Five times this Monday, once for 30 minutes, Chen Dale: Three kinds of kidney-protecting exercises. This way to protect the kidney, in addition to reducing the accumulation of toxins in diet and environment, also needs to achieve the effect of lowering blood sugar and burning fat through aerobic, muscle and stretching exercise, and at the same time reduce the burden on the kidney by sweating, helping gastrointestinal peristalsis, excreting feces and other detoxification methods. Qian Wenjian, director of the Department of Nephrology at Changhua Christian Children's Hospital, explained that we often see that after the age of 40, many people develop insulin resistance and fat accumulation because of aging, or because their diet exceeds the amount that the body can metabolize, especially because they consume too much sugar and oil. Once the blood sugar in the body is too high and the free fatty acid in the body is too high, it will accelerate the aging of the kidney. (Editor's recommendation: Kidney function begins to decline at the age of 30. Don't do three things to care for the kidneys. Therefore, besides diet control, exercise is the only way to reduce insulin resistance and fat accumulation. Moreover, during exercise, people will feel warm, because the blood circulation is better and the overall metabolism will be improved. What exercise should I do? Chen Shiting, a nutritionist at Kangning Hospital, believes that aerobic exercise, weight-bearing training and stretching exercise should all be done, especially for people with chronic diseases. It is suggested that people who have no exercise habits before should start exercising step by step. Aerobic exercise, weight training and anaerobic exercise should be combined at least five times a week for 30 minutes each time. If you have symptoms such as shortness of breath, nausea, vomiting and joint pain during exercise, you should stop exercising and have an evaluation by a professional doctor. Aerobic exercise and walking-30 minutes each time, five days a week. Studies have found that regular walking can make patients with kidney disease live longer and reduce the chances of kidney dialysis. This is because walking can make the blood supply more comprehensive. You know, the kidney filters 7 liters of blood every hour, which is quite sensitive to blood pressure and blood flow. Therefore, through regular walking, the blood circulation is better and the kidneys are naturally healthy. ● How to do it? Keep your lower abdomen small and your knees slightly bent when walking, and try to move to the lower limbs full of large muscles, so that blood circulation will be better; There is also exercise to achieve cardiopulmonary function until you can breathe, sweat slightly and your heart beats faster, so that you can really maintain your kidneys. In addition, it will be better to walk with the heel, because Chinese medicine believes that the heel is the source of kidney essence, and walking with the heel landing first can effectively prevent osteoporosis. Jogging-jogging for 30 minutes five days a week is similar to walking. It is through regular cardiopulmonary exercise to achieve smooth blood circulation and maintain the kidneys. More importantly, there is a lot of sweat when jogging, most of which is water and the rest is sodium chloride. In other words, jogging and sweating can eliminate excessive sodium ions in the body and further reduce the burden of eliminating excessive sodium ions in the kidneys, thus maintaining the kidneys. On the other hand, too much sodium ion can easily cause cardiovascular diseases. If excessive sodium can be eliminated by sweating, the risk of cardiovascular diseases such as hypertension can be reduced, and of course the occurrence of kidney diseases can also be reduced (because the kidney is very sensitive to blood pressure). (Editor's recommendation: Too little sleep, the risk of kidney disease is 65% higher! 4 recruit a good kidney, fatigue and edema disappear) ● What should I do? It is suggested that people with muscle weakness or degenerative arthritis near their knees should do weight training step by step to strengthen the muscles near their knees so as not to increase the burden on their knees. Five times this Monday, once for 30 minutes, Chen Dale: Three kinds of kidney-protecting exercises. This way to protect the kidney, in addition to reducing the accumulation of toxins in diet and environment, also needs to achieve the effect of lowering blood sugar and burning fat through aerobic, muscle and stretching exercise, and at the same time reduce the burden on the kidney by sweating, helping gastrointestinal peristalsis, excreting feces and other detoxification methods. Qian Wenjian, director of the Department of Nephrology at Changhua Christian Children's Hospital, explained that we often see that after the age of 40, many people develop insulin resistance and fat accumulation because of aging, or because their diet exceeds the amount that the body can metabolize, especially because they consume too much sugar and oil. Once the blood sugar in the body is too high and the free fatty acid in the body is too high, it will accelerate the aging of the kidney. (Editor's recommendation: Kidney function begins to decline at the age of 30. Don't do three things to care for the kidneys. Therefore, besides diet control, exercise is the only way to reduce insulin resistance and fat accumulation. Moreover, during exercise, people will feel warm, because the blood circulation is better and the overall metabolism will be improved. What exercise should I do? Chen Shiting, a nutritionist at Kangning Hospital, believes that aerobic exercise, weight-bearing training and stretching exercise should all be done, especially for people with chronic diseases. It is suggested that people who have no exercise habits before should start exercising step by step. Aerobic exercise, weight training and anaerobic exercise should be combined at least five times a week for 30 minutes each time. If you have