First, the exercise principle
1, persevere
When a person reaches middle age, many people are reluctant to exercise. After realizing the importance of physical exercise, they will persevere and persist. In particular, it is necessary to overcome the situation of "fishing for three days and drying the net for two days" in order to receive good physical exercise results.
Step by step
However, we should also pay attention to the progress of exercise and follow the principle of gradually increasing the amount of exercise from a young age, because people's physical strength, endurance and dexterity are gradually improved. People's internal organs and functional activities also need an adaptation process, and they should not be eager for success, let alone fatigue.
3. Moderate exercise
Everything should be measured. No matter what kind of exercise, muscles and joints in all parts of the body must be exercised, but excessive exercise is not good for the body, which is easy to cause fatigue and even damage to internal organs or the body. Therefore, we should pay attention to proper rest when exercising. The so-called moderate exercise should be based on the principle of "lightness, softness and stability". In the initial stage of physical exercise, it should be less than more, slower than faster, and gradually increase. When exercising, you should avoid quick, rotating or bowing movements, or actions that may fall. People who are over middle age should not take part in competitive or sudden intense activities, nor should they engage in monotonous and repetitive work for a long time.
4. Exercise time
Many old people do morning exercises. In the morning, the air is fresh and energetic, which is the best time to exercise. Just after eating, it is not appropriate to do exercise immediately, and it is suitable for exercise after a rest 1 ~ 2 hours.
5. Precautions before and after exercise
Pay attention to warm-up before exercise, which can prevent palpitation, shortness of breath, fainting and other phenomena caused by sudden intense activity. Organize activities after exercise to make the body gradually return to normal, which is conducive to the adjustment of the whole body organs and can also prevent the occurrence of unfavorable factors to the body.
6. When you feel unwell or exhausted: You can't exercise forcibly, but you can reduce or temporarily stop exercising.
Second, the benefits of exercise.
1, which can control weight.
Some people spend money to lose weight, and some people can't find a good prescription because they are not fat, but everyone often ignores that besides a reasonable diet, exercise is the best way to control weight. Exercise can prevent excessive weight gain, help to lose weight, and at the same time strengthen muscles without losing weight.
Consume calories during exercise, promote metabolism after exercise, increase appetite and form a virtuous circle, which can not only lose weight but also maintain symmetry. For example, climbing a flight of stairs every day is a good exercise.
2. It can enrich life.
The content of life does not mean working and eating. You should also have your own hobbies, and of course, you should also have proper exercise and exercise. There are many forms of sports, which are interesting, can make people relax, feel happy, enhance their feelings with family and friends, enrich their spare time, expand the scope of communication, and enrich the content of life.
Therefore, we should choose the exercise we like and can do, insist on exercising and encourage ourselves to try new forms of exercise constantly, because it can bring freshness and a sense of accomplishment.
3. Improve sexual life and relationship between husband and wife
Don't think that sports are for the elderly and students. Married people should actually exercise more, because proper exercise can improve their state of being too tired to enjoy a harmonious sex life. Exercise can make people energetic, increase self-confidence and have a positive impact on sexual life.
4. Enhance physical fitness and resist diseases
Nowadays, more and more people are troubled by traditional senile diseases such as heart disease and hypertension at a young age. At this time, exercise is the best way of health care. Proper exercise can promote blood circulation, reduce the risk of cardiovascular diseases, lower cholesterol and enhance body resistance. Many common diseases, such as stroke, metabolic disorder, diabetes, depression, rheumatism, arthritis and even cancer, can be prevented by exercise.
5. Improve people's mood
Nowadays, people's health is largely due to bad mood, mental tension and excessive pressure, which deprives too many people of happiness, but it is not well released and alleviated. If you often feel the need to vent your emotions or want to release the tension and stress in your body, exercise is a good way. For example, walking for half an hour can relieve emotions and is good for both body and mind.
Exercise can stimulate the brain to release chemicals, making people relaxed and happy, so we should insist on regular exercise, which will make people express their self-confidence and spirit from the inside out.
6. Energetic and full of positive energy
Moderate exercise can enhance physical fitness, improve mental health and resist stress. The improvement of physical and mental health can make people look energetic, full of positive spirit, and more energetic and efficient in dealing with daily chores in work and life.
7. Help improve the quality of sleep
I feel sleepy at work, but I can't sleep well when I lie down. I often have all kinds of dreams and feel very tired when I wake up. This is the experience of many people, but I can't find a good way to improve it.
Actually, exercise is the best way. Moderate physical exercise can improve sleep, help people fall asleep quickly and enjoy a higher quality of sleep. It's very pleasant to exercise for a while every night, take a hot bath at home and have a comfortable sleep.