In winter, people like to sleep late, because the temperature outside is too low, or it is warmer in the bed. Sleeping late will delay the usual time of tidying up and will inevitably make you bounce out of bed like an imperative, but you know this is a very wrong way. What are the taboos for getting up in winter? What exercise should I do for my health in winter?

1, it is forbidden to get up in winter.

1. Get up as soon as you wake up.

It is not good to stay up late, but it is not necessarily good to get up as soon as you wake up. When people just wake up, their blood pressure will rise rapidly, especially some hypertensive patients with morning sickness. Getting up too fast and too hard may lead to a sudden increase in blood pressure and cause serious diseases such as cerebral vascular rupture.

It is suggested that after waking up, it is best to lie in bed and slowly move your limbs, and then get up after two or three minutes.

Defecation is too hard

When forced defecation, abdominal pressure will increase, and blood pressure will rise faster. If the patient's own cerebral arteriole is hardened, forced rupture and bleeding of cerebral arteriole may occur.

It is suggested to control the intensity of defecation. If you have difficulty defecating, you can see a doctor and use drugs to treat constipation.

Don't drink water

In the morning, the blood is thick and prone to thrombosis. Drink a large glass of warm water as soon as possible after getting up, which can quickly dilute viscous blood and reduce the occurrence of stroke and myocardial infarction.

4. Breakfast is unhealthy

Many people will eat high-fat and high-calorie foods such as fried dough sticks and pancakes for breakfast, which is likely to aggravate atherosclerosis.

It is recommended that breakfast food be light and balanced in nutrition.

5. Practice too early in the morning

Many people will go out for morning exercises before dawn at five or six o'clock. At this time, the outdoor temperature is low, and people are easily stimulated by cold, which makes the already high blood pressure rise faster in the morning, thus increasing the possibility of cerebrovascular accidents. Moreover, the air quality before sunrise is not good, which is easy to induce respiratory diseases.

It is suggested that it is best to exercise after dawn or arrange the exercise time in the afternoon.

2. Healthy exercise in winter

1, jogging

Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease and joint range decrease at low temperature, a little more exercise will easily cause strain. So we can change our habitual running to jogging, and at the same time change our morning running to morning 10 or afternoon. This can effectively avoid excessive body consumption and avoid harm to the body.

Step 2 jump rope

Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.

3. Yoga

Because the air is dry and cold in winter, it is very irritating to people's respiratory tract and not suitable for strenuous exercise, so let's do some simple and comfortable exercise indoors. Yoga is a good choice. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological stress through postures, breathing and meditation. It moves very slowly and will not cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.

Step 4 take a walk

As the saying goes, people get old when they get old. The first advantage of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Chinese medicine believes that the waist is the "house of kidney", and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time to exercise. In fact, walking is just an "ideal antidote" to treat emotional tension and relieve stress.

Step 5 ski

Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.