First, exercise enhances cardiopulmonary function.
1. Cycling
Cycling often can make you happier and protect your heart health. Duke University found that cycling and antidepressants have almost the same therapeutic effect.
climb the stairs
Studies have confirmed that climbing 4000 ~ 5000 flights of stairs every day can reduce blood pressure 1 1mm Hg on average. Climb 200 stairs every day, 5 times a week for 8 weeks, and improve cardiopulmonary function 18%. However, people with poor knee joints should try to climb stairs as little as possible.
Do sit-ups
The reduction of abdominal fat can reduce the risk of heart disease. 1 min The more people do sit-ups, the healthier they will be and the more energetic they will be in the next 13 years.
Second, ways to enhance cardiopulmonary function
1. Rinse your mouth frequently. Researchers at the University of Buffalo in the United States said that brushing and gargling regularly to reduce oral bacteria can reduce the risk of heart disease by 200-300%.
2. hug. Hugging your lover can not only make the relationship closer, but also add points to your heart health. Researchers at North Carolina State University say that daily 10 minutes of skin contact (holding hands and hugging) can help you effectively reduce stress and blood pressure.
3. Stay away from second-hand smoke. The study found that exposure to cigarette smoke for more than 30 minutes three times a week increased the risk of heart disease by 26%.
4. Be in a daze 10 minutes. The study found that proper daily gathering and staying can reduce anxiety and depression by 25%, and the risk of heart disease patients will also be reduced. Studies have found that patients with coronary heart disease are more likely to die when their mental stress is three times as high as usual.
5. Eat breakfast every day. A survey of 3,900 people in Harvard University in the United States confirmed that the risk of overweight and insulin tolerance of men who insist on eating breakfast every day decreased by 465,438+0% and 44% respectively, which is a risk factor for heart disease.
6. Supplement folic acid. Folic acid, also called vitamin B9, is a water-soluble vitamin, which is rich in spinach, tomatoes, carrots, cauliflower, lettuce and other vegetables. A study published in the British Medical Journal shows that eating more foods rich in folic acid can reduce the risk of heart disease by 16%.
7. Smile more. Michelle Miller, a professor of cardiology at the University of Maryland in the United States, said that laughing often can drive away the stress caused by daily chores and reduce the burden on the heart.
8. Control caffeine intake. After taking too much caffeine, blood pressure will increase by an average of 4 mm Hg, and the heart will beat twice a minute. In the long run, it will increase the burden on the heart and bring health risks.