The Spring Festival holiday is over
Are you ready to go back to your daily routine
Are you working and studying?
Proper exercise is a good way to recover.
a year’s plan starts with spring
Get up and start a good year-round health.
Five steps to get your body used to exercise
break up the whole into parts/pieces
Even if there is no whole exercise time, segmented sporadic exercise can benefit the body. For example, walking instead of driving, walking in the community after meals, etc.
Get up regularly
For sedentary people, it is recommended to get up and exercise every 30 minutes. You can set an alarm clock to remind yourself.
Choose the one that interests you.
You don’t have to worry about which exercise is the most effective and popular. As long as you like it, you can try it, practice it slowly and form a habit.
Companion activities
Give yourself exercise pressure with the help of "punching in friends" and exercise with friends to increase interest.
The goal is smaller.
Don’t pursue immediate sports effect. Beginners should start with a small amount of physical activity and gradually increase the frequency, intensity and duration. People with poor physical strength should not try high-intensity exercise easily.
Four kinds of sports suitable for spring
walk
Walking is the safest, simplest and most economical aerobic exercise. Middle-aged, elderly and young people with good health are suitable for brisk walking, with a speed of 5~6 kilometers per hour and about 120 steps per minute. Insisting on brisk walking can improve the cardiopulmonary function of human body, reduce the body fat rate and reduce the incidence of cardiovascular and cerebrovascular diseases, diabetes, hypertension and other chronic diseases.
Older people with weak constitution should choose to take a slow walk, about 80 steps per minute and 2~3 kilometers per hour, which can help stabilize mood, eliminate fatigue, and also have the effect of strengthening stomach and helping digestion.
cycling
Cycling is a typical aerobic exercise, which can enhance the heart and lung function and make the figure symmetrical. Has obvious effect on preventing chronic diseases such as heart disease, hypertension and diabetes.
Cycling exercise time can be controlled at about 20~40 minutes. If the exercise intensity is low, it can be extended appropriately, but it is not recommended to exercise for too long to prevent fatigue injury.
spread
Throughout the cold winter, people’s bodies seem to be curled up, and the most suitable thing to do in spring is stretching to wake up the body. Young people had better do yoga, and old people can practice Qigong.
Recommend a stretching action "climbing the wall". Stand facing the wall, slowly climb up along the wall with both hands or one hand, stretch the whole body as far as possible, then slowly retreat, return to the original place, and repeat.
jogging
Jogging is more effective than any high-intensity exercise. Jogging can also increase oxygen intake, reduce hypertension, get rid of body fat and improve heart function.
Transfer from: Guangdong CDC
Source: Jingshi Health Home
