How about no sports meeting? How to exercise reasonably? Without exercise, our physical fitness will inevitably get worse and worse. Don't rush to exercise at this time. We should do it step by step. Let's take a look at how to exercise reasonably without exercise.
What will happen if you lack exercise? How to exercise reasonably 1 first, insist on climbing stairs every day.
When you take the stairs, you can exercise your legs, hips and waist. Climb the stairs 1-2 times a day. At first, your legs may be sore. Stick to it and you will know the strength of your legs!
Second, when you don't use the mouse, your fingers move more.
Office workers basically have a pair of mouse hands. After long-term use, the index finger and other fingers will feel uncomfortable. So when you don't use the mouse, you can cross your hands and then do more finger stretching and massage.
Third, do sit-ups and push-ups on the yoga mat
If you usually do yoga at home, then the yoga mat can be fully utilized. Yoga mats can be used for sit-ups and push-ups. Girls can generally choose to do sit-ups, but once they start doing sit-ups, it is best to do them regularly. If you don't do it for a few days, it's easy to rebound, and the meat on your stomach will continue to grow. Push-ups are suitable for boys, but don't do too much at once. You should have a plan, and the maximum value should not exceed 80% of your limit.
Fourth, you can swim at night or on weekends.
Swimming is one of the best ways to enhance people's physique and immunity. Basically, I swim 15 times or more a month, and I don't even have a small cold at ordinary times. So if you have time, you can get a monthly card or an annual card. The cost is not very high. There is a swimming pool near my home, which is really nice ~
Fifth, jogging
Jogging is not running and walking, jogging is in between, but the amount of exercise is acceptable for office workers, and you can choose jogging if you can. But after choosing jogging, you must pay attention to the precautions such as running!
What will happen if you lack exercise? How to exercise reasonably? 2 1. Long-term lack of exercise choices should be appropriate.
People who lack exercise for a long time, it is best to do a comprehensive physical examination before exercise, make a correct assessment of their physical condition, determine whether they can participate in physical exercise, listen to the opinions and suggestions of doctors, and choose appropriate sports according to their health.
According to your health status, characteristics and conditions, choose appropriate and favorite sports. Generally speaking, you should choose sports that can exercise all joints and muscle groups, such as brisk walking, jogging and swimming. Instead of more intense exercise with too much intensity and speed. If conditions permit, you can carry out more than one sports activity, and choose a main event and an auxiliary event to complement each other. Of course, it is best to exercise according to the exercise prescription prescribed by the doctor.
2. Long-term lack of exercise should be gradual.
When you take part in physical exercise, you must not rush for success. You should know that fitness and illness cannot be achieved overnight, but scientific exercise should be carried out purposefully, planned and step by step, step by step, and accumulated over time, so as to achieve satisfactory exercise results.
The amount of exercise should be small at first, and gradually increase after adaptation to achieve the appropriate amount of exercise. After a period of exercise, if you feel feverish and slightly sweaty during exercise, you will feel relaxed and comfortable after exercise, and your appetite and sleep are good, indicating that exercise is appropriate and the effect is good, so you must persist.
Exercise movements should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every exercise should be from static to dynamic, from dynamic to static, combined with dynamic and static, and gradually transition. In addition, if you want to master the essentials, skills and exercise methods, you must practice step by step and consolidate the effect in order to achieve the expected exercise purpose.
Long-term lack of exercise should be persisted.
To achieve results in physical exercise, it is not the number of exercise items, but the key lies in persistence, which is what people often say. On the basis of mastering the amount of exercise, it is best to keep exercising every day. When it is really difficult, exercise at least three times a week for about 30 minutes each time.
Never "fish for three days and dry the net for two days", otherwise the results of exercise will be wasted. Therefore, to participate in physical exercise, we must have determination and perseverance, be effective, be persistent, and achieve "success comes naturally." At the same time, we should arrange the exercise time reasonably, form the good habit of exercising on time, and persevere.
Diseases easily caused by long-term lack of exercise
Neck and shoulder diseases: People who often sit still and work at their desks may strain the muscles and ligaments in the neck, shoulders, waist and back, which will lead to cervical spondylosis, scapulohumeral periarthritis, lumbar disc herniation and other diseases in the long run, endangering human health.
Muscle weakness: Long-term lack of exercise makes it impossible for you to even do a simple action, such as bending down to pick up something that has fallen to the ground.
Cardiovascular disease: A large number of research data show that people who lack physical exercise will increase the incidence of hypertension, heart disease, arteriosclerosis and stroke. Exercise reduces excess fat in the body, and sweating after exercise will make lead, nickel, beryllium, strontium and other carcinogens excreted with sweat.
Obesity: Food is not the only source of obesity. In fact, the ease of life, the reduction of labor intensity and the lack of physical exercise are the culprit.
