How to check your health through exercise?

Before taking part in physical exercise, we should have a comprehensive physical examination, so as to reasonably choose sports and determine the appropriate amount of exercise. Women, especially elderly women, must do what they can according to their physical condition when exercising. The amount of exercise should be gradually increased from small to large, and the rate of increase should not be too fast. Every time the load increases, there must be an adaptation process. In exercise, we should master the principle of step by step and perseverance.

In addition, to participate in sports, you should always know your pulse rate, blood pressure and physical health, and conduct self-monitoring.

(1) Subjective feelings: Generally speaking, people should feel happy, relaxed, slightly tired, have a good appetite and sleep well after exercise. If you have symptoms such as headache, dizziness, chest tightness, heartburn, loss of appetite, poor sleep, obvious fatigue, fatigue, etc. after exercise, it means that you have exercised too much, and you should adjust the exercise items, exercise amount or suspend exercise in time.

(2) objective examination: morning pulse and blood pressure are the main contents of objective examination in self-monitoring. The morning pulse should be steady before and after exercise, and the blood pressure should be normal. If there is any change, you should adjust or suspend the exercise in time to find out the reason. Some data show that if the morning pulse gradually decreases or remains unchanged, it means that the body reacts well; If it increases by more than 10 times per minute, it means that the body has adverse reactions. Excluding other reasons, the morning pulse tends to maintain a fast level, which may be related to excessive exercise.

Usually, the amount of exercise can be controlled by the change of pulse rate and recovery time. Generally, the pulse rate immediately after exercise should not exceed 1 10 beats per minute. The appropriate amount of exercise for the elderly can also be controlled by the formula of "170- age", for example, at the age of 60, 1 10 is 170-60, which means that the pulse rate can reach 1 10 immediately after exercise. If the age is 70, it should not exceed 100 times/minute. 5 ~ 10 minutes after exercise, the pulse rate can be restored to the rest level, and the amount of exercise is suitable. This pulse rate reflects the balance between oxygen demand and oxygen consumption during exercise, and this exercise intensity is suitable for athletes.