Life lies in exercise.
Doctors in our country have long recognized the importance of sports.
Among them, Hua Tuo emphasized this point when he said that "running water does not rot a family member", so he invented Wuqinxi.
Sun Simiao, the king of medicine, even thinks that exercise can "eliminate all diseases, tonify and prolong life, keep your eyes bright and healthy, and stop fatigue".
Not only that, the World Health Organization has long praised exercise as "the best medicine against diseases".
Even research shows that exercise can prevent more than 35 kinds of chronic diseases.
Benefits of exercise
Strengthen the heart. The heart is made up of muscles, and continuous exercise can strengthen the heart muscles. Compared with inactive people, the risk of heart failure is reduced by 10% in regular activities.
Purify veins and arteries. No matter whether the blood lipid is normal or not, aerobic exercise is helpful to regulate blood lipid, including raising good cholesterol level and lowering bad cholesterol and triglyceride level.
Strengthen the lungs. Breathing a lot and quickly during exercise can strengthen the lung function, and carbon dioxide and other wastes in the body will be excreted.
Lower blood sugar. A low-intensity physical activity will increase insulin sensitivity. For people at high risk of diabetes, sitting for a long time and spending 5 minutes walking or standing will benefit.
Control body fat. Long-term exercise may reduce abdominal fat more, but unfortunately, exercise can not reduce weight.
Strengthen bones. Exercise not only helps to exercise muscles, but also strengthens bones. Exercise can increase bone density and prevent bone weakening and injury.
Helps prevent cancer. Such as breast cancer, colon cancer, prostate cancer and pancreatic cancer.
Adjust blood pressure. Related research shows that regular aerobic exercise can reduce blood pressure by 3~7 mmHg, and the highest can reach 15mmHg.
Exercise is most afraid of excess.
Traditional Chinese medicine believes that "exercise generates yang", which means that exercise can boost the body’s yang, so many friends start to exercise desperately regardless, and even think that the more exercise, the better the body.
In fact, this is a misunderstanding.
Because there are still four words that are often ignored after "moving leads to yang", that is, "crossing the yang leads to death".
This is to tell people that exercise is just right.
However, many people disagree with this truth, so the following news appeared-
After 20,000 steps a day, Ms. Zhao of Qingdao suffered from synovitis.
After 90, the girl was obsessed with marathon, and ran away from her toenails three times a week for 10 kilometers, resulting in meniscus injury.
26-year-old Wuhan pony, who runs for 3 hours every day to lose weight, suffers from rhabdomyolysis syndrome …
It’s true that success is also a sport, and defeat is also a sport.
In addition to the above injuries, excessive exercise can also cause the following injuries:
Accelerate brain aging
Excessive exercise will consume oxygen, resulting in insufficient oxygen supply to the brain and decreased responsiveness.
Long-term high-intensity exercise will increase the incidence of sports anemia, which is mostly iron-deficiency anemia with unknown reasons.
Cause a heart attack
In exercise, when the heartbeat is clearly beyond the range that people can bear, they try their best to restrain it with their minds, so the result of excessive exercise is often a heart attack.
Especially for patients with coronary heart disease and heart failure, excessive exercise is undoubtedly a reminder.
Long-term excessive exercise, joints will wear faster than ordinary people, and once the joints are damaged, it is difficult to recover, especially the organs of middle-aged and elderly people have weak self-repair ability. The higher the age, the greater the degree of joint wear and degradation.
How to judge yourself from excessive exercise?
Observe physical strength and mental state
If you have a suitable sense of fatigue after exercise and have a strong interest in sports, it means that the amount of exercise is suitable for the functional condition of the body.
If you are breathless during exercise, have difficulty breathing, are extremely tired after exercise, or even hate exercise, it means that you have too much exercise.
Observe diet and sleep
Proper exercise will not affect normal appetite and sleep.
If after exercise, you don’t want to eat, you can’t sleep, or you don’t sleep as well as before, then you should consider whether this amount or intensity of exercise is appropriate.
Observe the morning pulse
Morning pulse refers to the number of pulses after waking up (not getting up) every morning.
Without special circumstances, everyone’s morning pulse is relatively stable, and generally it will not fluctuate more than 3~5 times/minute.
If the pulse does not change the next morning after exercise, it means that you are in good health or adapt to the exercise.
If the morning pulse of the next day is more than 5 times/minute than before, it means that the activity of the previous day is too large and should be adjusted appropriately.
What is the best exercise?
The best exercise in the world is not in the gym, nor is it recognized as walking, but what and where is it?
There is only one best sport in the world, and that is the sport that suits you.
There are three meanings:
Do your favorite sports.
Doing what you like will mobilize the whole body’s function, hobbies can make persistence interesting, and sports are the same.
Insist on exercise, you should not rely on forced support, otherwise it can only be three minutes of heat.
Even if you have strong willpower and stick to something that you are not interested in, such exercise is not only bad, but also bad.
Because, this is likely to cause your liver qi to be uncomfortable.
By the same token, if a certain food is good for your health, but you don’t like it at all, and you force yourself to eat it every day, will this way of eating be good for your health? No.
Traditional Chinese medicine calls this "the stomach supplements with joy", and so does exercise.
Do exercise that suits your physique.
We have to be very familiar with our bodies to keep in good health.
So, how can we judge what kind of exercise we are suitable for?
In fact, you can divide your body into two categories to evaluate it. Is it thick or thin?
Generally speaking, people with thin bodies are mostly deficient in qi and blood; People with thick bodies have relatively strong qi and blood.
For people with insufficient qi and blood, lightweight exercises to dredge qi and blood are more suitable, such as Tai Chi, yoga and walking slowly, which can nourish qi and blood.
For those who are full of blood, you can try some strength sports, such as dancing, running, playing ball and equipment.
Of course, physical fitness is not static, it will change according to factors such as daily routine, diet, exercise, environment, work intensity, fate of heaven and earth, mood, etc. We should choose the appropriate health preservation method and the exercise mode that can make us comfortable according to our current physical fitness.
In addition, if you are physically weak, but you like strength sports very much, it is not completely impossible to operate, just be sure to control the exercise time.
Grasp the exercise time
From the point of view of TCM health preservation, forty-five minutes of exercise is too much for people who are usually weak.
Generally speaking, 20 to 30 minutes of light exercise is the most appropriate for weak people, and it will not damage qi and blood.
That is to say, the amount of exercise must match the physical condition, and you should pick what you can carry, otherwise it will hurt your muscles and bones, and the amount of exercise that exceeds the body’s capacity will hurt your blood and vitality.
Give yourself a point for your sport.
How to judge whether your day’s exercise is up to standard? Come and calculate:
Sleep: 0.85 points for every hour of sleep.
Static activities: including desk work, reading, eating, watching TV, taking a car, etc. Add up the time spent on these activities and count them as 1.5 points per hour.
Walking: If it is a leisurely and slow walk, score 3 points per hour; If it’s a brisk walk, score 5 points per hour.
Outdoor activities: 6 points per hour for jogging; Run fast and record 7 points per hour; 8 points per hour for swimming and skating; All kinds of ball games and track and field sports score 9 points per hour; Do gymnastics and dance and score 3 points per hour.
Housework: 5 points per hour.
At the end of each day, you can add up the above scores. If the total score you get is below 45 points, it means that you don’t have enough exercise, so you should try to increase your exercise.
If your total score is between 45 and 60, it means that your exercise is just right; If your total score exceeds this limit, it only means that your activity is too large and should be adjusted.
Data: Health China.
Editor: Chen Luyun