Exercise is always the most important part of keeping healthy, so after beginning of autumn, which exercise is the most helpful to keep healthy? Let me introduce some to you.
climb mountains
Mountain climbing can promote capillary function and make the whole body feel relaxed, free and unobstructed; Mountain climbing can obviously improve the strength of waist and legs, the speed and endurance of traveling, the coordination and balance ability of the body and other physical qualities, enhance the cardiopulmonary function and enhance the disease resistance; Mountain climbing can increase lung ventilation and vital capacity, blood circulation, cerebral blood flow and urine acidity. Climbing in autumn, due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions.
Climbing mountains in autumn, the temperature changes greatly, which is beneficial to human health itself: it keeps people's body temperature regulation mechanism in a state of constant tension, thus improving the body's adaptability to environmental changes. Of course, the climbing time should avoid the morning and evening when the temperature is low, and the speed should be slow. When going up and down the mountain, you can adapt to the temperature by adding or subtracting clothes. Patients with hypertension and coronary heart disease. Every effort should be made to prevent accidents.
jogging
Jogging is an ideal autumn exercise. It can enhance blood circulation and improve heart and lung function by deciding the running speed and running distance independently. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight. As a leisure activity with less investment and more returns, it is deeply loved by people. Jogging has almost become an indispensable part of people's lives. Simple enough and eye-catching, which is why so many people like jogging. Let's jog, starting tomorrow!
Modern people often live in polluted air, air-conditioned rooms and other closed spaces, and feel mentally exhausted, weak limbs and reduced work efficiency. So go outdoors more and breathe more fresh air. Autumn is a good time to go out and exercise in nature. In a day, if you have 1-2 hours to breathe fresh air outdoors, take out about 40 minutes for jogging, which will not only make you sick, but also enhance your physique and energy.
Bicycle exercise
Cycling can not only lose weight, but also make your figure more symmetrical and charming. People who exercise to lose weight, or go on a diet while exercising, are in better shape and more attractive than those who lose weight only by dieting first. Proper exercise can secrete a hormone, which makes you feel happy and cheerful. Experience shows that cycling can produce this hormone, which will make people feel very free and carefree. According to the recent research results, cycling, like running and swimming, is an endurance exercise that can improve people's cardiopulmonary function. It is not only a weight loss exercise, but also an exile of spiritual pleasure.
cold bath
A cold bath is a bath with cold water between 5-20℃, and the natural water temperature in autumn is within this range. The health care function of cold water bath is very obvious. First of all, it can strengthen the nerve's exciting function, and make you refreshed and clear-headed after bathing. Second, cold water bath can enhance the body's resistance to diseases, which is called "vascular gymnastics"; Thirdly, cold water bath also helps to enhance digestive function, and has a certain auxiliary treatment effect on chronic gastritis, gastroptosis and constipation.
The cold water bath exercise must adopt a step-by-step method: the temperature gradually decreases in autumn, and the human body gradually adapts to the cold cold water, so that in late autumn and winter, the cold water bath will not feel too cold. Moreover, cold water bath is not suitable for everyone. People with a specific constitution are allergic to cold water. Patients with severe hypertension, coronary heart disease, rheumatism, cavitary tuberculosis, sciatica and high fever are not allowed to take cold baths.
Exercise is a good thing, but many people have many problems because of exercise. So we should reflect on whether we should pay attention to the problems that are easy to appear after autumn sports.
Exercise in autumn to improve cold tolerance
Autumn is crisp and the temperature is suitable. Autumn is a good time for exercise. Regular participation in fitness activities in autumn can not only regulate the heart and nourish the lungs, improve the function of internal organs, but also help to enhance the immune function of various tissues and organs. In autumn, the temperature difference between day and night changes greatly. Exercise can give a benign stimulus to the body, make people's body temperature regulation mechanism constantly in a state of tension, help to improve people's adaptability to environmental changes, improve the function of cardiovascular system, and thus more easily adapt to climate changes after winter.
Exercise properly to prevent injury.
From inactivity in summer to activity in autumn, it is still necessary to grasp the degree, not the more exercise, the better. According to the theory of traditional Chinese medicine, autumn is the stage of convergence and internal nourishment of human essence, so the amount of exercise should not be too large, so don't sweat profusely to prevent excessive sweating from causing yang loss. Sports should be easy and gentle, with little exercise, such as jogging, walking, mountain climbing, Tai Ji Chuan, table tennis, badminton, etc. , and timely and moderately. This will not lose vitality because of excessive sweating, but also stretch muscles and improve physical fitness.
