double；twofold
Fast walking is a convenient aerobic exercise, which has no damage to the joints of the body. Not only that, it can also regulate cardiopulmonary function, thus increasing oxygen uptake, thus improving coronary atherosclerosis, ensuring vascular health, and reducing blood pressure, blood lipid and blood sugar. Exercise frequency should not be too frequent, roughly: walk about 4.5 kilometers a day for more than 30 minutes each time, about 5 times a week. If you are busy at work and can't find time to exercise, you can arrange it in the morning, afternoon and evening, which takes 10 minutes. You can also use crutches with both hands when walking fast, so that the movements are more coordinated and stable.
swim
Swimming is a whole-body exercise. The whole body is in a state of exercise, which can achieve good exercise effect on blood circulation, breathing, muscles and body nerves, and consumes great energy. For weight loss, the effect is faster. Moreover, people's work pressure is quite high now. Proper swimming can also relieve stress and promote the heart to become younger.
dance
For dancing, more and more people like it, not only because it makes the body healthier, but also makes the mood happy and relaxed, which is the benefit brought by exercise. People's vitality depends largely on the heart, so its health is very critical. Proper dancing can enhance the vitality of the heart, thus prolonging life. Dancing with your favorite music for 30-45 minutes at home every day is very beneficial to your health.
What is the above introduction to you? Outdoor aerobic exercise can protect your heart. After reading the above introduction, you should have a certain understanding. When doing outdoor sports, we should also pay attention to the right amount. Don't let too much exercise. Do aerobic exercise three or four times a week, and stick to it for a long time, and the effect is better. If you do aerobic exercise once a month, there is no way to protect your heart.