The main benefit of moderate exercise to health is that you must do enough warm-up exercise before strenuous exercise. People with corresponding diseases are not suitable for this kind of exercise. Walking is the simplest exercise. Let's share the main health benefits of moderate exercise. Let's have a look.
The health benefits of moderate exercise are mainly 1. 1. Prevention of coronary respiratory and metabolic diseases.
Second, reduce the incidence of cancer.
Third, prevent injuries, reduce the probability of sports injuries and maintain good joint function.
Fourth, help achieve and maintain the right weight and help achieve and maintain the right body composition.
Moderate exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. Don't take part in sports when you are extremely tired. Exercise is harmful to the human body at this time. The scientific attitude towards sports is "persistence is the most important, moderation is the most important".
In other words, exercise can't touch ten cold, exercise must persist, and you can't give up halfway. Even if you can't exercise every day, you should exercise three to five times a week and continue. In order not to cause bone and joint injuries and high energy consumption, middle-aged and elderly people should usually choose low-intensity long-term exercise instead of explosive short-term exercise.
Extended data:
Prevention of sports injuries:
1. Choose the right exercise and make a reasonable exercise plan.
The purpose of exercise is to be healthier, and it is necessary to guard against sports risks and sports injuries. People of all ages and health conditions should make appropriate exercise programs according to their exercise intensity and exercise time, such as exercise types, exercise time, exercise duration, exercise frequency and so on.
Experts recommend that swimming and cycling are two sports that have little effect on the body. Knee joint and ankle joint are the most important load-bearing joints of human body, and excessive flexion and extension will cause damage to knee joint and ankle joint.
In the process of swimming, gravity and buoyancy cancel each other out, and the joints are exercised without load. A lot of upper limb exercises can make the shoulders and back well trained, and leg exercises can also enhance the flexibility of the joints. When riding a bicycle, the knee joint and ankle joint are not load-bearing, which can increase the muscle state and cause less damage to the body.
2. Fully warm up and stretch dynamically before exercise; Finishing after exercise and static stretching.
No matter what exercise you are engaged in, you should remember to warm up before exercise and stretch after exercise. Warm-up before exercise and stretching after exercise are even more important than the exercise process.
Warm-up can enhance the flexibility of ligaments, and good warm-up exercise can fully reduce the damage caused by exercise and prevent ligaments from tearing due to excessive exercise. Stretching after exercise can accelerate the metabolism of lactic acid, prevent lactic acid from accumulating in the body, and avoid the feeling of whole body pain the next day.
The health benefits of moderate exercise are mainly 2 and 6 benefits of moderate exercise.
1, promoting blood circulation, improving brain nutrition, helping to maintain energy and stabilize mood.
2, make the myocardium developed, contract strongly, and enhance the heart function.
3. Strengthen the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, and facilitate digestion and absorption.
4. Promoting and improving the blood circulation of viscera is beneficial to the physiological function of viscera.
5, improve the body's immune function and maintain a strong vitality.
6. Enhance the vitality of muscle joints and keep the movements brisk.
There are three essentials for keeping in good health through exercise.
1, pay attention to the coordination and unity of intentional defense, interest regulation and dynamic form.
"Meaning" means concentration, "pranayama" means adjusting breathing evenly, and "dynamic shape" means the balance of body movement. Especially intentional defense, only when the mind is focused, can it calm the nerves, guide qi and blood. The so-called "drawing air with intention and taking air as shape".
2, should not be excessive, step by step.
Someone once made a retrospective survey on 5,000 dead athletes, and found that many athletes suffered from heart disease at the age of 40-50, but their life span was shorter than that of ordinary people, indicating that excessive strenuous exercise exceeded the tolerance limit of the body, but it would damage the body because of overwork, leading to premature aging and early death. Therefore, "physical therapy" must emphasize moderation and cannot be "possessed". As the saying goes, "Don't walk fast, don't listen hard, don't look hard, don't sit for a long time, and don't lie very tired."
3. Perseverance and perseverance
"Physical therapy" is not only physical exercise, but also the tempering of will and perseverance. "Fishing for three days and drying the net for two days" cannot achieve the effect of "physical therapy".
The health benefit of moderate exercise is mainly 3 1, which promotes skin health.
When we are exercising, the improvement of skin is the most obvious. Exercise can accelerate the blood circulation of the skin, thus strengthening the metabolic function. Exercise will also make the pores and sweat glands of the skin adapt to the stimulation of cold and heat, which will lead to the enhancement of internal defense and immunity.
2. Strengthen the cardiovascular system
Generally speaking, people who like sports have stronger heart function and heart palpitation fibers will become thicker. A strong heart will improve the blood supply system of the heart. Therefore, exercise is the protector of the heart and can prevent cardiovascular diseases.
Step 3 improve the respiratory system
Whether we are working or sleeping, we are breathing all the time. We inhale not only air, but also bacteria, viruses and so on. Bacteria and viruses that enter the human body through breathing can easily lead to various respiratory diseases. Regular exercise can greatly reduce the occurrence of this situation. Because exercise makes the respiratory muscles and chest play a greater role and eliminates more waste gas and carbon dioxide. Long-term exercise will slow down breathing and give breathing muscles a better rest time.
Step 4 accelerate digestion
When we are exercising, the nutrients in our bodies are also being consumed at an accelerated rate. At this time, metabolism will become more vigorous, thus promoting gastrointestinal peristalsis and secretion of digestive juice, and improving liver function.
Step 5 improve bones
People who exercise regularly will make themselves more flexible and their bones will be greatly improved. Regular exercise makes the bones thicker and stronger. So as to improve the bending section and torsion capacity of bones.