According to the report released by Macmillan Cancer Aid, a British health charity, 0/7% of deaths in Britain are related to lack of exercise, which can shorten people's life span by three to five years.
As long as we persist in moderate-intensity exercise with an average of two and a half hours per week, such as brisk walking and cycling, we can effectively reduce mental stress, improve the quality of sleep, reduce the risk of mental illness such as depression by about 30%, make people happier and healthier, and thus prolong their life.
It is reported that physical exercise can not only make people live longer, but also make people live healthier and prevent many diseases. For example, if we can adhere to the above exercise habits, 7,000 cases of breast cancer and 5,000 cases of intestinal cancer can be reduced in England alone every year, so that 1.2 million heart patients can avoid emergency treatment.
A few days ago, the British National Health Service also issued a health guide to the public, suggesting that people aged 65,438+09 to 64 should stick to moderate-intensity exercise, and said that lack of exercise has become the biggest health threat to the British people together with smoking.
Exercise precautions:
1, don't exercise too much. Exercise in winter consumes a lot of heat energy and is easy to get tired. The time and intensity of exercise is based on the first principle of self-fatigue. If you are too tired, your resistance will drop. Not only can't keep fit, but it will make pathogenic bacteria take advantage of it, which is not worth the candle.
How much exercise should it be? You can judge according to your feelings. After exercise, you feel comfortable, cheerful, energetic and have a good sleep, which shows that you have a good grasp of exercise. If you feel very tired after exercise, even after a night's rest, you still feel tired, with symptoms such as dizziness, palpitation, nausea, loss of appetite, weakness of limbs and poor sleep, indicating excessive exercise.
2. The preheating time should be long. Warm-up activities before winter sports must be fully in place, otherwise it is likely that muscle strain and joint sprain will be caused by low temperature, reduced muscle extensibility and stiff joints.
Generally speaking, the warm-up before exercise lasts about 5 minutes, but the warm-up time in winter is twice as long, and it is best to reach 10~ 15 minutes. When warming up, it is best to do dynamic stretching first, and then do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open.
3, clothes should not be too tight or too thick, do not wear a mask. Winter sports clothes should be light and soft, not too tight. You can wear more at first, warm up until your body gets hot and starts to sweat, and then take off the extra clothes.
Need special reminder, don't wear a mask when running in winter, because most masks are not breathable enough. When running, the air circulates in the mask, which not only lacks fresh oxygen, but also inhales too much waste carbon dioxide, making people dizzy and short of breath. If you are afraid of cold air, you can use a triangle towel to keep warm from the wind.
4. It is best not to breathe with your mouth. In cold weather, you should mainly breathe through your nose, not open your mouth. Because the nasal mucosa is rich in blood vessels and the cavity is curved, it has a warming effect on the inhaled cold air, which can avoid respiratory tract infection, sore throat and cough caused by cold air directly stimulating the throat.
If you do a lot of exercise and can't get enough oxygen by inhaling through your nose, you have to use your mouth to help you breathe. In general, the mouth is open, the upper teeth touch the lower lip, and the tongue licks the upper jaw slightly, so that cold air can enter through the teeth and be inhaled through the tongue without seriously stimulating the respiratory tract.
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