In recent years, more and more studies have found that exercise may be more important to health than medicine. Many people complain that there is no time to exercise, but in fact, as long as you take a little time every day to do a small amount of exercise, the accumulation of time can bring health returns.
Exercise brings 4 benefits
1 Helps longevity
A new study published in the Journal of the American College of Cardiology found that compared with non-runners, runners live longer by 3 years and their physical fitness is 30% better than non-runners. Another study shows that people who walk for 30 minutes a day are four times more likely to live longer than those who walk for less than 30 minutes.
2 Protect the heart
A study by the Biochemical Research Center of the State University of New Jersey in the United States found that even 10 minutes of exercise a day, especially for obese people, can effectively improve heart health.
3 Auxiliary hypoglycemic
A study by the University of Westminster in the UK found that diabetic patients can improve insulin sensitivity and help lower blood sugar as long as they take time to exercise.
4 Anti-cancer
Research by the World Cancer Research Foundation found that exercising for half an hour a day reduces the risk of uterine cancer by half; people who exercise regularly can reduce the risk of lung cancer by 68% and the risk of colorectal cancer by 38%.
Exercise also has a "Pyramid Code"
First floor (tower bottom)
Mainly consists of daily activities. Such as people walking, climbing stairs, housework, and dog walking. Some people find it tiring to take special exercises, so they should make good use of daily activities.
Remember one sentence: Sitting is better than sleeping, standing is better than sitting, and walking is better than standing. It is recommended to walk at least 6000 steps to 10,000 steps a day.
The second layer of low-intensity aerobic exercise and recreational exercise
3 to 5 times a week is appropriate.
Aerobic exercise can improve cardiovascular health and cardiopulmonary function. Exercise intensity should be based on factors such as age, gender, and physical fitness, and proceed step by step.
Low-intensity aerobic exercise includes: running, biking, swimming, and brisk walking.
Recreational sports include basketball, tennis, mountaineering, etc.
The microscopic exercise can prevent tiredness or anticlimactic movement, and at the same time, it can achieve good fitness effects.
The third layer: strength training and flexibility activities are equally divided
Guaranteed 2 to 3 times a week.
Strength training can increase muscle strength, increase bone density, and prevent accidental injuries.
Flexibility activities can relieve muscle tension, improve body flexibility and coordination flexibility.
Strength training such as push-ups, sit-ups, pull-ups, and flexibility exercises such as hand shakes, static stretching, and yoga are all good choices.
On the fourth floor, the spire of the pyramid is a static activity
For example, watching TV, surfing the Internet, and sitting for a long time. In daily activities, the proportion of this part should be minimized.
The American Academy of Sports Medicine pointed out that moderate rest is necessary, but static activities should be controlled within 2 hours a day.
6 simple exercises to keep healthy
Standing up every day is comparable to a marathon
If you can stick to standing 5 days a week for 3 hours a day for a long time, the fitness effect is similar to running 10 marathons a year.
But experts remind us that standing for 3 hours a day is not a continuous station, otherwise, blood circulation will be affected. Compared with sitting and lying down, standing can consume more energy but compare with running, swimming and other sports, the effect is still small.
We need to find every opportunity to move, such as walking as far as possible to communicate with colleagues, standing up to answer the phone, taking the stairs as much as possible, and parking the car as far as possible when going to the supermarket
Push-ups
Push-ups are one of the magnifying glass of a good or bad body. If a man aged 35 to 40 cannot complete 12 to 19 push-ups, his physique is at the middle and lower level.
The power of push-ups is that they can exercise all muscle groups in the body, mainly the waist and abdomen. A study by the State University of New York in the United States also found that men who are good at doing push-ups have stronger endurance in sex.
The essentials of the action are: the person pushes on the ground or on a mat, the forefoot rests on the ground, the body is stretched, the hands are slightly wider than the shoulders, and then the elbow joints are flexed and stretched, and the body is pushed together with the strength of the arms.
It must be done step by step. It is recommended to do 10-13 per group, 1 group per day in the first week, 2 groups per day in the second week, and 3 groups per week after each group. Rest two or three minutes after each group.
