Positive effects of moderate exercise on individual health. Many people exercise in their spare time, and moderate exercise is good for our health. Next, I will show you the positive effects of moderate exercise on individual health.

Positive effects of moderate exercise on individual health. Prevention of coronary respiratory and metabolic diseases.

Second, reduce the incidence of cancer.

Third, prevent injuries, reduce the probability of sports injuries and maintain good joint function.

Fourth, help achieve and maintain the right weight and help achieve and maintain the right body composition.

Moderate exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. Don't take part in sports when you are extremely tired. Exercise is harmful to the human body at this time. The scientific attitude towards sports is "persistence is the most important, moderation is the most important".

In other words, exercise can't touch ten cold, exercise must persist, and you can't give up halfway. Even if you can't exercise every day, you should exercise three to five times a week and continue. In order not to cause bone and joint injuries and high energy consumption, middle-aged and elderly people should usually choose low-intensity long-term exercise instead of explosive short-term exercise.

Six aspects of preventing sports injuries:

1. Choose the right exercise and make a reasonable exercise plan.

The purpose of exercise is to be healthier, and it is necessary to guard against sports risks and sports injuries. People of all ages and health conditions should make appropriate exercise programs according to their exercise intensity and exercise time, such as exercise types, exercise time, exercise duration, exercise frequency and so on.

Experts recommend that swimming and cycling are two sports that have little effect on the body. Knee joint and ankle joint are the most important load-bearing joints of human body, and excessive flexion and extension will cause damage to knee joint and ankle joint.

In the process of swimming, gravity and buoyancy cancel each other out, and the joints are exercised without load. A lot of upper limb exercises can make the shoulders and back well trained, and leg exercises can also enhance the flexibility of the joints. When riding a bicycle, the knee joint and ankle joint are not load-bearing, which can increase the muscle state and cause less damage to the body.

2. Fully warm up and stretch dynamically before exercise; Finishing after exercise and static stretching.

No matter what exercise you are engaged in, you should remember to warm up before exercise and stretch after exercise. Warm-up before exercise and stretching after exercise are even more important than the exercise process.

Warm-up can enhance the flexibility of ligaments, and good warm-up exercise can fully reduce the damage caused by exercise and prevent ligaments from tearing due to excessive exercise. Stretching after exercise can accelerate the metabolism of lactic acid, prevent lactic acid from accumulating in the body, and avoid the feeling of whole body pain the next day.

3, timely and moderate, do what you can.

Every time you exercise, the greater the amount, the better. Exercise also needs to grasp the principle of moderation and timeliness. Many people think that as long as you exercise more, it will be good for your health. In fact, once the intensity of exercise exceeds the load of muscles, it will easily lead to physical overdraft and muscle strain. In addition, we must adhere to the principle of "timely". Experts suggest that the most suitable exercise time in a day is around 4 pm, and it is recommended to do moderate to high-intensity exercise at least 3 to 5 times a week.

Moderate to high-intensity sports can include all kinds of sports, such as walking, running, swimming, ball games, cycling, aerobics and so on. In recent years, the American Sports Medicine Association regards moderate and high-intensity sports activities three times a week as a brand-new national sports goal, instead of simply counting the steps.

Because walking slowly can't meet the needs of exercise, the number of steps generated by commuting and indoor small-scale walking is invalid, and the amount of exercise can't be simply measured by 1000 steps.

4. Wear clothes, shoes and socks suitable for sports, and pay attention to the safety of places and equipment.

Wear loose and comfortable sportswear, shoes that fit your feet, cotton-padded jacket with good air permeability and sports shoes when exercising, which can play a certain buffering and protecting role. At the same time, we should pay attention to the cleanliness of the sports environment and venue, avoid going to places with dirty air and insufficient oxygen, and it is best to choose runways and playgrounds with soft ground, or exercise in flat and wide venues.

5, exercise should be carried out as required, pay attention to sports protection.

If you pull a strain or sprain during exercise, you can treat yourself with the principle of "rice", that is, stop exercising immediately by braking (R); Cold compress (I), but the cold compress time should not be too long, once every hour, not more than 10 minute;

Compression (c): bandage the injured part and fix the ice pack on the injured part; Raise (e), properly raise the strained part and relax the muscles in the strained part. But when the degree of injury is serious, you must go to the hospital for professional examination and treatment.

6. Try to exercise under the guidance of a doctor or an expert.

Sick people and middle-aged and elderly people are high-risk groups of sports injuries. If there is a chronic disease, it is suggested to evaluate the cardiopulmonary condition at the same time so that the doctor can give the most scientific exercise prescription. For example, diabetic patients should not exercise on an empty stomach, but should exercise every day or every other day, and hypertensive patients should not exercise with their heads down.

The exercise process should be gradual, and the training plan should be arranged reasonably. Never rush headlong into action and blindly "follow the trend". Only by making an exercise plan according to your own situation and doing targeted, scientific and reasonable exercise can you avoid unnecessary sports injuries.

Positive effects of moderate exercise on individual health. Health-keeping exercise is good for your whole body muscles. There are about 6 billion muscle fibers in the human body, including 639 muscles, which are divided into voluntary muscles and involuntary muscles. All movements of the body are due to muscle contraction. Human physical strength is also produced by muscle contraction.

Insist on exercise, muscle fibers will gradually become thicker and stronger, the reserves of protein and glycogen will increase, blood vessels will be rich, blood circulation and metabolism will be improved, and the endurance, speed, flexibility and accuracy of muscle movements will be improved, thus preventing muscle aging.

The benefits of exercise on bones II. There are 206 bones all over the body. It can support, protect and exercise the human body. Bone marrow also has hematopoietic function. Exercise and health preservation can make bones grow well, promote bones to be strong, and enable bones to bear greater loads.