symptoms such as shortness of breath, nausea, vomiting and joint pain during exercise, you should stop exercising and have an evaluation by a professional doctor. Aerobic exercise and walking-30 minutes each time, five days a week. Studies have found that regular walking can make patients with kidney disease live longer and reduce the chances of kidney dialysis. This is because walking can make the blood supply more comprehensive. You know, the kidney filters 7 liters of blood every hour, which is quite sensitive to blood pressure and blood flow. Therefore, through regular walking, the blood circulation is better and the kidneys are naturally healthy. ● How to do it? Keep your lower abdomen small and your knees slightly bent when walking, and try to move to the lower limbs full of large muscles, so that blood circulation will be better; There is also exercise to achieve cardiopulmonary function until you can breathe, sweat slightly and your heart beats faster, so that you can really maintain your kidneys. In addition, it will be better to walk with the heel, because Chinese medicine believes that the heel is the source of kidney essence, and walking with the heel landing first can effectively prevent osteoporosis. Jogging-jogging for 30 minutes five days a week is similar to walking. It is through regular cardiopulmonary exercise to achieve smooth blood circulation and maintain the kidneys. More importantly, there is a lot of sweat when jogging, most of which is water and the rest is sodium chloride. In other words, jogging and sweating can eliminate excessive sodium ions in the body and further reduce the burden of eliminating excessive sodium ions in the kidneys, thus maintaining the kidneys. On the other hand, too much sodium ion can easily cause cardiovascular diseases. If excessive sodium can be eliminated by sweating, the risk of cardiovascular diseases such as hypertension can be reduced, and of course the occurrence of kidney diseases can also be reduced (because the kidney is very sensitive to blood pressure). (Editor's recommendation: Too little sleep, the risk of kidney disease is 65% higher! 4 recruit a good kidney, fatigue and edema disappear) ● What should I do? It is suggested that people with muscle weakness or degenerative arthritis near their knees should do weight training step by step to strengthen the muscles near their knees so as not to increase the burden on their knees. Second, weight training training pelvic muscles-5 times a week, each time 10 minute, the pelvic cavity contains muscles around the bladder, urethra, * * and rectum, and the pelvic floor consists of levator ani and other muscles. As long as the muscles around the pelvic cavity are well trained, men can stay away from prostate diseases and women can stay away from uterine diseases, which is also of great help to the kidneys, because it can promote blood circulation and reduce the burden on the urinary system. Kegel movement, for example, is a good way. The method is as follows: Step ① Lie flat, bend your knees, contract hip muscles, and lift the anus upward. 15 seconds, then rest 10 seconds, at least 5 times. Step 2 Put your feet on the ground with your hips up, and at the same time contract your hips and lift your anus. 15 seconds, then rest 10 seconds, at least 5 times. It is recommended to do it every night before going to bed. Exercise waist muscles-5 times a week, 5 minutes each time, the waist is the home of the kidney, that is to say, if the waist muscles are well exercised and the blood runs smoothly, it can play a role in strengthening kidney health. Furthermore, once the muscles of the waist are strong, it is naturally not easy to feel backache. For example, supine leg lifting is a good exercise to exercise the front waist muscles. The action is as follows: Step ① Lie flat, put your hands on your sides, and lift your legs perpendicular to the ground to prepare. Step 2 slowly put down your legs, knees and feet together, so that your legs form a diagonal. Step 3 slowly retract your legs, keep your abdomen tight, and repeat for 5 minutes. Third, stretching exercise is simple for half a month-3 times a week? 5 times, each time repeating 3 cycles. Don't forget to stretch your muscles after weight training. By stretching, we can relax tight muscles and joints and activate blood circulation. The following is the half moon yoga style. Editor's recommendation: 5 strokes of lung and kidney yoga to help you sleep well! ) Step 1 Put your feet together and prepare for the mountain. The second step is to inhale, stretch your hands up, put your hands next to your ears, lengthen your body and keep your back straight. Step 3 Exhale and stretch the body to the right at the same time, lengthen one side of the body, end one side and then change to the other side, which can be repeated for 3 times. This action helps to relax the waist muscles. Can you do it three times a week? Five times. Twist-3 times a week? Spine twisting five times, repeating three cycles each time, can directly and fully stretch the position of the kidney, which is the best stretching method. Step 1 Sit on the ground with your feet straight, your left foot bent on your right leg, and your calf pressed on your right foot. Step 2 Take a deep breath, lift the pelvis and twist from the waist to the left when exhaling. The third step is to keep your posture, stay for five breaths, and slowly turn right when inhaling. Step ④ Then switch to the other side and repeat the action. Tonifying kidney * * * method-1time in the morning and evening, about 200 times at the waist each time * * * can promote blood circulation near the kidney and has a certain nourishing effect on the kidney. Stand. Rub your hands and palms together until the palms are hot. Step 2 is placed on the muscles on both sides of the waist. Step 3 * * * Up and down the waist, it is better to have a hot feeling at the waist. This article is taken from "Today's Weekly Living My Health: Doing So, Successfully Reversing the Kidney"/Today's Weekly.