First, several outdoor sports suitable for spring
1, on foot
Walking is a very beneficial form of exercise. You can exercise and visit the beautiful scenery of spring at the same time. Talking and walking from the streets to the park and lakeside can eliminate physical fatigue and promote blood circulation and gastrointestinal digestion. Do what you can, be casual and don't overwork. Hiking is usually carried out between the suburbs and the countryside. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is equivalent to the calories consumed by walking 10,000 steps.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
2. Spring outing
Spring is full, and I feel sorry for not going out. This is a good time. Travel, walk, run, play ball and climb mountains around scenic spots and parks with family and friends. Mountaineering is an excellent aerobic exercise, and the air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart. However, middle-aged and elderly people are not suitable for high-intensity mountaineering, and need to be accompanied and supervised by relatives and friends. They can do some relaxing and low-cost sports, such as walking, aerobics, traveling and cycling. Children can choose sports according to the venue, time and hobbies, such as kicking shuttlecock, skipping rope, jumping rubber bands and flying kites.
Step 3 fly a kite
Flying kites is a traditional folk sport in China with a history of more than two thousand years. Flying kites is suitable for all ages, and has the functions of strengthening the body and preventing and treating diseases. Flying kites outdoors in spring can not only strengthen the body, promote blood circulation and speed up metabolism, but also breathe in fresh outdoor air, killing two birds with one stone.
When flying a kite, all parts of the body are moving. People need to run and move left and right, and their hands should hold the thread tightly, and their waist should also move with it to get exercise. Looking up or hyperopia can effectively regulate the muscles and nerves of the eyes, which is of great benefit to reducing vision fatigue and preventing myopia or hyperopia. The cervical spine is also very flexible between the heads down, which is great for office workers with high work pressure in the city. However, for patients with severe cervical spondylosis, it is still necessary to stop flying kites, mainly at low altitude and slowly.
PS: Keep the kite away from the road, lest the kite fall to the ground and hurt passers-by. Choose an open and flat area, especially away from high-voltage power lines. Take back the kite after flying to prevent it from hanging on trees or buildings after falling.
Step 4 ride a horse
Riding with spring scenery along the way is really a good physical and mental feeling. Headscarves and masks are essential for riding in spring. It is best to ride on a flat road. Before riding on weekends, you must have a good breakfast and lunch, and prepare some snacks and high-calorie food properly. Replenish food that can satisfy hunger at rest. There is also safety. Be sure to bring protective gear. Helmet, glasses and gloves are essential safety equipment.
Second, some points for attention in outdoor sports
In the process of outdoor fitness in spring, due to the change of climate and the difference of personal situation and conditions, some special problems will appear. As long as it is properly solved, the best effect of outdoor fitness can be achieved.
1, pay attention to the timing.
The temperature in spring morning is generally very low, the fog is relatively large, and there are many impurities in the air, which is not suitable for our fitness at this time; When the sun comes out, the fog clears and the temperature rises to a certain extent, which is more suitable for fitness. If it is rainy, foggy or windy, it is best not to exercise outdoors to avoid catching a cold.
2, pay attention to shelter from the wind
Spring is windy and dusty, and the climate is dry. Therefore, it is not easy for us to have too many exposed parts of our limbs during fitness to prevent joint pain and chapped skin caused by spring breeze. At the same time, we should learn how to inhale through the nose and try not to exercise in the wind, so as not to choke on airway diseases such as wind-induced rhinitis.
3, pay attention to keep warm
The climate in spring is changeable, and it is warm and cold at first sight, so outdoor fitness needs to be dressed appropriately. We should not take off our clothes immediately before exercise, then gradually reduce our clothes when we feel a little hot after warm-up activities, and then increase or decrease our clothes with the change of temperature and exercise. Don't take off your clothes and rest in the air after sweating. After the exercise, you should immediately wipe off the sweat and put on clothes to prevent catching cold and inducing a cold.
