Take a walk. Spring is the season when thousands of trees win glory. People should conform to the trend of spring. After sunrise and sunset in spring, it is a good time to take a walk. It is best to choose rivers and lakes, parks, forests and vaginas or country roads for walking, because these places have high negative ion content and fresh air. When walking, clothes should be loose and comfortable, shoes should be light, and soles should be soft. When walking, you can cooperate with actions such as wiping your hands, rubbing your chest and abdomen, pounding your back, and slapping your whole body to help dredge qi and blood and generate yang.
Walk slowly, walk slowly, relax, swing your arms naturally, keep your hands and feet in step, breathe harmoniously and feel happy. Walking is informal, the speed should be determined according to personal physical strength, and the length of time should be natural. It should be based on tireless work and slight sweat. Walking speed is generally divided into three types: slow walking, fast walking and easy walking.
It is best for the elderly to walk slowly, slowly and steadily, about 60 ~ 70 steps per minute, which can stabilize people's mood, eliminate fatigue, and also have the effect of strengthening the stomach and helping digestion. Brisk, walking about 120 steps per minute, this kind of walking is relaxed and pleasant, can cheer up the spirit, excite the brain, make the lower limbs vigorous and strong, and is suitable for middle-aged and elderly people and young people with good physique. Stop-and-go, fast and slow, walk for a while, rest for a while, walk for a while, or walk for a while and then walk slowly. This kind of stop-and-go, slow and leisurely walk is suitable for patients and the weak after illness.
Simple jogging is a simple and practical exercise, which has a good effect on improving cardiopulmonary function, reducing blood lipid, improving metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate the excitement and inhibition of cerebral cortex, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
Do warm-up activities for 3 ~ 5 minutes before jogging, such as stretching and unarmed exercises. Jogging speed should be controlled at 100 ~ 200m per minute, and each exercise time is about 10min. The correct posture of jogging is to make a fist with both hands, and the pace is even and rhythmic. Pay attention to the forefoot landing and follow the ground with your feet. After jogging, you should do a finishing exercise.
Exercise time should be in the morning and evening, and you should choose a place with fresh air and smooth roads.
Fun Flying Kites Flying kites in spring is a collective leisure, entertainment and exercise activity. When flying a kite, through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians, harmonizing qi and blood and strengthening the body can be achieved. It can be used for treating depression, decreased vision, insomnia, forgetfulness, muscle fatigue and other symptoms. , more suitable for teenagers.
Middle-aged and elderly people should pay attention to protecting their necks when flying kites. Don't lean back for a long time, but lean back and look up alternately, mainly looking up. It is best to fly a kite with 2 ~ 3 people, and it is better to choose a flat and empty venue.
There are many forms of mass aerobics, such as broadcast aerobics, aerobics and aerobics.
Among them, radio exercises are formulated after careful study by relevant experts and can be practiced all year round. Each kind of exercise exercises different parts of the body, which has a wide range of adaptation and has different sports effects for different people. It is suitable for middle-aged and elderly people, people in poor health or patients with hypertension and coronary heart disease who work at their desks for a long time.
Aerobics not only exercises muscle joints, but also has the special function of maintaining physical beauty, which can promote blood circulation of the whole body, improve the functional state of internal organs, nerves and muscles, and enhance the function of internal organs. Waist and abdominal muscle calisthenics can remove waist and abdominal fat and improve the elasticity and toughness of waist muscles, which is especially suitable for young and middle-aged people to exercise.
Aerobics has a wide range of adaptation, which can be selected according to different ages and different systems.
Other sports in our traditional fitness methods include Tai Ji Chuan, Qigong, Wuqinxi, Baduanjin and so on, which are also good exercises in spring. In addition, climbing stairs, cycling, cutting, sit-ups and walking backwards are all optional items in daily life. Traveling, climbing mountains and watching flowers and plants are also very leisure ways to keep fit.