Doctor's recommendation: Four kinds of exercises that can keep healthy for a long time only need 30 minutes a day.
In fact, there are many kinds of sports that we can choose now, such as running, yoga, squat, flat support, aerobics and so on. Exercise method is very important, so you must choose the exercise that has the fastest effect and has no negative harm to your body. For example, squatting has a good exercise effect, but it is easy to cause leg strain, especially for the elderly.
Today, the Institute of Healthy Exercise recommends several healthy exercise methods. It is said that even doctors recommend these four sports.
First, let's go.
Walking can be regarded as a low-intensity exercise. The whole process will not produce huge energy consumption, nor will it cause too much tension to all parts of the body. However, the exercise that the body can pray for has many benefits, which can not only enhance the coordination ability of all parts of the body, but also improve the activity of nerve cells in the brain.
First of all, we can regulate hyperglycemia, hypertension and other indicators by promoting blood circulation to protect cardiovascular and cerebrovascular health; Here, through the continuous movement of limbs, the flexibility and bone density of joints are enhanced, thus making bones more elastic. Walking for 30 minutes every day can effectively enhance physical fitness and alleviate various health risks.
Second, running.
I believe that running is the earliest exercise that most people come into contact with. You don't need a special venue, you don't need any special fitness equipment, and you can run and exercise yourself anytime and anywhere. As we all know, running is good for physical and mental health and helps to lose weight and keep fit. It is an effective exercise method for aerobic breathing.
During running, it can effectively promote blood circulation in the body, effectively prevent various cardiovascular and cerebrovascular diseases, enhance the activity of various organs, make the body's immunity stronger, and improve cardiopulmonary function.
Third, swimming.
Swimming has always been a very good sport. There is no doubt that swimming can improve endurance, metabolism and body shape. For people who persist for a long time, various indicators will tend to be normal, and there will be no harm caused by exercise, so simply speaking, it is the first choice for exercise.
Swimming requires stretching, curling, turning and paddling. Feet act as fins, which generate forward propulsion by pedaling. In rowing, repeated stretching helps to improve the flexibility and flexibility of the body. Therefore, office workers who often sit in offices and elderly people with joint diseases may wish to try swimming.
And when swimming, you need to use your body and limbs, which will generate a lot of heat. The heat consumed by human body in water is very different from that on the ground, and the heat generated in water is twice as much as that on land, which is very suitable for friends who want to lose weight.
Fourth, play badminton.
Playing badminton is a very demanding exercise method, which requires physical coordination, jumping ability, reaction ability, flexibility and so on. Through this rocking movement, the body can be stretched to the greatest extent, thus improving the flexibility of the whole body.
People who often play badminton know that those who insist on playing basketball have an hour or so to look straight into the distance every day, which is a good relaxation for their eyes. If you have school-age children at home, you can insist on playing every day, and the probability of myopia will definitely decrease.
People who often sit in front of the computer will have some problems with their cervical vertebrae and shoulders. Correct playing posture requires a straight back and relaxation. Long-term persistence will greatly improve the discomfort of cervical vertebrae and shoulders.
It is also very important that playing badminton is of great benefit to the function of the heart and cardiovascular system. Badminton can accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through whole body exercise, venous blood can be promoted to return to the heart and venous thrombosis can be prevented.
Exercise, seemingly simple, is actually very difficult. Exercise is a test of willpower. You should not only be interested, but also have enough perseverance. Only by persisting for a long time can we really get healthy.
Everyone knows that exercise is good for physical and mental health, so how long is the healthiest exercise every day? This varies from person to person, but generally speaking, 30-60 minutes of moderate-intensity exercise every day is the best.
First, exercise time.
If you can persist, it is best to exercise for 30~60 minutes every day, 5~7 times a week. Exercise time should not be too short or too long. Of course, if you really don't have time to exercise at ordinary times, it's better to concentrate on exercise for at least 150 minutes every week than not to exercise at all. Because of this, the process of exercise should be gradual. If the elderly can't stand it, they can try to start with short-term exercise and then gradually extend the time of each exercise.
How long is the healthiest exercise every day?
Second, sports.
Specific sports vary from person to person, so it is best to walk quickly, ride a bike, play tennis and swim. A recent study published by The Lancet, a top medical magazine, found that team sports, cycling and aerobic exercise are the most beneficial to the mental health of ordinary people. The best exercise for health is: 1 Swing sports (such as tennis and badminton). ) can reduce the all-cause mortality by 47%; 2. Swimming can reduce all-cause mortality by 28%; 3. Aerobic exercise can reduce all-cause mortality by 27%. Generally speaking, some simple aerobic exercises, such as rocking exercise and brisk walking, have the best cost performance.
Third, how to exercise if the knee joint is not good
For friends with bad knees, swimming, a traditional China Tai Ji Chuan (Taiji Chuan) and other sports are not a good choice. This is not good. It is ok to put the tennis racket in the right position.
Fourth, what about office workers?
For some white-collar workers who go to work, if they really don't have time to exercise, they can choose to walk to work instead of driving; You can choose to take the stairs instead of the elevator when you get to work and home; After sitting in the office for a long time, you can often stand up and take a walk in the office to exercise.
Life lies in exercise, especially for patients with chronic diseases such as hypertension, diabetes and coronary heart disease, which can get twice the result with half the effort. Stand up and shut up, from now on!