Muscles are attached to bones. Insisting on exercise can enlarge the bony process at the attachment of muscles, improve the blood circulation and metabolism of bones, thicken the density of the outer layer of bones, make bones stronger, and improve the ability of bones to resist fracture, bending, compression, elongation and torsion. Enhance the toughness of joints, improve the elasticity and flexibility of joints, and prevent bone hyperplasia and degeneration of ligaments and muscles. Continuous exercise can make people relaxed, agile and powerful.

The benefits of exercise on respiratory organs. The human lung consists of about 750 million alveoli, which are the main organs for breathing. The human body continuously sucks in oxygen from the fresh air in nature, and exhales carbon dioxide produced by tissue and cell metabolism. This process of absorbing oxygen and expelling carbon is called breathing. In a quiet state, the average person breathes1.6-1.8 times per minute.

When people inhale as much as possible and then exhale as much as possible. The total exhaled volume is called vital capacity. Normal adult male's vital capacity is about 3500-4000ml, and female's is 2500-3000ml.

Continuous exercise can strengthen the respiratory muscles, enlarge the range of breathing movements, increase breathing difference, increase vital capacity and deepen breathing depth. With the improvement of respiratory function, lung gas exchange is sufficient, oxygen content in blood increases, and the oxidation process of energy substances is perfect, thus promoting the metabolism of the whole body. It is extremely beneficial to maintain vigorous energy and delay physical aging.

Related reading: Is exercise sweating good for the skin?

Exercise can also accelerate gastrointestinal peristalsis, improve digestion and absorption function, and promote the comprehensive absorption of nutrients. In addition, exercise also helps to strengthen the body's resistance and reduce the impact of certain diseases on the skin; Proper exercise in different parts of the body can change the muscle structure and reduce the accumulation of subcutaneous fat.

1, to help the wound heal:

In fact, few people know that sweat glands actually help wound healing. We have millions of sweat glands with exocrine function. These sweat glands belong to adult stem cells. Storage and storage can help wound closure and accelerate wound healing.

2, wonderful detoxification function:

When we sweat, do we really excrete toxins from our bodies through sweat? In fact, sweating under normal circumstances mainly excludes too much salt, urea, ammonia and alcohol. Excessive sodium salts harmful to the body and toxins produced by metabolism in the body can also be excreted with sweat. This is what people often call detoxification.

3, sweat has antibacterial function:

Our sweat glands can secrete an antibacterial substance called dermatan, which can help the skin improve its resistance.

4, sweating (exercise) helps to eliminate acne:

Exercise and sweating can help us clean the dirt on our pores and skin. However, you should clean your skin after exercise. Otherwise, sweat mixed with grease garbage will aggravate pore blockage. Secondly, a lot of reasonable exercise can promote the metabolic rate of various functions of the body, ensure the health of all parts, and thus reduce acne.

5. Change your mood:

Sweating during exercise can stimulate the brain to produce endorphins, thus changing one's mood, controlling mood swings and helping to relieve pain.

Indeed, proper sweating is good for your health. However, after the human body sweats a lot, substances such as alkali, salt and urea in the sweat stay on the skin surface for a long time, which will destroy the weak acidity of the skin and make the skin prematurely aging. So wash your face in time after sweating a lot. Once the sweat is not cleaned up in time, it will do some harm to your skin.

We all know that it is not recommended to wash your face with water immediately after exercise. In this process, the pores of the skin suddenly close, and the excess impurities cannot be completely metabolized and blocked in the pores, resulting in pore blockage. Microfiber sports towel is specially designed by Weifang New Environment Commodity Co., Ltd. for this situation. It is woven with 0. 13 denier microfiber and feels soft and comfortable. As a sports towel, it can absorb sweat quickly. Keep the skin surface clean and fresh, in addition, it has the characteristics of easy washing and quick drying, no odor, no hair loss and no bacteria breeding, which perfectly solves the problem of sweating after exercise for us.

The positive impact of moderate exercise on personal health 3 benefits of exercise

Benefits 1: weight control

Exercise can prevent obesity, and for obese people, exercise can lose weight. When you do exercise, your body will burn a lot of fat, and the excess fat in your body will be consumed. Naturally, there is no fat accumulation leading to obesity. It is not enough to eat without exercise, especially if you often eat greasy and high-fat food, you usually need to maintain a certain frequency of exercise.

Benefit 2: It makes you energetic.

During exercise, more oxygen and nutrients will be fully circulated to various organs and tissues, making the whole cardiovascular system work more effectively. Exercise can greatly improve people's cardiopulmonary function, so that people are not easy to get tired and full of energy in the future.

Benefit 3: Improve the quality of sleep.

Many modern urbanites have the bad habit of staying up late and losing sleep. They can't sleep at night and can't get up in the morning. The whole biological clock is out of order, which is unhealthy. The advantage of exercise is that it can help you fall asleep quickly. Once the quality of sleep is improved, the whole person's mental state will be better.

Benefit 4: Enhance disease resistance.

Exercise helps to increase the content of beneficial cholesterol in the body, reduce the triglycerides that are harmful to the body, make the blood circulation of the body smoother, and reduce the risk of cardiovascular diseases. People who exercise regularly can prevent diseases such as stroke and metabolic syndrome.

Benefit 5: Bring a good mood.

Exercise can improve people's nervousness and adjust their mental state. Exercise can stretch the body and mind, relieve the pressure and fatigue caused by work and study, keep people in a healthy mental state, give full play to their enthusiasm and creativity, and improve their own development.

Benefit 6: Improve brain function.

Exercise can improve brain function and make brain thinking more agile and flexible. Because exercise can regulate the nerve center, exercise needs the command of the brain nerve, so that the central cells of the brain are in an excited state and the vitality of brain cells is constantly enhanced.