First, the daily health care methods
1, hand run
"Hand running" is a hand-centered fitness activity. There are various forms of "hand running", such as "hand pedaling", "spreading wings" and "throwing the ball". As a warm-up activity before "hand running", bodybuilders can move their fingers and shake their wrists, arms and elbows (imitating bowling and table tennis). The purpose is to promote blood circulation and make the joints of the whole arm move.
"Hand pedal" can be done on the bed, or on the grass or on the beach. The exerciser lies on his back, with his arms straight up, imitating the action of pedaling a bicycle, but with deliberate effort, and can do it for 1 ~ 2 minutes at a time. In the "spread your wings" movement, the bodybuilder stands, leans forward slightly, and imitates the flapping of birds with his arms. The rhythm can be fast or slow, lasting 1 ~ 2 minutes each time. In the practice of "throwing the ball", gymnasts can throw a soft rubber ball into the air as much as possible and catch it steadily when it falls, or they can throw the ball to the wall with all their strength and catch it when it bounces back. Older people can choose not to use the ball, just throw, throw and catch the ball, but they must exert themselves for 3 minutes at a time.
2. Floating box
Floating box-the easiest way to keep fit in America. The "floating box" is made of glass fiber reinforced plastic and contains a certain concentration of salt water and natural fragrance. When people are immersed in the "floating box" naked, they are in a state of semi-floating and semi-sinking. After closing the box, the water temperature gradually rises, the fragrance becomes stronger and stronger, and the bodybuilder immediately enters a high-quality deep sleep. The "floating box" has the functions of lowering blood pressure, softening blood vessels, reducing strokes and heart attacks, and can also prevent and treat various skin diseases.
3. Oxygen inhalation
White-collar workers are prone to fatigue, dizziness, unresponsiveness, irritability, poor breathing, loss of appetite and other symptoms, which medical experts call "office syndrome". Breathing oxygen-enriched air for 20 minutes every day can relieve sub-health conditions such as nervousness and irritability and maintain vigorous energy. In addition, when the air pollution is serious, and the office is in air jam, poor circulation and poor air, regular oxygen inhalation can clean the respiratory tract, replace harmful gases in the lungs and ensure good health.
4. Running in rainy days
According to experts' research, jogging in drizzle has many incomparable health care functions. A rain in Mao Mao can not only make trees greener, grass greener and roads cleaner, but also remove dust and make the air fresher. In addition, a large number of negative ions produced by sunshine and drizzle before rain can be used as "air vitamins", which can relax nerves, lower blood pressure and strengthen metabolism. Sports experts point out that jogging in the rain can not only strengthen the body, but also be a good brain activity, which is conducive to the brain from tension to calm, that is, people often say psychological and spiritual adjustment. Jogging without cover in drizzle and receiving shower massage in the rain are refreshing, refreshing, fatigue and depression disappear, and can also promote the body's adaptation to external environmental changes, which is of great benefit to preventing colds and enhancing its own resistance.
5. two-week fasting
Through active and regular fasting, toxins and "stool" in the body are discharged, thus activating and mobilizing their own functions, enhancing the body's disease resistance and vitality, and improving the quality of life. By fasting for 36 hours (four meals) once a week, fasting, drinking water, urinating and sweating regularly, thus purifying bone marrow, muscles, blood and organs; Thoroughly remove toxic and harmful substances accumulated inside and outside the body within one week, and purify bone marrow, muscles, blood and organs; Discharge the "root of all diseases"-stool, prevent problems before they happen; Constantly exercise various systems, activate living cells and give the body great energy; Regulate and balance yin and yang, and promote smooth flow of qi and blood.
6. Hormone therapy
The secretion of hormones not only affects women's mood all the time, but also has a considerable impact on the effect of exercise and fitness. Sports experts suggest that adjusting the fitness plan according to the hormone secretion in three different stages of the physiological cycle can not only make the fitness effect get twice the result with half the effort, but also exercise the normal life of hormones in the body.
The first cycle (after menstruation begins 1 ~ 10 day) fitness plan: you should choose mild unarmed exercise, such as simplified Tai Ji Chuan and yoga. Walking, jogging, skating and swimming are all helpful if you still feel restless before the start of unarmed exercise.
The second cycle (day 1 1 ~ 19) fitness plan: you should run, swim and ride a bike as long as possible. These exercises are particularly easy to burn calories and are the best choice for people who want to lose weight. You can also take part in other advanced aerobic exercises, such as rhythmic gymnastics and dance classes.
In the third cycle (day 20-28), choose swimming, yoga and other activities with strong entertainment and weak competition. If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.
Second, other health care methods
1, running for 5 minutes is comparable to jogging for 45 minutes.
A study by Curtin University in Australia found that sprinting for 5 minutes three times a week or cycling for 45 minutes a day can enhance metabolism and promote heart health. Compared with jogging and walking, high-intensity exercise can produce the same effect in a short time, and it is more conducive to persistence. Lu Yifan, a professor of sports medicine at Beijing Sport University, pointed out that exercise can be divided into aerobic exercise and anaerobic exercise, and running fast belongs to the latter, which can enhance explosive power and reaction speed, maintain endocrine balance and reduce the risk of falling. Now it is generally believed in academic circles that the elderly also need some anaerobic exercise. Old people run fast, so they should take protective measures to avoid wrestling and fatigue. You can also practice supine push-ups, pull-ups, push-ups and so on. Strengthen the strength of limbs and waist and back.