After all, you can do 8-12 squats and stretch your legs and arms to avoid muscle soreness the next day.
Push-ups are basically suitable for all people over 18 years of age, but those with high blood pressure and heart disease need to control their intensity.
Middle-aged and elderly women and women can use the wall to do vertical push-ups (approximately one arm away from the wall) or exercise their upper body on their knees.
Plank support The most popular exercise without equipment
Plank support is the most popular sport this year. Driven by celebrities such as real estate tycoon Pan Shiyi and writer Liuliu, the plank support time has become a daily compulsory course for many people. Its function is similar to push-ups, it can exercise core muscle groups well and improve body balance.
Experts remind that the action of plank support must be standardized, otherwise it may cause cervical or lumbar injury.
The essentials of the action are: lying on your stomach with your elbows supported on the ground, and the distance is the same width as your shoulders, with your toes close together, your upper arms and torso should be kept at 90°, try to keep your head, shoulders, waist, legs, and hips on the same plane, hip joints Do not fall or lean to your sides.
Do plank support must do according to one's ability, step by step. Can be divided into 4 to 6 groups to practice, each group do 20-30 seconds, rest 20 seconds in between.
For people with lumbar disc herniation, high blood pressure, or heart disease, it is best to do it under the guidance of a doctor.
Sit-ups, fewer gynecological diseases
A study published in the American "Prevention" magazine found that 86% of women who do sit-ups for a long time have a 55% lower incidence of gynecological diseases than those who do not.
This is because the groin can be exercised when doing sit-ups, where there are many capillaries and acupuncture points, exercise can accelerate the blood flow, thereby alleviating gynecological diseases. In addition, sit-ups can stretch back muscles, ligaments, and spine, and tighten abdominal muscles.
Women doing sit-ups should grasp the following points:
Don't hold your head with your hands, put it near your ears, which requires more force on the waist and abdomen muscles;
Bend the knees with the legs as tight as possible, so that the muscles in the groin and pelvis can be better exercised;
It’s a matter of persistence. It is recommended to do 3 groups a day, 10 per group, and rest for 2 minutes between each group. It is not advisable to do it too fast or too fast, people with spine problems or osteoporosis should do it under the guidance of a doctor.
Squat up to relieve dizziness
Squatting can exercise sympathetic nerves and relieve dizziness and vertigo to a certain extent.
Middle-aged and elderly men insist on weight-bearing squats, which can exercise pelvic floor muscles and lower body muscles, as well as improve erectile dysfunction. The specific methods of weight-bearing squats are:
Hold dumbbells in both hands, straighten your waist, feet shoulder-width apart, bend your knees and slowly squat until your thighs are parallel to the ground or slightly lower than your knees, and keep the knee joints in the same direction as the toes, without adduction or abduction.
Squat down for 2 to 3 seconds each time, stay still for 5 to 10 seconds, and squat up for 2 seconds.
Middle-aged and elderly people should not blindly pursue the number of times, so as not to damage the muscles, just do 5-10 a day.
To prevent knee injuries, keep your knees out of your toes when squatting. People with poor joints, osteoporosis, and minors should not do it.
Raise your legs to make your waist and abdominal muscles more elastic
Raising your legs is one of the easiest aerobic exercises. If young people really don't have time to exercise, doing a few minutes of raising their legs on the spot can also have a certain fitness effect.
When doing high leg lifts, you must straighten your upper body and try to lift your thighs parallel to the ground. However, the intensity of this exercise is relatively high, and the elderly have to do what they can.
The specific approach is:
When walking, slow down and lift your legs as high as possible so that the angle between the thigh and the abdomen is as close as possible to 90 degrees;
In order to maintain balance, the arms are raised accordingly, while the abdomen is tightened;
The left and right legs are exchanged and raised, and walk 2 times a day, 20 steps each time.
Elderly friends can practice in places with handrails to ensure their balance and prevent falls. Don't pursue the height of raising your feet in one step, just as much as you can.
You can also exercise while watching TV, but it is not suitable for people with hip joint damage, poor balance, unstable walking, poor knees, etc.
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