4. Pay attention to warm-up exercise
After a winter, the functions of various organs of our body, such as internal organs and muscles, are at a low level, and bones and ligaments are more rigid. Sudden activities can easily cause sports injuries. Doing enough warm-up exercises can not only better meet the needs of sports, but also prevent sports injuries.
5, pay attention to reasonable arrangement of exercise.
Avoid sweating in spring. Sweating too much is not good for your health. When you sweat, your pores are very large. If you don't take warm measures in time, it is easy to catch a cold or induce respiratory diseases. Therefore, spring fitness should arrange the amount of exercise according to the individual's physique and health. It is not advisable to sweat or sweat slightly at first, but we can increase the amount of exercise appropriately according to the actual situation in the future, so as not to be tired, so as not to affect our study and work.
6. Pay attention to relaxation activities
Relaxation is the end of fitness exercise, and it is an important link for the changeable climate in spring. Doing a good job of relaxation activities is conducive to relaxing muscles and restoring the body to a relatively quiet state.
Third, the principle of children's outdoor sports
Children are immature physically and mentally, have low immunity and are vulnerable to colds and infectious diseases. Therefore, children's outdoor sports should follow the following principles:
1. The activities arranged must be based on the age characteristics and individual differences of children, and cannot be forced to be uniform. For example, weak children should not exercise too much, and excessive fatigue will lead to loss of appetite, restless sleep and unhappy mood. If children are found to be sweating, pale or blushing during activities, the amount of activities should be controlled in time to avoid negative effects.
2, children's physical exercise from simple to difficult, from short to long. If the child is uncomfortable after the activity, find out the reason. Under normal circumstances, you can shorten the activity time or reduce the difficulty of exercise, so that children can gradually adapt and get the effect of exercise.
3. After physical exercise, you should be quiet or slightly active for 20 to 30 minutes before eating. Due to the increase in consumption during exercise, it is necessary to supplement enough nutrients to meet the needs of various nutrients and heat energy. Children should wipe their sweat in time when exercising. Proper physical exercise can stimulate children's appetite, but don't rush for success.
Fourth, allergic people need to be cautious outdoors.
1, wear a mask. For allergic people, improper exercise will aggravate allergies in this huge allergen outdoors. People with seasonal allergies tend to sneeze all the time and feel uncomfortable all over. People with allergies should choose the time when the pollen level in the air is relatively low when doing outdoor sports. Generally speaking, the pollen content in the air is high from 6: 00 am to 9: 00 am and at dusk. People with allergies should avoid outdoor sports during these two periods. Pollen usually peaks in warm, dry and windy weather. Wear a mask for outdoor sports to prevent inhalation of too much pollen. After exercise, wash the nasal cavity with normal saline to remove the residual pollen in the nasal cavity.
2. Put on your hat. Some experts say that wearing a hat is the key to prevent pollen from polluting hair. It is especially important for people who don't wash their hair every day. It is suggested that wearing a baseball cap can not only prevent allergic irritants such as pollen from getting on the hair, but also prevent sunburn.
3. Protect your eyes. To protect your eyes, you should wear sports glasses when you are outdoors. If you wear ordinary glasses, it is best to fix the glasses feet on your head with a rubber band to prevent them from falling off. Dr. Lynn said that if the pollen doesn't enter the eyes, the allergic troubles will be much less.
4. Take a bath in time. After outdoor exercise, allergic patients had better take a bath as soon as possible to wash off the pollen stuck to their bodies. Otherwise, these pollen may cause irritation to the body after several hours of outdoor exercise. Dr. Lynn said that if you choose to exercise at night, you should wash it thoroughly before going to bed, otherwise the pollen may aggravate the allergic symptoms at night.
5. Drink more lemonade. Outdoor sports in spring still need to follow some routine sports precautions. Most importantly, you should replenish water. Drink plenty of water, eat a balanced diet and eat more fresh fruits and vegetables. Many studies have found that abundant vitamin C is taken from plant foods (such as tomatoes and lemons). ) can help relieve allergic symptoms.