2. Meditation for 5 minutes is equivalent to sleeping 1 hour.
Many people find meditation "mysterious". Meditation is a westernized name, which is called "Vipassana" in China and "Mindfulness" in psychology, which is quite similar to traditional meditation and meditation. Meditation is to pay attention to your breath, return your mind to your body, and don't entertain foolish ideas, which is helpful to improve your concentration and health. A neuroscience study shows that mindfulness meditation can improve brain connectivity, enhance memory and eliminate fear and stress. Fu Chunsheng said that the most elementary meditation is simple and easy to learn, and the biggest feature is "don't want to": looking at a thing without any evaluation, such as gazing at a flower, observing a leaf and looking up at the night sky, can relax the brain and mood, relieve anxiety and fatigue, and return to a state of full spirit and clear thinking in just a few minutes, just like waking up naturally from a deep sleep.
3, nap 10 minutes, comparable to sleeping for 2 hours.
A study found that taking a nap 10 minutes every afternoon can drive away drowsiness, and the effect of relaxing nerves is comparable to that of deep sleep for 2 hours. If you take a 30-minute nap every day, the hormone secretion will be more balanced and the risk of coronary heart disease will be reduced by 30%. "Charging" yourself with a nap can improve the brain's reaction ability and improve the work efficiency in the afternoon. People who can't sleep well at night should take a nap at noon, which can improve the influence of lack of sleep. Shi Ming suggested taking a nap half an hour after lunch and not going to bed immediately after dinner. Don't take a lunch break for more than half an hour, or you will be more tired. Office workers should try not to lie prone on the table when taking a nap, and they can bring their own folding recliners.
4. Laughing for 20 minutes is comparable to jogging for half an hour.
Studies have shown that laughing for 20 minutes is equivalent to jogging for half an hour. Researchers at Loma Linda University in the United States asked 14 subjects to watch war movies or comedies for 20 minutes or exercise for half an hour. The results show that the blood pressure, stress hormone level and cholesterol level of people who watch comedy decrease obviously, and their appetite increases greatly, which has the same effect as exercise. This shows that emotions will have an impact on the body, and the changes brought about by laughter and exercise are very similar. From a physiological point of view, laughter is a process of muscle relaxation, which can improve people's immunity. Mentally speaking, laughter is a pleasant emotional expression, which can release negative energy. For the elderly who don't do much physical exercise, laughing often is more important for health care. Fu Chunsheng suggested that everyone should laugh often and learn self-regulation from it. You can often watch humorous TV dramas, cross talks and sketches, or carefully observe interesting things around you. When something goes wrong, you might as well laugh at yourself with humor.
5, 65438+ 0 cups of tea a day, equal to 7 cups of fresh orange juice.
A study by Professor Nicholas Tangshan of the Paris Center for Preventive Medicine shows that compared with people who don't drink tea, the risk of death of people who love tea is reduced by 24%. An antioxidant experiment in Britain shows that a cup of 300ml tea has the same antioxidant effect as 1.5 bottles of red wine (about 750ml per bottle), 12 bottles of white wine, 4 apples, 5 onions or 7 cups of fresh orange juice. Jiang Yongwen, deputy director of the Tea Research Institute of Chinese Academy of Agricultural Sciences, said that human aging is a slow "oxidation" process, so everyone needs anti-oxidation. Tea has a strong antioxidant capacity, and the habit of drinking tea every day can effectively solve the anti-aging problem. He emphasized that tea has six major benefits, namely, anti-cancer, anti-radiation, anti-oxidation, lowering blood pressure, lowering blood fat and lowering blood sugar. Epidemiological studies in Japan show that compared with people who drink less than 3 cups of tea a day (30 ml per cup), the risk index of cardiovascular disease in men who drink a small cup of 10 tea a day is reduced by 42%, while that in women is reduced by 18%. Green tea retains the most tea polyphenols and has the best antioxidant effect. However, tea polyphenols can cause irritation to the stomach. People with chronic gastritis and gastric ulcer had better drink less green tea, and black tea can be used instead. Tea contains a small amount of caffeine, which is not suitable for people with unstable sleep and bad heart. Don't drink tea before going to bed and on an empty stomach. It is recommended to drink tea after meals 1 hour. You can put 3~5 grams of green tea in a teacup, and soak each gram of tea in 50 ml of boiling water for 3~5 minutes, and then soak it for three or four times.
6. Walking the dog for 2 months is equal to 1 year fitness.
A survey in Britain found that dog owners exercise more than gym members. The data of more than 5,000 people were collected, and it was found that dog owners would take their pets out for a walk for 48 minutes every day on average, and the walking time in a week could reach 5 hours and 38 minutes. They take their pets for long walks at least three times a week, which adds 2 hours and 33 minutes of exercise time. Counting, walking the dog for two months, the exercise effect is equivalent to fitness for one year. People are lazy, the exercise plan is easy to give up halfway, and dog owners have to meet the needs of pets to go out, which invisibly increases their enthusiasm for exercise. According to statistics, if a pet dog is raised from childhood to old age, the owner can walk the dog for more than 23,000 miles (about 37,000 kilometers), which is equivalent to circling the earth once. Keeping a dog can also help people establish attachment with their dogs, realize emotional communication, make more friends and feel self-worth.
7. Wear casual clothes every day to help you walk 500 more steps.
A study by the University of Wisconsin in the United States shows that wearing casual clothes to work can increase the activity by 8%, which is equivalent to walking 500 more steps every day and losing 0.8 kg for one year. The comfort of clothing often affects people's desire for sports. People are easy to stretch muscles and are more willing to participate in sports in the most comfortable state. Although wearing a suit and tie has tolerance, it will constrain the body invisibly, and clothes that fit too well are generally not "comfortable". Therefore, wearing clothes with loose patterns and comfortable fabrics can enhance the willingness to exercise.
Have you all remembered the health care methods introduced in the above small series? I hope it can help you better carry out health care.