, the technical requirements are low, there is no equipment restriction, and the exercise effect is good, which has a good effect on strengthening leg muscles and improving cardiopulmonary function.
yoga
Yoga is a physical and mental exercise, suitable for all ages. The hot weather in summer makes people sleepy. When the brain is tired, many functions of the human body will be affected, and people will fall into a sub-health state of fatigue and listlessness. Stretching, twisting, deep rest and relaxation in various postures of yoga can massage various organs in the body and keep them in balance.
take a deep breath
Stand with your eyes closed, exhale all the gas in your lungs with all your strength, then inhale slowly to refill your abdomen, shoulders and chest, and finally breathe normally and open your eyes. This can be done three times, six times and nine times. It can expand the chest and abdomen, which is ideal for resisting fatigue and awakening the vitality of the body.
Toe heel
Stand upright on the floor barefoot or wearing socks, stand on tiptoe and support your body with your toes for as long as possible. Put down your heels, stand on tiptoe again and repeat several times. In the process of finding a sense of balance, calf muscles can be stretched and exercised.
Keep your head up and balance.
Put a book on your head and walk forward. In order to keep balance, you can hold it in your hand. Feel the feeling of this vertical axis. This kind of exercise has a good effect on shaping the spine and improving the figure.
Stretch shoulder arm
Shrug your shoulders a few times and feel the change, and a comfortable feeling will come. The shoulder is the compression part. Try to relax your shoulders absolutely when you walk, avoid frowning, and rely on the natural balance of your arms to maintain an elegant posture.
badminton
Regular exercise and playing badminton can not only make the heart function stronger, but also increase the vital capacity, thus improving endurance. At the same time, badminton can also improve the coordination and sensitivity of human nervous system, thus enhancing the functions of cardiovascular and nervous system.
swim
Swimming has the functions of losing weight, lowering cholesterol and enhancing cardiovascular function. Summer is the best season for swimming, especially for outdoor swimming in hot weather. Because the outdoor air is good, it is beneficial to stimulate the skin and promote the contraction of muscles and blood vessels after water comes out. At the same time, outdoor sunshine is beneficial to promote the body to absorb vitamin D, which is good for skin health. However, experts warn that swimming consumes a lot of physical strength. Middle-aged and elderly people with a history of heart disease, diabetes and lung disease should follow the doctor's advice when swimming to avoid accidents.
Food tempts many people to lose their appetite in summer, and at the same time reduces their digestive function, making people feel weak and tired, and even some people are prone to gastrointestinal diseases. So in the hot summer, we must pay attention to the adjustment of diet and take effective measures. So what's the appetizer in summer? The following recipes are recommended by Bian Xiao, which will make you appetite. Let's have a look.
Seafood and winter melon soup
Ingredients: fresh shrimp, sea rainbow, clam, wax gourd, onion, ginger, coriander, salt, chicken essence and sesame oil.
Exercise:
1. Clean all materials. Peel and seed wax gourd, and cut into pieces. Slice onion and coriander, and shred ginger;
2. Put water, onion and ginger into a pot to boil, then put the sea rainbow and clam into the opening and take them out;
3. Boil the fresh shrimp in a pot until the shrimp body is bent, and remove the shrimp shell after it turns red;
Filter the soup in the pot and put it back in the pot. Add wax gourd pieces and stew for about 10 minute until wax gourd becomes soft;
5. Put the blanched fresh shrimp, sea rainbow and clam into the winter melon soup, and add salt and chicken essence;
6. After boiling, drop sesame oil and sprinkle with coriander.
The most outstanding advantage of wax gourd is that it is a good diet food, in addition, it also has anti-aging effect. Long-term consumption can make your skin white as jade, delicate and shiny.
Lotus leaf porridge
Ingredients: Lotus leaf (fresh or dried) 1 tablet, Poria cocos 50g, japonica rice or millet 100g, and proper amount of sugar.
Practice: First, remove the dregs from the lotus leaf soup, and add Poria cocos, washed japonica rice or millet into the medicinal soup and cook together.
Ingredients: 50 grams of raw astragalus, 40 grams of honeysuckle and 50 grams of japonica rice.
Preparation method: Wash the ingredients, put raw Astragalus and honeysuckle into sterilized gauze bags, put them into a casserole, add water 1000ml, boil for 20 minutes, remove the gauze bags and dregs, add washed japonica rice, and cook into porridge.
Methods: Take it with meals and twice.
Usage: This dietotherapy can clear away heat and relieve summer heat, dispel dampness and detoxify, and feel the evil of summer heat and dampness. People with fever, limb weakness, nausea and anorexia can choose this diet.
Flammulina velutipes in sauce
Studies have shown that Flammulina velutipes has good resistance to human inflammation, and people with resistance can improve their immunity and resist the invasion of germs by eating Flammulina velutipes. Eating meat at ordinary times may lead to an increase in blood sugar and blood lipid, while others may lead to an increase in cholesterol content in the human body. Regular consumption of Flammulina velutipes can effectively lower cholesterol and prevent the increase of blood lipid.
Remove the roots of Flammulina velutipes and soak it in a little salt water for a few minutes; Boil water in the pot, blanch the Flammulina velutipes, take it out, and drain it in cold water; Put the water-controlled Flammulina velutipes on a plate, chop the shallots and put them on it; Pour salt, sugar, soy sauce and sesame oil into a bowl and stir well; Stir the seasoning in the bowl and pour it on the Flammulina velutipes. Stir it a little while eating.
Mix the chopped cold potatoes.
Potatoes are not only rich in potassium, but also rich in essential minerals such as calcium and zinc and nutrients such as vitamin C. I sweat a lot in summer, so eating potatoes can supplement nutrition. In addition, potatoes are rich in dietary fiber, which can promote gastrointestinal peristalsis, accelerate the metabolism of cholesterol in the intestine, and have the functions of relaxing bowels and lowering cholesterol. Compared with hot frying, boiled potatoes are crispy and delicious, such as vinegar mixed with shredded potatoes.
Wash, peel and shred potatoes. Soak the shredded potatoes in cold water. Take out the water after a few minutes. Boil water in a pot, add dried potato shreds and drop a few drops of vinegar. Boil again, take out, dry and let cool. Add sesame oil, minced garlic, salt and monosodium glutamate to shredded potatoes. If you like spicy food, you can put some shredded pepper and mix well.
Papaya and peanut sparerib
Ingredients: papaya, ribs, peanuts, ginger, candied dates, salt.
Practice: papaya peeled and seeded, cut into small pieces for later use. Wash ribs, some peanuts, 2 candied dates, and cut ginger into 2 pieces. Put the above ingredients into a casserole, add enough water at one time, boil with strong fire, simmer for 2-3 hours, and season with salt before taking out.
Stewed ribs with red dates and mung beans
Ingredients: ribs 350g, red dates 50g, mung beans 50g, water 1 200g, salt 5g, chicken essence 3g, sugar10g, ginger10g.
Practice: Chop ribs, wash red dates, slice ginger and wash mung beans for later use. Wash the pot, heat it, add water, ribs, ginger slices, mung beans, red dates, and bring to a boil over high heat. Turn to medium heat for 45 minutes to taste.