Exercise healthily every day, with the continuous progress of society, people's life rhythm is constantly adjusted, and pressure will follow. There is an urgent need for a healthy life, and sports health care follows. Let's share with you the daily healthy exercise methods.

Daily healthy exercise mode 1 1, walking

As the saying goes, "walking after a meal" is not only a habit, but also a good habit that can bring benefits to health. Walking for a certain time after meals every day is helpful for digestion and blood circulation. In the long run, the effect of maintaining good health can be seen.

Step 2 run

Proper exercise is an important way to ensure good health. After all, for many office workers, sitting in a seat for a long time will hinder both joint movement and blood circulation. Running at an appropriate speed of about one or two kilometers can regulate the body, help the body repair itself in all aspects, and enhance immunity.

3. Aerobics and Aerobics

Yoga is a modern sport and health-keeping activity deeply loved by women. Not only can you keep a graceful figure, but your strength is not great, and you won't worry about developing annoying muscles. Aerobics and aerobics belonging to it have also developed endless varieties under various sports needs. And morning exercises and recess exercises have been done since middle school, and they are also good choices for sports health.

4. Outdoor aerobic exercise

Mountaineering is no longer exclusive to professionals who challenge height and heartbeat. In today's society, mountaineering has become one of the common choices for physical exercise and health preservation. Beautiful scenery makes people feel happy, fresh air is conducive to cardiopulmonary regulation, climbing mountains to exercise physical strength and perseverance ... these benefits have become attractive highlights.

Healthy exercise every day 2 What exercise can make you healthy and live longer?

Swing posture

Usually, swing fitness exercises include playing table tennis and badminton. Doing this position requires not only the upper arm, but also the coordination of the shoulders and waist. The swing posture when hitting the ball can exercise the waist muscles, upper arm muscles and whole body muscles. Therefore, people who do swing fitness exercises are full of energy and flexible in body coordination. Persistently doing rocking exercise can improve the strength of the upper arm, improve the brain, improve the coordination of the whole body, and also flexible waist muscles and relax the shoulders and neck. However, it is not easy to do swing exercise in a short time. Try to draw the bow by hand, that is, do a posture similar to drawing the bow, which can exercise the shoulders, whole body muscles and upper arm muscles.

swim

Due to the influence of water, swimmers can speed up the whole body blood circulation system and increase their heart rate. People who love swimming have good heart contraction and bounce, and the air they breathe in is also moist, which can relieve the respiratory tract and be beneficial to lung health. Swimmers don't have to bear the weight of their bodies, so they can maintain their knees and improve their pain. Swimming is a body-building exercise, which requires the coordinated development of all parts of the body. It can not only balance the whole body muscles, but also accelerate the heat consumption, which is helpful to shape perfect lines and achieve the actual effect of weight loss and shaping. Using breaststroke posture, the leg lines can be more perfect through continuous pedaling with one foot combined with the impact of water flow. Butterfly stroke is an efficient chest expansion exercise, which can exercise the muscles of the chest and abdomen. Freestyle can improve physical strength and gluteal muscles. Swimming on the stomach can exercise the sphincter and achieve the practical effect of lifting the buttocks and practicing the back. When swimming unconditionally, you can do a posture similar to supine swimming with your bare hands at home. The specific method is to relax and lie on the ground with your legs and hands as straight as possible. Belly in, at the same time, stretch your legs and arms out of the road, stretch your right arm and left arm hard, stay for a few seconds and then turn to the other side.

go on foot

Hiking is an aerobic weight-loss exercise suitable for all ages in Xian Yi, which is not limited by all equipment and places. If you can't go out for a walk because of the epidemic or bad weather, you can also take a walk at home. As long as the posture is standard and the exercise time is reached, it will help burn fat and exercise muscles. In addition, you can also use lateral gait, lateral gait and wide gait, which can make walking more interesting and the actual effect of burning fat is better.

run quickly

The study found that running every week can reduce the risk of death by 27%. If you don't have enough time to run outdoors, you can run at home. However, you must warm up for 10 minutes before each run. Adequate warm-up exercise can make people quickly enter the state of exercise, thus reducing injuries. In addition, you should also master the correct running posture, hold your head up and chest out when running, lift your hips and abdomen, which is conducive to shaping; Landing on the forefoot can effectively slow down the impact on the knee joint; When running, the shoulders should be relaxed, and the hands must be stretched out naturally, which can not only exercise the leg muscles, but also allow the shoulders to get enough fitness exercises and flexion and extension exercises. Full stretching 10 minutes after exercise can effectively improve the pain of muscles and joints all over the body, prevent the muscles of the whole body from producing lumps, and help shape the leg shape.

yoga

Yoga belongs to soft and efficient aerobic exercise to lose weight, which can accelerate basal metabolism and is conducive to physical and mental relaxation. Practicing yoga on time can not only improve your temperament, but also prolong your life.

Daily healthy exercise mode 3 is a healthy exercise mode.

First: try to stand and watch TV. Standing often can keep people beautiful and tall, and it is not easy to form a small belly or spinal diseases.

Second: Exercise for half an hour every day. Nowadays, social life is fast and stressful. Spending half an hour exercising every day will make you energetic, more energetic, more passionate about life and more energetic to do what you want to do.

Third: Take a walk often. Walking is not very demanding on the body, nor on the surrounding venues and equipment. As long as you take a walk, you can strengthen your stomach, promote digestion, exercise and improve your immunity.

Fourth: choose a semi-hard bed. The hard bed can prevent the spine from bending and help correct the "deformity" of the spine caused by daytime. At the same time, by stimulating the skin, the functions of internal organs such as liver, kidney, stomach and intestine are deeply improved, and internal diseases such as constipation, intestinal cancer and cerebral hemorrhage are effectively prevented and treated. Soft bed is comfortable to sleep, but it will increase the physiological curvature of lumbar spine and increase the burden on the body. A harder bed is better.

Fifth: take a rest for half an hour after exercise before taking a bath. Just after exercise, there will be a lot of sweat on the body surface, and the pores will be completely open at this time. At this time, it is easy to take a bath and let the cold take advantage of it.