The benefits of moderate exercise, the purpose of exercise is to be healthier, different exercises are suitable for different times, exercise can prevent obesity, and proper sweating is good for the body. What are the benefits of moderate exercise?
Benefits of moderate exercise 1 1. Exercise can improve intelligence.
Exercise increases the content of the neurotransmitter 5- hydroxytryptamine in the brain, which can enhance memory and improve attention. Exercise can alleviate the cognitive decline of the elderly, so the elderly should stick to exercise.
2. Exercise can relieve stress.
Exercise can reduce stress and help prevent depression and anxiety. Regular exercise can reduce stress hormones such as cortisol and adrenaline.
3. Exercise brings energy.
People who exercise regularly every week will greatly reduce their fatigue, but their overall energy and endurance will increase. Exercise increases blood flow, enables oxygen and nutrients to reach cells and provides energy for daily work and life.
4. Fitness can help build interpersonal relationships.
Exercise also helps to strengthen interpersonal relationships. Spend time walking or exercising with your partner or friends, which is not only good for your health, but also can improve your relationship with friends and relatives.
5. Exercise helps to prevent diseases.
Exercise also helps to prevent or slow down the development of many diseases and health conditions, including heart disease, hypertension, high cholesterol, type 2 diabetes, arthritis and osteoporosis.
6. Exercise is good for the heart.
Exercise makes the heart and cardiovascular system stronger, the heart becomes more efficient and can output more blood, and the heart rate will drop at rest. After a period of exercise, the body will begin to adapt, breathing will become easier, and the pain caused by exercise will be alleviated. After several weeks or months of exercise, the body will be more efficient, more endurance, muscles will be stronger and more flexible, and the overall health will be improved.
7. Exercise makes people have a better appetite
Muscle burns more calories than fat. Having more muscles can make people have a higher metabolic rate, which means they can eat more calories and still maintain a healthy weight.
8. You can control your weight by exercising.
Anyone who is overweight can benefit from daily exercise and healthy diet. When you exercise vigorously, you burn more calories than in the office. Burning calories can help you lose weight. In addition to burning calories and losing weight, daily exercise can also regulate muscles and eliminate body fat, and get rid of abdominal fat and loose skin.
Benefits of moderate exercise 2 What does moderate exercise generally include?
1, the so-called moderate exercise, if the heart rate during exercise is taken as the standard, can be calculated by the following formula: the heart rate of people under 60 years old during exercise = 180- age (10); People over 60 years old: heart rate during exercise = 170- age (10).
If you feel unwell or tired after exercise, or your heart rate has not returned to a quiet state after 15 minutes of exercise, it means that you have done too much exercise and should adjust it in time.
Momentum is usually carried out more than three times a week for about 30 minutes each time, or twice (each time 15 minutes). There are many kinds of sports, among which experts advocate that walking is the best exercise for the elderly, and most other sports such as jogging, brisk walking, health qigong and community fitness spots can be selected.
2. If the amount of exercise is appropriate, it can also be reflected by other indicators: ① Body mass index (body mass index): Body mass index can usually reflect whether your current weight is suitable for your height, so as to determine whether you need to increase the amount of exercise.
For the average person, under normal circumstances, it is an ideal interval to maintain the body mass index at18,5 ~ 24,9. Calculation method of body mass index (BMI) = weight (kg)/height (m)/height (m). ② Muscle endurance, muscle strength and flexibility: Muscle endurance refers to the endurance that muscles can effectively contract and relax, and muscle strength refers to the maximum external force that muscles can overcome in one contraction.
Flexibility refers to the range of motion that a joint or a series of joints can produce. These three indicators should be able to reach the standard through moderate exercise. ③ Blood pressure: A healthy blood pressure index should be the result of proper exercise. Not too high and not too low.
First, the exercise place
Expert: Try to exercise in sunny and oxygen-rich places, such as outdoor or suburban sports. If indoors, choose a place with ventilation and corresponding disinfection measures.
Second, exercise methods
Choose some simple, safe and lasting sports. I suggest you choose aerobic exercise, such as walking, jogging, skipping, cycling, Tai Ji Chuan, dancing and so on. When walking or jogging, you can consciously strengthen your breathing exercise. The greater the intensity of active deep breathing, the more air is inhaled, which can enhance the ventilation of the lungs. Moreover, active exertion will effectively increase the activity of the lungs, so that all tissues in the lungs are stimulated to a certain extent, which will increase the elasticity of alveoli and develop pulmonary blood vessels. It is of great significance to lung health.
Third, exercise standards.
Expert: Choose reasonable exercise time and frequency. To achieve the purpose of exercise, exercise for 30 minutes at least three times a week, or twice 15 minutes each time.
Fourth, the intensity of exercise.
Safe exercise intensity can be calculated by touching the pulse of the wrist. Usually, the pulse rate at the end of exercise is 170 times per minute MINUS your age, which is a safe exercise intensity. If there was no watch calculation at that time, you could feel a slight sweat after exercise.
Benefits of Moderate Exercise 3 Six Benefits
1, promoting blood circulation, improving brain nutrition, helping to maintain energy and stabilize mood.
2, make the myocardium developed, contract strongly, and enhance the heart function.
3. Strengthen the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, and facilitate digestion and absorption.
4. Promoting and improving the blood circulation of viscera is beneficial to the physiological function of viscera.
5, improve the body's immune function and maintain a strong vitality.
6. Enhance the vitality of muscle joints and keep the movements brisk.
There are three essentials for keeping in good health through exercise.
1, pay attention to the coordination and unity of intentional defense, interest regulation and dynamic form.
"Meaning" means concentration, "pranayama" means adjusting breathing evenly, and "dynamic shape" means the balance of body movement. Especially intentional defense, only when the mind is focused, can it calm the nerves, guide qi and blood. The so-called "drawing air with intention and taking air as shape".
2, should not be excessive, step by step.
Someone once made a retrospective survey on 5,000 dead athletes, and found that many athletes suffered from heart disease at the age of 40-50, but their life span was shorter than that of ordinary people, indicating that excessive strenuous exercise exceeded the tolerance limit of the body, but it would damage the body because of overwork, leading to premature aging and early death. Therefore, "physical therapy" must emphasize moderation and cannot be "possessed". As the saying goes, "Don't walk fast, don't listen hard, don't look hard, don't sit for a long time, and don't lie very tired."
3. Perseverance and perseverance
"Physical therapy" is not only physical exercise, but also the tempering of will and perseverance. "Fishing for three days and drying the net for two days" cannot achieve the effect of "physical therapy".
In daily life, we need to fully recuperate, effectively promote blood circulation, improve brain nutrition and maintain emotional stability. In daily life, we should eat reasonably and effectively regulate our breathing. In daily life, we should also pay attention to health care matters, comprehensive nursing and exercise, which is more conducive to promoting blood circulation.