If you want to lose weight and control high blood pressure, do these 5 kinds of exercises
Running
Running is the mother of all exercise, and it's one of the most common forms of aerobic exercise.
Frequent aerobic exercise gives your heart a workout and increases the amount of blood it pumps out with each stroke. The lungs are also beneficially stimulated, and ventilation is significantly increased.
With increased cardiorespiratory endurance, the body is able to complete longer, more intense workouts and is less prone to fatigue.
However, if you can't catch your breath when you run, and you can't hold your breath, don't push yourself. Pay attention to the gradual and measured.
Additionally, in order to avoid damaging your knees, be sure to pay attention to your running posture and wear a pair of running shoes that are well cushioned and provide solid support and ankle protection. And don't run long distances and for long periods of time every day, as the joints and muscles get plenty of rest for a better workout.
If you feel that running is too much for your sore knees, try the following exercise.
Swimming
Compared with running, playing ball, climbing, dancing, swimming exercise on the ankle and knee is very small.
The resistance of the water during swimming eases the muscles and makes them less prone to accidents due to over-aggressive exercise.
Swimming for a long period of time improves muscle strength, speed, endurance and joint flexibility.
What is important to keep in mind is that you must not "swim in the wild", as it can be dangerous to have no one to help you in case of cramps or drowning.
Swimming in a well-equipped swimming pool with safety officers is a cool alternative to exercising on a hot summer day.
As for friends who are less willing to soak in the water, perhaps they can choose ......
Square dance
In recent years, square dance has become a popular national fitness movement with a very wide coverage. Despite some controversy, it can't stop the enthusiasm of the masses to dance.
Besides exercising body coordination and flexibility, and enhancing physical fitness, square dancing can also improve shoulder, back, waist and leg stiffness and pain. In addition, square dancing has its unique advantages.
Memorizing dance movements is also a process of brain health, which helps to alleviate memory loss.
At the same time, either enthusiastic and cheerful or beautiful and lyrical dance music can make the dancers put down the pressure, release negative emotions and eliminate fatigue.
There is one thing that cannot be ignored is that after retirement, old friends who talk to each other may rarely meet, and if there is no motivation to go out, they will all become a "geriatric homeboys and homegirls". Gradually detached from society, the scope of human interaction narrowed, in the long run, is not conducive to the physical and mental health of the elderly.
And square dancing provides a good opportunity to socialize.
Combined, square dancing not only strengthens the body, but also helps to optimize emotional adjustment and interpersonal relationships.
But some people don't like the rowdy energy, so what about the following kind of exercise?
Tai chi
Purely as a form of physical exercise, tai chi is great to recommend to middle-aged and older people.
Don't look at this taijiquan slow and easy, looks like not much exercise, but a set of practicing down, is also to sweat.
Long-term taijiquan practice of the elderly, aerobic metabolism increased by 16% to 21% on average, cardiorespiratory function is significantly improved.
Taijiquan requires the whole body to coordinate the force, which is helpful in enhancing the strength of the lower limbs, improving the balance and body coordination, as well as significantly improving the brain's ability to control the body.
In addition, this tai chi, without jumping around, the impact on the joints is particularly small, and will not aggravate the burden on the knee joints. On the contrary, precisely because of the stimulation of the bone, with the aid of correct nutrition, can also alleviate the problem of osteoporosis.
Tai chi is an ancient martial art in China, and the theory behind it is a bit esoteric, but as a form of exercise or alternative treatment, its existence makes quite a bit of sense.
If you find any of the above exercises too much of a 'hassle', then the most recommended is ......
walking
which is probably the most convenient form of exercise.
Easy to learn, low cost, virtually unlimited time and space, and relatively safe.
Walking can:
Enhance cardiopulmonary function, strong blood flow, smooth whistle;
Control and prevent the three highs, improve blood lipids, fatty liver, etc.
Maintain the elasticity of blood vessels, help to prevent cardiovascular disease;
Enhance the muscle strength, prevent osteoporosis, and the joints are more stable;
Relieve the mental pressure, improve the mental state.
The Dietary Guidelines for Chinese Residents (2016 Edition) states:
Chinese residents' daily activity reaches 6,000 steps, which is beneficial to maintaining good health.
If you are physically weak, it is perfectly fine to divide the 6,000 steps into 2,000 steps each in the morning, noon and night.
If you're just starting out, you can take it one step at a time: lower your goal of 6,000 steps a day to 5,000 or fewer, and then increase it slowly.
Note: 1,000 steps here is not just 1,000 steps, it's 1,000 step equivalents.
One thousand step equivalent is roughly equivalent to walking 200 meters in 3 minutes for 10 minutes.
To give you a sense of perspective, the following activities are roughly equivalent to 1 1,000 step equivalents.
Upstairs at a slow to moderate pace, 6 minutes
Hand washing, 9 minutes
Sweeping and mopping, 9 minutes
Outdoor play with the kids, 8 minutes
Bicycling (12-16 kilometers/hour), 8 minutes
Tai chi, 8 minutes
Ping pong, 8 minutes
Square dancing, 5 minutes Minutes
Aerobics, 5 minutes
You can choose and stack different activities according to your lifestyle.