Sunrise and sunset are 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.
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.
When walking, stop and go, fast and slow, walk for a while, have a rest, walk for a while, or walk for a while and then walk slowly. This stop-and-go, leisurely and leisurely way of walking is very suitable.
Patients and infirm people in convalescence after illness.
Jogging:
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. Jogging exercise time should be in the morning and evening, and the place with fresh air and smooth roads should be chosen.
Fly a kite:
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, which is 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.
Fuck class:
There are many forms of exercise, such as radio exercises, aerobics and aerobic exercise. They have a wide range of adaptability and different exercise effects for different people, and are suitable for people who work at their desks for a long time.
In addition, Tai Ji Chuan, Qigong, Wuqinxi, Baduanjin and other traditional fitness methods in China are also good exercise items in spring. Stairs climbing, cycling, cutting, sit-ups and walking backwards are all optional items in daily life.