When the solar term comes in beginning of winter, it usually indicates the arrival of winter. At this time, people often start their own health plans. Because winter can easily cause some diseases, most people will keep healthy through exercise and other means at the beginning of winter. So how does beginning of winter exercise? What is the beginning of winter solar term exercise? How does beginning of winter exercise?

1, long-distance running

The temperature is low in winter. Long-distance running can stimulate the body's protective response, speed up blood circulation, speed up the blood flow in the brain, and improve the central adjustment ability of brain temperature, thus providing more nutrition for the brain and making the brain more awake. Long-distance running can clean harmful substances in the excretory system and reduce cholesterol in the blood. Can be used for preventing hyperlipidemia, arteriosclerosis, coronary heart disease, cerebrovascular disease, etc. Long-distance running in winter can enhance the functions of cardiovascular system and respiratory system, promote the healthy work of muscles, bone marrow, nerves and various organs, thus improving the body's disease resistance, and the most obvious effect is to prevent colds.

Long-distance running can also make people full of optimism, feel comfortable and help stimulate appetite; Persisting in long-distance running in the cold can also exercise willpower.

Step 2 jump rope

Women are especially suitable for mental exercise in winter. Skipping rope after solar terms in beginning of winter can enhance cardiovascular, respiratory and nervous system functions, prevent arthritis, obesity, osteoporosis and other diseases, relax the mood, and is beneficial to mental health.

3. Winter swimming

Winter swimming can transport more oxygen to brain cells, which is beneficial to eliminate brain fatigue, enhance the function of nervous system, make people experience rich, flexible and quick-thinking, and improve the cold tolerance of human body.

Matters needing attention in early winter exercise.

(1) Don't be too violent.

Proper exercise and sweating can enhance physical fitness and improve cold tolerance. If you sweat a lot, it runs counter to the way of keeping in good health in winter and is bad for your health.

(2) Be fully prepared

After beginning of winter, the temperature is low. When it is cold, the blood vessels on the body surface contract, the blood flow is slow, the muscle maturity increases, and the ligament elasticity and joint flexibility decrease. If there is no sufficient preparation, sudden and strenuous exercise will easily lead to injury.

Therefore, adequate preparation activities should be done before exercise, such as cutting hands, stretching arms, kicking, turning around, expanding chest, etc., in order to improve the extensibility of muscles and ligaments and the flexibility of joints and avoid sports injuries as much as possible.

(3) control breathing

The nasal cavity can warm the air, block the dust and bacteria in the air and protect the respiratory tract. During exercise, due to the increasing oxygen consumption, nasal breathing is difficult to meet the needs. At this time, the mouth can be mixed with the nose and mouth, the mouth should be half-opened, and the tongue should be rolled up against the upper jaw, so that air can pass through the teeth and reduce the adverse stimulation of cold air on the respiratory tract.

Beginning of winter beware of three diseases.

stroke

Stroke is a common and frequently-occurring disease of the elderly, especially in cold winter. Most elderly people have high blood pressure. When they encounter cold weather, their bodies can't adapt, and their blood pressure will rise accordingly, which is a risk of stroke. Therefore, it is necessary to take precautions as early as possible and not to take it lightly. Prevention should do several things: first, keep warm from the cold, pay attention to the change of weather, and pay attention to adding clothes to keep warm from catching cold; Second, we should properly supplement nutrition and enhance physical fitness; Third, do a good job in the prevention and treatment of hypertension, coronary heart disease and diabetes. Patients with this disease should take medicine according to the doctor's advice and should not stop taking medicine without authorization.

Coronary thrombosis

Myocardial infarction is also a high incidence period for the elderly in winter. When the human body is stimulated by cold, vasoconstriction leads to myocardial ischemia and hypoxia, which is easy to induce angina pectoris. If the measures are not effective, myocardial infarction will occur, leading to death. This is not unprecedented and inevitable. In addition to paying attention to cold and warmth, the indoor temperature should be controlled at about 65438 08℃, and it is not advisable to go out for too long. Pay attention to wind and warmth to avoid catching cold and wind. Usually, you can take drugs that reduce blood fat, thrombolysis, dilate blood vessels and prevent myocardial hypoxia to avoid accidents.

flu

Cold in winter is not a big problem for the elderly, but if it is not treated in time, it will easily lead to a variety of life-threatening complications, such as pneumonia, cor pulmonale, asthma, chronic bronchitis and so on. It is reported that the mortality rate of lung infection in the elderly is as high as 36%. Therefore, in the cold winter, the elderly should pay attention to strengthening cold-resistant exercise and adjusting diet. It is best to wash your face with cold water and your feet with hot water every day to improve your immunity and prevent the flu.