Due to the low temperature, high air pressure and dry weather after beginning of winter, the elasticity and ductility of human muscles, tendons and ligaments will be reduced, and the viscosity of muscles will be correspondingly enhanced, which will lead to the body becoming stiff and inflexible, and the ductility will be greatly reduced. Therefore, when we start physical exercise in winter, we should follow the corresponding health guidelines, so that we can not only achieve the purpose of keeping warm and keeping fit, but also avoid damaging our health due to improper exercise.
Rule 1: Warm up fully before exercise. Because a person's body will become stiff in a low temperature environment, it is easy to cause muscle strain or joint injury if you do not warm up sufficiently before exercise. Therefore, before the formal exercise, it is necessary to carry out "warm-up" exercises such as unarmed exercises and light weapons exercises, and the intensity of warm-up is appropriate to warm up the body and sweat slightly.
Rule 2: The thickness of clothes should be appropriate when exercising. After beginning of winter, the temperature is very low, so you should put on thick clothes before exercise and take off your coat after warming up. After exercise, you should go back indoors as soon as possible, do not blow cold air, and wipe your sweat and change clothes to prevent heat loss caused by alternating hot and cold and catch a cold.
Rule 3: Adjust your breathing in time during exercise. Because there are often sandstorms in winter, it is suggested that nasal breathing is the best exercise mode, and nasal inhalation and oral exhalation are also acceptable, but remember to inhale directly through your mouth. This is because the nasal mucosa can warm the inhaled air and reduce the stimulation of cold air to the respiratory tract to a certain extent; At the same time, nose hair can also effectively block bacteria, which can be called the "protector" of respiratory tract.
Rule 4: Keep the air circulating during indoor exercise. Many people are used to choosing indoor sports in winter, closing doors and windows to prevent the invasion of cold air. But in fact, due to lack of oxygen, it is easy to cause dizziness, nausea and other symptoms. Therefore, when exercising indoors, remember to keep the air circulating.
Second, beginning of winter should keep warm.
The weather in early winter is changeable. Many young women in the street still wear miniskirts, stockings and low-necked shirts, especially light chiffon and lace fabrics, which are very popular in the past two years. Many women who love beauty like to wear a chiffon dress, a thin coat and high boots to go out alone.
"Although it is necessary to freeze in the spring and autumn, in fact, we should pay attention to keeping warm after the first frost!" Chinese medicine believes that "if you don't hide in winter, you will get sick in spring." In other words, if you don't pay attention to health care in winter, you will have poor resistance in spring and get sick easily. Experts suggest that in order to enhance resistance, we should wear more clothes to keep warm and keep out the cold. The best way to deal with hot and cold weather is to wear two-piece suits. You can reduce clothes in hot weather and add clothes in cold weather.
Always keep your feet clean and dry, wash your socks frequently, and massage and stimulate the acupoints of your feet every day while washing your feet with warm water. Walk for more than half an hour every day to exercise your feet. Stick to rubbing the soles of your feet in the morning and evening to promote blood circulation. In addition, it is also important to choose a pair of comfortable, warm, light and hygroscopic shoes.
For women who love to wear skirts in winter, experts remind that the legs exposed outside the skirts are prone to cold, and symptoms such as chills, numbness, soreness, joint pain and redness may cause arthritis.
Third, prevent diseases.
Before and after beginning of winter, the physiological function of the elderly gradually weakened, and so did their resistance. It is time for diseases and pathogens to take advantage of it. Therefore, the elderly should pay special attention to the changes in the environment and take preventive measures as early as possible to avoid physical and mental harm. Bian Xiao reminds me that the diseases that are prone to occur in winter mainly include.
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.
Myocardial infarction: 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.
Influenza: It is not a big problem for the elderly to catch a cold in winter, 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 and chronic bronchitis. 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.
Fourth, spirit: keep quiet and optimistic.
In winter, human metabolism is in a relatively slow period. Therefore, keeping in good health in winter should be based on "hiding", which means that people should keep quiet in winter. Experts suggest that when things go wrong, we should learn to control bad emotions. We can vent our negative emotions in an appropriate way to keep our mind at peace. At the same time, we should get more sunshine. Because it gets dark early in winter and the light time is short, it is also a reason why people are prone to depression. Because when night comes, the secretion of melatonin in the pineal gland of the human brain is enhanced, which can affect people's mood, and light can inhibit the secretion of this hormone.
Beginning of winter should be calm, open-minded and optimistic, use his brain rationally and keep a good attitude. To protect the yang, you can't consume the yin essence excessively. In daily life, we should be regular, go to bed early and get up late, ensure adequate sleep, avoid overwork, pay attention to keeping your back warm and help Yang Zang. At the same time, we should exercise moderately, such as doing exercises and walking.
Regular massage in winter can improve immunity.
navel
Sit on a stool or lie on the bed, apply force with your right hand and forearm, and beat your navel continuously 100 times. You can also use hot compress and massage. This method has the effects of calming the heart, soothing the liver and benefiting gallbladder, harmonizing qi and blood, and dredging triple energizer.
armpit
Put your hands across your chest, massage the armpit on the opposite side, and massage moderately in circles for about three minutes. Then, the left hand slaps upward, the right palm slaps the left armpit, and the right side uses the same method, 30 times each and repeated 5 times. This method can regulate qi and blood, broaden the chest and soothe the nerves.
Popliteal space
Sit on a stool or lie down, and beat the popliteal fossa on both sides continuously with your hands, preferably 50 times each. This method can promote blood circulation and relieve leg fatigue, neck pain and other painful diseases, with good results.
anconeal fossa
One arm is straight, the elbow socket is down, the other hand is weak, and the two sides alternate 100 times. You can also ask your family to pat you. This method has the functions of promoting qi and blood circulation, removing blood stasis and detoxicating, and the effect is better if you insist on massage.
Sixth, go to sleep early.
Daily nursed back to health emphasizes "don't disturb the yang, lie down early and get up late, and wait for the sunshine", that is to say, in the cold winter, don't disturb the physiological function of the transformation of yin and yang because of disturbing the yang. Just as "in winter, heaven and earth are closed, blood is hidden, and people can't sweat out yang." Therefore, going to bed early and getting up late, and doing it at sunrise, to ensure adequate sleep, is conducive to hiding yang and yin and essence. Too few clothes are too thin, and the room temperature is too low, which is easy to catch a cold and consume yang. On the other hand, if the clothes are too thick and the room temperature is too high, it will cause diarrhea, the yang will not be hidden, and cold pathogens will easily invade.
Chinese medicine believes that "cold is yin evil and often hurts yang". The yang of human body is like the sun in the sky, which gives light and warmth to nature. Without her, nothing can survive. Similarly, if there is no yang in the human body, it will lose the vitality of metabolism. So, remember to "raise Tibet" in beginning of winter's daily aftercare.