Exercise is healthy enough. Many people will do some proper exercise to keep healthy. Moderate exercise can exercise our bodies well, and a healthy body is more conducive to our better life. Now share the skills of exercising healthily enough.
Exercise is healthy enough 1 1. Why should we pay attention to the habit of exercise?
Exercise helps to strengthen the body's resistance and ensure strong bones. You can also control your weight through exercise, which is also helpful for your mental and social health. Research shows that a little exercise is enough to improve your health. Just 30 minutes of exercise every day can improve your heart and lung function and blood circulation, and reduce your chances of heart disease, hypertension, stroke and diabetes in the future.
Lack of exercise may lead to some physical problems, including heart disease, hypertension, stroke, obesity, diabetes, osteoporosis, depression, colon cancer and premature death.
2. How can we strive for more sports opportunities?
Doing more exercise doesn't mean heavy physical labor. You can increase the chances of activities in your daily life by the following methods:
* If feasible, change the part of driving to work to walking.
* Take stairs instead of elevators or escalators.
If you often have to work at your desk, you should stand up and take a few steps from time to time.
* Take a brisk walk at lunch time 10 minute.
* When working on the computer, twist your shoulders and stretch your neck from time to time.
* Pacing back and forth while answering the phone.
* Avoid using the remote control when watching TV, and stand up and stretch your muscles when playing advertisements.
* Increase the frequency of vacuuming or scrubbing the floor.
* Play ball games or hide-and-seek games with children.
* Take part in outdoor activities during holidays, such as swimming, hiking, outdoor games or outings.
Health tips:
Actually, you don't need to do exercise for a long time. You can do it in stages. In order to obtain health benefits, each exercise should last at least 10 minutes.
3. How do you know if you have enough exercise?
Scientists say that doing sports for half an hour or more every day is good for health. Remember, even a small amount of exercise is good for health, but more exercise is more beneficial.
If you do 30 minutes of exercise every day, you can divide it into two segments (each segment 15 minutes) or three segments (each segment 10 minutes). If you do 60 minutes of exercise every day, you can accumulate at least 10 minutes of exercise to 60 minutes per lesson.
For most people, doing sports is absolutely safe.
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4. How to do exercise?
In order to achieve the best health effect, we should try to do all kinds of exercises, such as endurance exercise, stretching exercise and gravity exercise.
Please refer to the following examples to see what kind of sports you are interested in:
Choosing your favorite exercise is the best way to develop regular exercise.
* Endurance exercise-helps to keep your cardio-pulmonary endurance and circulatory system healthy, and makes you energetic. For example: walking, cycling, swimming continuously, playing tennis, skating and dancing.
* Stretching exercises-help you move more freely, relax your muscles and keep your joints moving smoothly. For example: Tai Chi, yoga, bowling, mopping the floor and vacuuming.
* Gravity exercise-exercise muscles, strengthen bones, improve posture and prevent diseases such as osteoporosis. For example: carrying groceries, climbing stairs, pressing hands, sit-ups and lifting weights.
In order to avoid being injured in sports, you should be fully prepared before doing sports. You can refer to the following suggestions:
Know the correct steps of your chosen sport and its potential crisis;
* Warm-up exercises should be done before exercise, such as muscle stretching, to make joints more flexible;
* Carefully check the sports equipment used, and pay attention to whether the surrounding environment is suitable for sports;
* Follow the guidance of the coach;
* Wear appropriate protective equipment, such as knee pads and helmets;
* Add enough water at any time;
When you feel tired, you should have a rest. If you feel unwell, stop exercising immediately and seek professional care if necessary;
* Do some soothing exercises after strenuous exercise.
5. How to motivate yourself to do sports?
Regular exercise is definitely a big challenge.
The following methods can help you form the habit of exercising easily:
* Exercise with friends or family.
* Choose sports that you are interested in and love.
* Choose sports that can match daily life.
* Set small goals for yourself on a regular basis, and reward yourself after reaching the goals.
* To add fun to sports, try different sports, such as running, cycling or ball games.
* Flexible exercise. When you feel too tired, you can take a day off.
Exercise is healthy enough. 2. What sports do you choose every day?
What exercise you choose every day is arranged according to your work and off-duty time. What kind of exercise you choose depends on what effect you want to achieve. Some friends want to lose weight, so you should choose aerobic and anaerobic exercise. Some friends simply exercise, so they can choose, such as walking, brisk walking, square dancing and so on.
Second, besides exercise and diet, we should also pay attention to a balanced mix.
1, three meals rule, balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to maintain energy supply throughout the day and avoid malnutrition.
2. Increase protein intake.
Protein plays an auxiliary role in improving resistance and immunity. It is also the first choice to fight hunger. You can choose high-quality protein to eat, such as fish and shrimp, chicken breast, eggs, bean products, beef, milk, skinless chickens, ducks and geese.
3. Reduce the intake of high-calorie, high-fat, high-sugar and high-salt foods.
Foods with high calorie, high fat and high sugar do not have much nutrition except increasing calories and fat. Eating too much is bad for your health. It is suggested to choose foods with low calorie, high fiber and strong satiety, such as coarse grains and vegetables.
4. Adjust the cooking method.
Changes in cooking methods can reduce the intake of calories and oils and avoid bad eating habits. For example, braise in soy sauce, stir-fry, barbecue, frying and other cooking methods, it is suggested to change to steaming, boiling, frying, cold salad and other cooking methods, which can not only retain most of the nutrition of food, but also reduce the intake of calories and oil. It is not only good for health, but also can develop good eating habits.
5, chew slowly, eat 7 points full every meal.
Chewing slowly can reduce food intake and make food fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake, develop good eating habits and avoid excessive intake. It is recommended to eat 7 minutes full every meal.
6. Keep drinking plenty of warm water every day.
Drinking water can improve metabolism and replenish water for the human body. In addition, drinking enough water every day can nourish skin elasticity and keep skin moist. It is recommended to drink 1500~ 1700 ml warm water every day, mainly plain water or light tea, and drink it slowly in small sips, which is more conducive to body absorption.