This can be said to be an exercise that anyone can do anywhere, preferably in parks and other places with fresh air and lush plants, so as to absorb more negative oxygen ions in the air and have good nutrition, regulation and soothing effects on people's cardiopulmonary function and nervous system. When walking, the constant movement of legs and arms can promote the increase of vascular elasticity, especially the constant movement of legs, which can promote more blood to return to the heart, improve blood circulation and improve the working efficiency of the heart. Walking is also conducive to maintaining the calcium balance of the human body, helping to lose weight, helping to relax the spirit, reducing depression and depression, and improving human immunity. Some medical experts believe that a brisk walk 30 minutes before going to bed is helpful to sleep, and its effect is no less than that of oral sedatives.

Second, jogging.

Regular jogging and alternating walking can prevent fractures. Long-distance running helps to prevent cholesterol from rising. Be fully prepared before running, try to relax when running, pay attention to rhythm and flexibility, and keep a brisk and powerful pace. When jogging, a lot of oxygen is absorbed, sweat is increased, and poisons in the body are discharged, which improves people's mood, exercises people's will and enhances people's disease resistance. If it is jogging for the purpose of exercise, the amount should not be less than 5 minutes each time. The longer the duration, the better the exercise of cardiopulmonary function. If the purpose is to lose weight, it should be more than 20 minutes. The amount of exercise and the duration of each time should be gradual. You can combine running and speed at first, and then gradually increase the distance and speed after adapting. When you need to stop practicing for some reason, you should also reduce it day by day.

Third, ride a bike.

Cycling can exercise the lower limb muscles, strengthen cardiovascular function, enhance endurance, promote metabolism and regulate human body fat. According to the survey report of the British Medical Association, riding a bicycle can turn those who suffer from neurosis and obesity into healthy people. Investigation shows that cycling for more than 30 kilometers per week can reduce the incidence of cardiovascular diseases by 50%. Aerobic cycling should pay attention to increasing deep breathing, generally more than 30 minutes. The correct posture of riding a bicycle is to lean forward slightly, with men leaning forward about 30 degrees and women leaning forward about 20 degrees, with the center of their feet just stepping on the pedal. This can play a role in regularly massaging Yongquan point in the foot. There are many ways to exercise by bicycle, such as riding slowly for a few minutes, riding fast for a few minutes, alternating cycle interval exercise; Strength training method for riding fast uphill or headwind.

Fourth, walk backwards.

This kind of uncharacteristic exercise can stimulate muscles that are difficult to move at ordinary times, so that blood circulation and the body are in a state of balance, which has a good preventive and therapeutic effect on cerebrovascular diseases, insomnia, neurasthenia, hypertension and so on. However, when doing this sport, the clothes and shoes are similar to those when jogging or walking. Be sure to choose a safe venue, the ground should be flat and wide, and it is best to have no vehicles and pedestrians. Beginners must walk slowly.

Verb (abbreviation for verb) climbing a mountain.

Autumn is the golden season for mountain climbing. As a kind of physical exercise, the health care function of mountain climbing is to increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. Mountaineering is called "cardiovascular gymnastics", which can exercise muscle strength and respiratory system, and enhance the function of heart and blood circulation system. Repeated, long-term and low-load mountaineering exercises are not only beneficial to keep blood pressure, blood lipid and blood sugar at normal levels, but also promote bone health and have a special role in preventing osteoporosis. Mountaineering in autumn can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes.

Six, climb the stairs

This is a sport similar to mountaineering, and athletes compare it to "vertical mountaineering". Research by British scientists shows that climbing stairs for two minutes many times a day can reduce cholesterol content, increase protein beneficial to human body, promote blood circulation and energy metabolism, enhance cardiovascular system function and improve myocardial nutrition, which is of great significance for preventing cardiovascular diseases and increasing vital capacity. Climbing stairs can make leg muscles contract and relax regularly, enhance the strength of waist and leg muscles, maintain the flexibility of each joint of lower limbs, and help to delay leg contraction. According to the measurement, the calories consumed by people going up and down stairs are five times that of walking at the same time, 2.5 times that of swimming, 2 times that of playing table tennis and 0.25 times that of running. Climbing stairs 10 minute, the human body needs to consume about 837.2 joules of heat, and the heat consumed by going downstairs is one third of that of going upstairs. Climbing stairs also helps to lose weight.

Seven, swimming

Swimming can exercise respiratory muscles such as pectoral muscle, diaphragm muscle and costal muscle, thus improving lung function, respiratory efficiency and alveolar elasticity. As a horizontal sport, swimming can reduce the burden on the heart and spine. Stimulation and pressure of water can also improve blood supply. Swimming has obvious effects on preventing and treating low back pain, arthritis, neurasthenia and obesity besides respiratory diseases and cardiovascular diseases.

Finally, I wish you good health and good exercise habits.