Just 20 minutes of walking a day may keep you from catching a cold all winter long. Researchers have obtained data showing that the risk of contracting respiratory illnesses drops by up to one-third after an exercise session that speeds up the heart rate.
Walk about 2 kilometers at a time, at a frequency of 50-70 steps per minute, three to five times a week, with a relaxed gait. When you walk, your head, shoulders, hips, knees and feet are in a straight line, and you should maintain this posture, known as "spinal alignment," throughout the walk.
In winter, after-dinner walks can be changed to indoor, and do not walk immediately after meals, but should be after 20-30 minutes after meals. "Hundred steps after meals" is only suitable for people who are usually less active, fatter or have too much stomach acid. High blood pressure, arteriosclerosis and other cardiovascular diseases of the elderly should not immediately after meals "hundred steps".
2, taijiquan
Taijiquan can be said to be a Chinese specialty. After research found that playing tai chi can improve the body's balance, both physical or brain, often practicing the transfer of all help to protect the tactile brain area, to avoid rapid brain degeneration after the age of 40.
However, practicing tai chi must be done properly and needs to be done gradually. Longer practice time, exercise, qi and blood smooth, cold days practice boxing is not freezing hands. But beginners can not, because the blood metabolism slows down in winter, the cold makes the blood vessels contract, blood reflux ability to weaken, so that the hands and feet, especially the fingertips, toes part of the blood circulation is not smooth, easy to appear hands and feet cold. Prolonged cold hands and feet, not only difficult, but also prone to frostbite and other diseases.
Particularly the elderly should pay attention to the warmth of the hands and feet. It is recommended that the elderly morning exercise wear gloves, wear loose cotton shoes with thick soles, and the elderly with diabetes should pay more attention to prevent frostbite. Moreover, if the hands and feet are cold when practicing tai chi, the effect of health care will be greatly reduced.
3, hot yoga
Hot yoga due to a good temperature guarantee, weight loss is also helpful, become the safest choice for winter practice. But too much hot yoga in winter to lose weight, will cause the body to lose too much water, easy to cause a decline in physical fitness. Experts suggest that hot yoga should not be more than three times a week, do not lose weight excessively, to maintain a proper proportion of body fat to help protect against the cold and ward off sudden illnesses.
Hot yoga is mainly set up in winter in order to allow people to exercise in a good environment. While a typical yoga studio is mainly at room temperature, hot yoga is set to about 30 degrees Celsius, a temperature similar to that of a summer day. This effectively removes toxins from the body in winter, while at this temperature, the body's muscles and ligaments are more flexible, and people exercising are less likely to be injured.