Elephants can live for 200 years in the wild and less than 80 years in the zoo. Rabbits can live 15 years, while rabbits can only live for 4 to 5 years. It can be seen that wild animals often run around and exercise well, so they live long. Like animals, people who often do proper exercise are strong, less sick and live longer. Lu's Spring and Autumn Annals put it well: "Running water does not rot, and relatives do not rot ..." French thinker Voltaire put it more clearly: "Life lies in sports".
However, not all sports are good for human health. Intense exercise often destroys the physiological balance inside and outside the human body, accelerates the wear of some organs and the imbalance of some physiological functions, leading to the shortening of human life process and premature aging and death. It is reported that a foreign insurance company has done health monitoring on 5,000 athletes. The results show that many athletes suffer from heart disease at the age of 50. Most people's life expectancy is not as good as that of ordinary people. The fundamental reason lies in strenuous and excessive exercise.
On the contrary, there are many people who seldom do strenuous exercise all their lives, such as writers, calligraphers, painters and scientists, who live to be eighty or ninety years old. Since ancient times, most monks and Taoists have lived a long and healthy life, which is not unrelated to their frequent meditation. In the animal kingdom, turtles and cranes, regarded as symbols of longevity, never do strenuous exercise. They are all inactive animals. It can be seen that rest can also lead to longevity.
However, rest cannot be simply understood as not exercising. The so-called "quietness" should be understood as "nourishing the heart". Neijing, the earliest medical work in China, requires people to be "idle and less desirous, feel at ease but not afraid, and be tireless", which obviously advocates that life lies in nourishing the heart and nature. The ancients said, "How can you hide your heart inside and not get sick?" Its meaning also emphasizes nourishing the heart, rather than asking people not to exercise. This kind of "quietness" is generalized, which is relative to "movement". It only requires people to have a proper rest on the basis of "movement". In fact, no one can lack exercise. Without physical activity, tissues and organs will decline, work ability will decline, disease resistance will weaken, and various symptoms will appear in the body. Some people abroad have done experiments. After 20 days in bed, healthy young people's heart function drops by 70%, blood pressure drops to a dangerous level, and muscle strength drops extremely, as if they had a serious illness.
In a word, the "static" and "dynamic" of health care are the unity of opposites and should not be completely separated. Pay equal attention to static and dynamic, and don't neglect them. As the saying goes, "the heart should be quiet and the body should move."
Every statement about medical care has specific premises and adaptive objects. For example, it is popular for foreigners to run in the morning now, and many of us follow suit, and many people have tasted the sweetness. But some people get up early in the morning, run fast on an empty stomach, sweat profusely, suddenly faint, and even die of shock. After such a tragedy, we can't assume that running in the morning will definitely kill people. Because under normal circumstances, running in the morning is good for your health. However, when you exercise on an empty stomach in the morning, the main source of calories still depends on fat decomposition. At this time, the fatty acids in the blood will increase significantly, which may damage the myocardium and blood vessels. If the runner has latent coronary heart disease or arteriosclerosis, there may be insufficient coronary blood supply or arrhythmia, and even lead to myocardial infarction.
Taking rest as exercise, if you don't combine proper exercise and practice static work blindly, it will also lead to disuse atrophy of muscles and osteoporosis. This change is more obvious in the elderly, because the bone metabolism of the elderly generally tends to decline.
To achieve the goal of health care through exercise, the key is to master a "degree". There is a scientific basis for "moderate" reasonable exercise, and the method of "regular exercise" can be adopted: exercise for 20 ~ 30 minutes three times a week, and walking, jogging, swimming, ball games and Tai Ji Chuan are all good choices. In addition, we should follow the method of "moderate exercise", taking the pulse number 1 minute during or after exercise as the benchmark. Because of different age and physique, the pulse fluctuation after ideal exercise is also different. Generally, 220 MINUS age is the highest pulse number, and strenuous exercise should not exceed this limit. Taking the maximum pulse number multiplied by 60% as the lower limit of the ideal exercise pulse number, the infirm and the elderly are not suitable for strenuous exercise, so the lower limit should be taken; If the pulse number is below the lower limit, it means that the amount of exercise is too small to achieve the purpose of exercise, so you can increase the amount of exercise. The upper limit of ideal pulse number is the highest pulse number multiplied by 85%. If the average person reaches or exceeds the upper limit, it is necessary to reduce the amount of exercise. Such moderate exercise, combined with static and dynamic, can achieve the purpose of strengthening the body.