(1) Let's go.
Frequency: Walk about 3 kilometers a day for more than 30 minutes each time, about 5 times a week.
Maintaining a speed of about 4.5 kilometers per hour means walking at a brisk pace. Fast walking can improve myocardial contractility, improve coronary atherosclerosis, lower blood pressure, regulate blood lipid and blood sugar.
(2) swimming.
Frequency: no more than 1.5~2 hours each time, 2~3 times a week.
Swimming can increase the function of respiratory system, expand the range of chest activities and increase the capacity of lungs. Swimming can promote limb blood to return to the heart and accelerate the heart rate. Long-term swimming exercise can obviously increase the heart volume, contract more forcefully, thicken arteries, increase the elasticity of blood vessel walls and increase the stroke output, which can effectively prevent the occurrence of cardiovascular and cerebrovascular diseases.
(3) riding a bike.
Frequency: Ride for at least 30~60 minutes three times a week, and ride for more than10 ~ 20km each time.
In the process of cycling, the blood is redistributed, the blood supply to the lower limbs is more, and the change of heart rate is also different due to the pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2~3 times higher than usual. Repeated exercises can make the myocardium developed, the myocardial contractility is strong, and the elasticity of blood vessel wall is enhanced.