Decline of immunity: The reason why people are prone to catch a cold is not only poor air circulation, but also lack of exercise for a long time, which reduces the immune function of the human body. The number of immune cells in the body can increase with the increase of exercise, so that cancer cells can be eliminated at the beginning of formation.
Lead to depression: Research shows that lack of exercise can lead to depression. In the process of exercise, the brain will produce substances that can make people happy physically and mentally, which can eliminate worries and troubles and inhibit the erosion of bad emotions.
How do office workers exercise after sedentary?
1, knock on the thigh
Sitting in the office all day, for a long time, obesity comes uninvited. Not only that, but also easily lead to dysmenorrhea, endocrine disorders, coccygeal pain, constipation and other diseases. How to care for health? It's okay. It's a good idea to knock on both sides of the thigh. The method is simple, straighten your legs and beat the outside of your thigh with your fist. Start at the root of the outer thigh (where you stand up and have a nest in your ass) and knock all the way to your knees.
Step 2 bend your legs
Sitting in front of a computer desk for a long time at work, leg veins are compressed, which will affect blood circulation. To avoid this situation, in addition to getting up and exercising every once in a while, it is better to practice sitting cross-legged. The legs are bent and crossed respectively, and the ankle joint of the left leg is placed on the knee joint of the right leg. The upper body is kept straight, the body leans forward slightly, and the hands are crossed at the navel and sit for 20-30 minutes.
Step 2 stand against the wall
Stick your back against the wall, punch your heel off the wall, hold your chest out, close your chin, clamp your shoulder blades backwards, and stick your abdominal muscles against the wall hard, so that there is no gap between your waist and the wall as far as possible. This action can stretch the trunk, relax tight shoulders and exercise core muscles. If you feel relaxed, you can also shrink your lower abdomen, bend your knees, sit down on your ass, and slowly rub up and down along the wall to exercise your quadriceps.
What will happen if you lack exercise? How to exercise reasonably? 3 What problems should we pay attention to in reasonable exercise?
1, the more tired you are, the better. The duration of exercise needs to be controlled.
With the acceleration of human metabolism in summer, some friends began to try to greatly increase the amount of exercise and exercise time in order to quickly achieve the goal of detoxification and fitness. This "suicide" movement has long been abandoned by health experts. The summer climate is hot, and long-term heavy-load exercise is easy to make the body unable to eat, leading to physical exhaustion, heatstroke and lack of body fluids. This not only does not exercise, but also puts health on the "high-voltage line".
Therefore, it is better to thunder in summer exercise, and the longer the time, the better. A single exercise can last from half an hour to 40 minutes. If you feel energetic, you might as well add a few more laps to achieve the purpose of fitness and perspiration.
Exercise, sweating and detoxification also excrete a lot of water in the body, so it is imperative to replenish water. How to replenish water and physical strength healthily in summer and balance body functions is particularly critical. Let's take a look at the knowledge of "hydrating" after sweating in summer exercise!
2, exercise is not as early as possible, and the choice of morning exercise time should be well grasped.
Many people think that the air in the morning is fresh and sweet, and getting up early to exercise can not only maintain a good mental state but also bring benefits to the body, so they start doing morning exercises at dawn, but this misunderstanding has put their health to the test.
In the morning, before the sun comes out, the outdoor plants haven't started photosynthesis. After a night of decomposition, the concentration of carbon dioxide in the air is high, but there is little oxygen. If people exercise here, most of the carbon dioxide is inhaled. Sweating at this time is easy to increase blood concentration and even lead to ischemic stroke. Correct and reasonable morning exercise time is particularly important. It is suggested that friends try to exercise about half an hour after the sun comes out to avoid similar health embarrassment.
3, drinking water should not be big.
In summer, I sweat a lot during exercise. After exercise, thirst often makes many friends want to drink a glass of water. On the one hand, it can quench thirst, on the other hand, it wants to replenish body water in time. I don't know that this way of drinking water is harmful to health. Drinking a lot of water at one time will quickly absorb the blood concentration, which will bring great burden to the heart, especially after exercise, and it will take some time for the heart load to ease, so it will undoubtedly bring only harm to the heart health.
In addition, binge drinking will also make the body sweat reflexively, and make the water-deficient body face the danger of overdraft again; Drinking too fast and too hard can easily swallow air into the body, causing adverse reactions such as abdominal distension and abdominal pain. Therefore, after summer exercise, it is necessary to replenish water step by step, slowly swallow water and drought in several times, and moisten your throat to quench your thirst.
4. Drinks should not be cold.
Drinking an iced drink at high temperature will naturally make your body feel refreshed and happy instantly, especially for friends who shed countless sweats after exercise, iced drinks will be the first choice. However, this desire for instant refreshing but letting the body pay the bill can not only have a good hydration effect, but also cause gastrointestinal mucosal capillaries to contract due to instant cold, causing gastrointestinal discomfort and even diarrhea. Warm water between 10-30 degrees is the mildest hydrating drink.