What exercises are there to improve immunity? Fitness can promote the body's metabolism. Exercise is very important in our daily life. We should arrange the exercise time reasonably. Come with me and watch the exercises to improve immunity.

What exercises are there to improve immunity? 1 the first exercise method: swimming.

Swimming as a training method is very beneficial to our health. It can not only exercise your whole body muscles, but also effectively improve your cardiopulmonary ability.

Swimming is a very suitable exercise method in modern times. Now the environmental pollution is very serious. If outdoor sports are blocked, it is also a good choice to choose indoor large-scale swimming.

Swimming is very suitable for people with knee joint or hand joint inflammation, because there is no need to bear weight during training. Swimming every day can also make the body better coordinated.

The second exercise method: weight training

Weight training can make your body strong enough and make your body stronger!

This kind of training is very suitable for young people. Weight-bearing training 4~5 times a week can make your figure better, effectively change your mental state and effectively improve your temperament.

If it is the first contact weight training, you must do a good job in theoretical study before you start practicing. In training, it is best to find someone to guide you to familiarize yourself with the equipment and movements, so as to reduce the injury during training.

The third exercise method: Tai Ji Chuan.

Tai Ji Chuan's training moves are slow and soft, and he pays attention to calmness. During training, he should concentrate and adjust the breathing rhythm.

Tai Ji Chuan is a training method suitable for people of all ages. If you are a young trainer, it can exercise your mind, and a middle-aged trainer can exercise your body and empty yourself.

The fourth exercise method: walking.

Race walking is an exercise method between race walking and race walking. It requires you to stride forward and walk very fast. This exercise method can effectively improve the coordination of your body.

Walking is a training method suitable for trainers of any age. Keep practicing every day, and your body can get effective training. For the elderly, walking every day can effectively strengthen brain memory, improve memory and improve physical coordination.

The fifth exercise method: running.

Running is a very common and common way of exercise, which is very popular among young people. Many young people like running, because running doesn't require you to use many sports equipment. As long as there is enough open space, you can practice.

Running is an extremely simple and efficient way of exercise, and it can effectively enhance the body's immunity. If you don't have regular exercise habits now, start running for half an hour every day, which will give you different exercise feelings!

What exercises are there to improve immunity? 2 1, walking briskly.

As a national fitness promotion, fast walking is the safest way to exercise, and it is best to walk for 30 minutes every day. Walking can regulate immunity, improve disease resistance and speed up recovery after illness. People who are not used to exercise at ordinary times and seldom exercise should avoid excessive exercise at first, and the exercise time should not exceed 2 hours.

2. Yoga

Thymus is the center of cellular immunity in vivo, located in the thoracic mediastinum. Its main function is to regulate the proportion of T lymphocytes and secrete thymosin, so that the body can maintain cellular immune function and kill foreign bacteria. Many postures and breathing methods of yoga can stimulate the thymus, and improve the body's immune ability by stimulating the secretion of the thymus.

Step 3 swim

Swimming in winter can improve the body's adaptability to cold, stimulate and promote blood circulation and metabolism, improve the sensitivity of body temperature regulation, and enhance the body's adaptability to external cold and hot temperature changes. On the other hand, when swimming, the blood vessels of the skin contract sharply due to the stimulation of warm water on the skin. After the strong contraction of blood vessels, it is followed by corresponding relaxation, so that blood vessels can be exercised one by one, thus regulating human immunity and improving resistance.

Step 4 jog

Outdoor jogging can enhance physical fitness, strengthen the adaptation of respiratory system to temperature, improve resistance, adjust the proportion of white blood cells, macrophages and lymphocytes in blood, and devour cancer cells that may exist in human body. Don't run too fast. Normal breathing is appropriate. Pay attention to inhale through the nose and exhale through the mouth.

Can exercise improve immunity?

This is because exercise can make neutrophils rise sharply, and interferon in cells can enhance the vitality of natural killer cells, macrophages and T lymphocytes, which can devour viruses. During exercise, the secretion of interferon is twice as much as usual. This does not mean that after exercise, you can be indifferent because of your strong immunity.

