Walking fast is the simplest aerobic exercise, which can be mastered without deliberate training. A brisk walk is not a simple walk. The basic principle is to take a step, swing back and forth with upper limbs, raise your head and stride. If you exercise, you should keep breathing a little faster, but you can talk easily. In terms of walking distance, you don't need to force 65,438+0,000 steps, you can master it flexibly according to your own physical strength, so you don't feel too tired, and you are still interested in exercising the next day. This kind of intensity is not great for exercisers, which is convenient for long-term persistence. A relaxed and pleasant walk can make people feel a little tired and help improve the quality of sleep, but if you exercise too much, it will affect the quality of sleep. This degree requires exercisers to observe carefully and adjust flexibly according to their physical condition.
Tai Ji Chuan Tai Ji Chuan is a traditional fitness exercise in China, which is deeply loved by people and can be practiced at any age. Tai Ji Chuan is not only characterized by simple physical exercise, but also requires practitioners to be calm and stable. This feature determines that practicing Tai Ji Chuan can improve sleep quality. Tai Ji Chuan had better practice outdoors. Don't worry if you can't master the whole set of movements for a while. Step by step, no hurry and no rashness is the best exercise.
Yoga Yoga is gentle, gentle, mainly stretching limbs and relaxing muscles, and also requires mental stability and calmness. This feature determines that yoga can improve the quality of sleep. It should be noted that beginners should not be greedy and quick, but should master simple movements first. If you blindly impact difficult movements, it is very likely to cause muscle soreness, which is not conducive to sleep. Any physical exercise needs to be gradual.
Combing your hair is actually a very good self-massage and helps you sleep. When combing your hair, you can gently comb your hair with a wooden comb, gently stimulate your scalp, or comb your hair with your fingers. When combing your hair with your fingers, you can gently massage your scalp with your fingertips first, and then comb your hair from front to back. Long-term adherence to combing your hair before going to bed helps you sleep.
Soaking feet before going to bed is a very popular way to help people sleep. Soaking feet before going to bed can relieve fatigue, make people feel relaxed and help them sleep. When soaking your feet, you need to pay attention to the fact that the water must not pass through your ankles, so that the effect is good. After soaking feet, you can gently massage the Yongquan point on the soles of your feet, or rub the soles of your feet with your palm, so that the effect of soaking feet will be better and help you sleep.
The basic principle of improving sleep quality by relying on exercise is to carry out moderate aerobic exercise as much as possible, rather than heavy-load training with large amount of exercise. Walking, Tai Ji Chuan and yoga should be done before going to bed 1 hour, and people can't sleep immediately after exercise. Comb your hair and soak your feet before going to bed.
It is also important to keep emotional stability without watching TV, mobile phones or listening to light music 1 hour before going to bed.