The temperature drops in autumn, and it often rains continuously. In this environment, the body will cause blood vessels to contract, joint activity will be weakened, and it is easy to cause damage to muscles, joints and ligaments. Experts remind that you must be fully prepared before each exercise. The length and content of time can vary from person to person. Generally, slight heat is better. The range and intensity of exercise should be appropriate, and don't force yourself to do some difficult movements.
In addition, the incidence of myocardial infarction will increase significantly in autumn, and the blood pressure of hypertensive patients in autumn is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water to dilute the blood before morning exercise. Choose soothing items during exercise to avoid accidents.
Prevent autumn dryness and replenish water in time.
From humid and sultry summer to autumn, the climate suddenly dries up, and some dryness and heat easily accumulate in the human body, causing symptoms such as dry throat, shortness of breath, nosebleed and dry stool. Coupled with the loss of water during exercise, it will aggravate the water shortage of the human body. Therefore, you must pay attention to hydration when exercising. Eat more pears, apples, honey, fungus, sesame seeds, fresh vegetables and other foods in your daily diet, nourish blood and moisten dryness, and improve your ability to resist autumn dryness. In addition, we must adapt to the physiological reaction of "spring sleepy and autumn lacking", ensure adequate sleep and spend the autumn healthily.
After beginning of autumn, the weather is dry, especially those who like to exercise in the morning and evening. They should pay attention to the change of the weather and replenish water during exercise.
Pay attention to safety and don't damage it.
The temperature drops in autumn, and it often rains continuously. In this environment, the body will cause blood vessels to contract, joint activity will be weakened, and it is easy to cause damage to muscles, joints and ligaments. Experts remind that you must be fully prepared before each exercise. The length and content of time can vary from person to person. Generally, slight heat is better. The range and intensity of exercise should be appropriate, and don't force yourself to do some difficult movements. In addition, the incidence of myocardial infarction will increase significantly in autumn, and the blood pressure of hypertensive patients in autumn is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water to dilute the blood before morning exercise. Choose soothing items during exercise to avoid accidents.
Pay attention to whether you catch cold or not.
Recently, the autumn rain has been intermittent, and the temperature difference between morning and evening is large. In addition, after the summer heat, people are greedy for cold and drink cold, their spleen and stomach are damaged, their transport and transformation are abnormal, and dampness and evil are the internal factors. In this way, people are easy to catch a cold because of humidity. This kind of cold pass often has symptoms such as fever, cough, excessive phlegm and runny nose. In addition, it is accompanied by fatigue, wet body and inattention. After sweating, the temperature drop is not obvious. If you choose antipyretics, Radix Isatidis and other antipyretic and antidotes, you can't relieve exterior symptoms and dampness, let alone relieve symptoms. In the treatment of cold-dampness syndrome, expelling wind and removing dampness is the key to the treatment, and the treatment should be based on the position of dampness evil.
Don't wear light clothes to go outdoors when exercising. You should add or subtract clothes according to the change of outdoor temperature. It is not advisable to take off too much during exercise, and take off too much clothes after the body is hot. Don't wear sweaty clothes after exercise, stay in the cold wind to prevent your body from catching cold.
Pay attention to hydration without autumn dryness.
The climate in autumn is dry. For athletes, after each exercise, they should eat more foods that nourish yin and moisten the lungs and replenish body fluids, such as pears, sesame seeds, honey and tremella. If they sweat a lot, they can add some salt water in moderation, and take a small amount and drink it slowly.
Be careful not to overdo it.
Although autumn is very suitable for human exercise, because autumn is also the maintenance stage of yin and yang essence of human body, some people exercise excessively because of carelessness, which leads to physical problems. Therefore, the amount of exercise in autumn should not be too large, and lighter projects should be chosen.
Experts remind that more rainfall, low air pressure and high humidity in autumn will have an impact on people's blood pressure. According to meteorologists, cold weather will make the blood vessels of skin and subcutaneous tissue contract, and the resistance of peripheral blood vessels will increase, leading to hypertension and coronary artery spasm, which will easily lead to cardiovascular and cerebrovascular diseases. Autumn is also a high incidence of bronchitis and asthma. At the same time, people are prone to depression and depression in autumn, which is the so-called "autumn rain disease".
Conclusion: Autumn is a good time to exercise, but you can't do harm to your body because of exercise. When you exercise in autumn, you must pay attention to keeping warm, reasonably increase or decrease clothes according to the weather conditions and your own conditions, eat healthily, adjust your mood in time, and strengthen your adaptability to the weather changes in autumn, so as to achieve the real effect of exercise and prevent the occurrence of autumn diseases.