Generally, it takes about an hour for neutrophils to return to normal after a short period of exercise. When exercise stops, the number of immune cells will decrease. Therefore, if you want to improve your immunity, you must keep exercising. Depending on your personal situation. Generally 12 weeks later, your body will have enough resistance. Exercise to improve immunity is not immediate, nor is it once and for all. /kloc-After 0/2 weeks, you still need to keep exercising.

What exercises are there to improve immunity? 3 1. Take a walk.

Walking for 20 minutes every day can keep you from catching a cold all winter. The data obtained by the researchers show that the risk of respiratory diseases can be reduced by as much as one-third after exercising to speed up the heartbeat.

The weather is cold, so we can only adapt to it through constant exercise. Then, is there any exercise that is relaxed and gentle, with little activity, but can improve our immunity?

Every time it is about 2 kilometers, the walking frequency is 50-70 steps per minute, 3-5 times a week, and the gait is relaxed. When walking, the head, shoulders, hips, knees and feet are in a straight line, and this posture called "spine impartiality" should be maintained throughout the walking process.

In winter, you can take a walk after a meal indoors. Don't leave immediately after a meal, and then leave after 20 to 30 minutes. "Take a hundred steps after a meal" is only suitable for people who are usually inactive, fat or have too much stomach acid. Elderly people with cardiovascular diseases such as hypertension and arteriosclerosis should not "walk in a hundred steps" immediately after meals.

2. Tai Ji Chuan

Tai Ji Chuan is a characteristic of China. Through research, it is found that hitting Tai Ji Chuan can improve the balance ability of the human body, whether it is the body or the brain. Regular practice and adjustment will help protect the tactile brain area and prevent the brain from degenerating rapidly after the age of 40.

But Tai Ji Chuan's practice must be correct and gradual. Long-term boxing practice, large amount of exercise, smooth qi and blood, boxing practitioners are not frozen in cold weather. But beginners can't, because the metabolism of blood slows down in winter, cold makes blood vessels contract, and the ability of blood return is weakened, which makes the blood circulation of hands and feet, especially fingertips and toes, not smooth and prone to cold hands and feet. Cold hands and feet for a long time are not only uncomfortable, but also prone to chilblain and other diseases.

Especially the elderly should pay more attention to keep their hands and feet warm. It is suggested that the elderly who do morning exercises should wear gloves and loose thick-soled cotton shoes, and the elderly with diabetes should pay more attention to prevent frostbite. And if the hands and feet are cold when practicing Tai Ji Chuan, the effect of health preservation will be greatly reduced.

3. Bikram Yoga

Because of its good temperature guarantee, Bikram yoga is also helpful to lose weight, and it is the safest choice for winter sports. But too much weight loss in bikram yoga in winter will cause too much water loss, which will easily lead to physical decline. Experts advise Bikram Yoga not to lose weight more than three times a week and not to lose too much. Maintaining an appropriate body fat rate helps to keep out the cold and resist sudden diseases.

Bikram yoga is mainly set in winter, so that people can exercise in a good environment. Generally, the yoga room is dominated by room temperature, while Bikram yoga adjusts the room temperature to about 30℃, which is similar to that in summer. This can effectively eliminate the toxins in the body in winter, and at this temperature, the muscles and ligaments of the human body are more flexible, and people are less likely to be injured during exercise. In addition, when practicing yoga in winter, it is easy to strain. This is because you often don't warm up enough before starting yoga, or the warm-up speed is too slow, which leads to some muscle ligaments not being opened, which is easy to cause sprains and strains. Achieve the effect of slight heat and sweat all over the body, and then do other exercises. In order to avoid the cold, some people will close the doors and windows when practicing indoors, but yoga practice pays attention to pranayama. It is recommended to keep proper air circulation when practicing indoors, as long as there is no cold air blowing directly on your body. Cover your back with a blanket or sit still, wrap your hands and feet to avoid cold invasion.

