As a national fitness promotion, "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.

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.

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.

jogging

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 jog too fast so that you can breathe normally. Pay attention to inhale through the nose and exhale through the mouth.

Extended data:

According to Medical Care, researchers from the University of Toronto in Canada said that moderate exercise is aerobic exercise three times a week. Too intense or even high-intensity exercise, such as aerobic exercise more than five times a week, will reduce people's immunity.

In this study, the University of Toronto asked some people aged 19~ 29 who didn't exercise much at ordinary times to do aerobic exercise for 40 minutes three times and five times a week respectively for 12 weeks.

Then from the blood test, it was found that the number of CD 16NK cells in people who exercised three times a week increased by 27%, those who exercised five times a week only increased by 2 1%, those who exercised five times a week decreased by 33%, and those who exercised three times a week did not change.

Researchers say that although exercise has many benefits, excessive exercise is not appropriate. As long as you insist on 30 minutes of aerobic exercise three times a week, you can achieve the effect of promoting health.

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