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Mountain climbing generally refers to folk mountain climbing. As a kind of sports, the health care function of rock climbing is: it can increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. Climbing in autumn, due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions. When climbing a mountain, with the height rising in a certain range, the contents of hydrogen ions and negative oxygen ions called "air vitamins" in the atmosphere are increasing. The reduction of air pressure can promote a series of changes in human physiological functions, and can also play an auxiliary role in treating asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients.
Climbing in autumn, the temperature changes most frequently, which is beneficial to human health itself: it makes people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes ("autumn freezing in traditional Chinese medicine" also includes this meaning). Of course, for the elderly and infirm, we can't just emphasize this health care function. Avoid the morning and evening when the temperature is low and climb slowly. When going up and down the mountain, you can adapt to the temperature by adding or subtracting clothes. Patients with hypertension and coronary heart disease. Every effort should be made to prevent accidents.
Jogging is also an ideal autumn exercise, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life. Recently, scientists also found that people who insist on jogging are less likely to get cancer.
Of course, the process of jogging is actually experiencing an "air bath". If people are often in polluted air, they will feel tired, weak limbs and reduce work efficiency. Therefore, both healthy people and sick people should take part in outdoor activities and breathe more fresh air. Autumn is a good time to go out and exercise in nature. In a day, if you have 1-2 hours to breathe fresh air outdoors, take out about 40 minutes for jogging, which will not only make you sick, but also enhance your physique and energy.
Cold water bath: The so-called cold water bath means taking a bath with cold water between 5-20℃, and the natural water temperature in autumn is within this range. The health care function of cold water bath is very obvious. First of all, it can strengthen the nerve's exciting function, and make you refreshed and clear-headed after bathing. Second, cold water bath can enhance the body's resistance to diseases, which is called "vascular gymnastics"; Thirdly, cold water bath also helps to enhance digestive function, and has a certain auxiliary treatment effect on chronic gastritis, gastroptosis, constipation and other diseases. The cold water bath exercise must adopt a step-by-step method: the temperature gradually decreases in autumn, and the human body gradually adapts to the cold cold water, so that in late autumn and winter, the cold water bath will not feel too cold. The cold water bath should be gradual, including the bathing parts from local to whole body, with the water temperature from high to low and the bathing time from short to long.