Step 4 ski

The most distinctive sport in winter is skiing. Flying down from the snow is really a pleasure. Skiing is not only interesting, but also good for your health. Skiing can be called whole-body exercise, which can not only exercise the balance ability of the body, but also exercise the coordination ability. The essence of skiing is to master the process of balance and find the balance point in the constant change of the center of gravity, and the coordination ability is the most closely related to the balance force. Only when all parts of the body are fully coordinated can the best balance be achieved in skiing.

In addition to doing some adequate warm-up exercises before skiing, when hypothermia occurs, hot dessert drinks should be replenished in time. Sweet and hot drinks can not only raise body temperature, but also supplement sugar in time and improve exercise ability. But you should not eat too much before exercise to avoid nausea and vomiting when skiing.

Skiing is also a good exercise for the elderly. However, middle-aged and elderly people must pay attention to safety when learning skiing, and must take safety precautions in advance before skiing.

Step 5 skate

There are many skating rinks, large and small, and real skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability. Skating helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.

It is worth noting that after the skaters are tired, Otawa skaters are in the same venue during the break. If the skaters have a poor sense of self-safety and do not form a normal slide in one direction, it is easy to cause danger due to collision.

Because there are few natural ice rinks that really meet the requirements in some places, the sports community does not advocate skating in natural lakes without safety protection facilities. Attention should be paid to traveling together when skating, and minors must be accompanied by adults. In addition, skating should grasp the season and pay attention to the hardness of the ice surface when it is just frozen or rapidly civilized to avoid danger. You'd better bring your own skates when you go skating outdoors. A pair of suitable skates is related to whether the skater can feel the excitement and fluency of skating, and also to the personal safety of the skater.

Step 6 jog

People who like running and fitness will certainly not give up in winter. Jogging is an aerobic exercise. Jogging in winter has the functions of enhancing cardiopulmonary function, consuming calories, enhancing muscle and muscle endurance, preventing and treating cardiovascular and cerebrovascular diseases, expelling toxin and metabolism, relieving psychological stress, strengthening body and bones, etc.

If possible, it is best to run at the warmest and sunniest time of the day. If you don't have time to run at night during the day, you'd better wear a reflective vest or flash so that you can be seen by vehicles or pedestrians. If it snows, put on your brightest clothes and snowshoes. Thirdly, we must keep a low speed, reduce the running stride and keep the distance between our feet and the ground, so as to run more effectively and reduce the risk of slipping, falling or muscle strain. If you are running in the snow, try to choose new snow, which can not only gain motivation, but also reduce slipping.

Also pay attention to keep warm. First of all, a hat is essential to protect the head and ears from the cold wind. Gloves should also be worn, because hands are the easiest to catch cold, and gloves can also be used to wipe sweat. When the temperature is very low, it is recommended to wear long pants, and you can also wear warm appliances such as knee pads and elbow pads as appropriate.

7. soak in hot springs

Autumn and winter are the best seasons to soak in hot springs. Hot springs are rich in elements, which have a good auxiliary treatment effect on many diseases, and have the effects of warming meridians, dredging collaterals, promoting qi circulation and promoting blood circulation, so they are loved by sub-healthy people and middle-aged and elderly people. There are many benefits of soaking in hot springs, but it should be noted that autumn and winter are the seasons for raising Tibet. Soaking in hot springs for too long will hurt your vitality. It is generally recommended to soak for 5 to 10 minutes, come out after sweating slightly, and rest for a few minutes before soaking.

Step by step into the hot spring pool, let the body adapt slowly. Wet your body in advance: put your hand into the spring water, test the temperature at a depth of 30-40 cm, and then pour the spring water on your legs, arms and torso. When entering the pool, you should first stand up and soak your legs, then slowly soak your lower body (below your heart), and then let your upper body (above your heart) completely soak in the pool after getting used to it.

It is recommended to control the time when soaking in hot springs, and apply body lotion to "lock water" after soaking. People with skin diseases should stay away from hot springs. In addition, patients with cardiovascular and cerebrovascular diseases such as heart disease and hypertension should be extra careful when soaking in hot springs.