The most effective way to maintain health
20 minutes of foot soaking before going to bed
20 minutes of foot soaking in hot water every day can make the cardiovascular function of heart disease patients get improved. Soaking feet can also speed up blood circulation, relieve fatigue and promote sleep. Young people soak 15-20 minutes a day, the elderly can be extended to 20-30 minutes, the water temperature should not exceed 40 degrees Celsius.
Lunch and dinner, eat enough 30 minutes
With "short and fast" to describe the rhythm of modern people eat is not excessive. However, again and again compressed meal time, but also in the compression of our life. Experts recommend that 15-20 minutes to eat breakfast, lunch and dinner in about 30 minutes, each mouthful of food is best chewed 25-50 times.
Walk 30 minutes after meals
"Hundred steps after meals, live to ninety-nine" Walking is the most effective exercise, if you can get out of the sweat a little bit, that's better.
The cell phone rings for 5 seconds and then picks it up again
As long as just 5 seconds, it can greatly reduce the risk of brain cancer. When a cell phone is dialing out a number and just connecting, the signal transmission system is still unstable, and the power of electromagnetic radiation is the highest. Therefore, it is best to wait 5 seconds to answer the phone, and then the phone close to the ear, will reduce a lot of radiation.
If you want to be angry, hold your breath for 10 seconds
High-pressure life, so that more and more people "can not control themselves". When faced with stress, give yourself a 10-second buffer before you overreact, so that you can slowly calm down. The first thing you need to do is to get angry at yourself and then get angry.
Squat for 1 minute
Regardless of how long you spend in a chair every day, sit in the "invisible chair" for 1 minute every hour? Squatting. Horse stance is mainly to regulate the "essence, gas, God", in the squatting horse stance, the requirements of concentration, breathing naturally, squatting deep, flat, stable, in order to practice the throat, chest, kidneys and other organs, and to make the abdomen, leg muscles tense, in order to achieve the purpose of the whole body exercise.
Wake up and lie down for 2 minutes before getting up
According to incomplete statistics, more than 2 million people die of stroke every year. In the case of stroke and sudden death, about 25% are in the early morning wake up a moment onset. Therefore, wake up in the morning, do not rush to get up, should be in bed lying down for 2?3 minutes and then sit up, sit for 2?3 minutes and then stand up. "Lightning" from the lying position to sitting position, or even out of bed activities, it is likely that the rapid change in blood pressure caused by the brain acute hypoxia ischemia and fall.
The teeth should be brushed enough 3 minutes
A survey showed that more than 60% of people do not grasp the correct method of brushing, brushing time is not enough 3 minutes, brushing is equal to the white brush. "General brushing time should be controlled in about 3 minutes, morning and evening each time." Hong Zhaoguang said. The correct method is, according to the upper and lower left and right, lips, cheeks, palates and tongues in order to wash and brush the various surfaces, each time to move 1-2 teeth is appropriate, carefully brush the whole mouth of teeth need 4-5 minutes. If you use an electric toothbrush, brush for 2 minutes.
After frying, the hood will be on for another 4 minutes
A study shows that cooking on a stove with a poor ventilation system and very low combustion efficiency causes health damage equivalent to smoking two packs of cigarettes a day. Therefore, after frying the food also let the hood open another 4-5 minutes, in order to completely suck out the harmful substances.
5 minutes, eye health exercises to do the old
Doing an eye health exercises will take you 5 minutes, but the eyes get a rest, not less than a "11" long vacation. This is not the patent of the students, from childhood to old age, all adhere to this good habit. In particular, the last sentence of the eye exercises, "open your eyes, please go outdoors, or look into the distance," be sure to do.
Doing housework for 30 minutes a day
Based on the calories burned by walking 1,000 steps, mopping the floor for 8 minutes or washing dishes for 15 minutes can achieve the same effect. It is recommended that daily activity should be no less than "6000 steps".
Giggling increases circulation by 21%
A study shows that people who laugh heartily at comedies increase their circulation by 21%, and the effect lasts for up to 24 hours. And when they watched serious documentaries, their blood circulation rate dropped by 18 percent. "So it's important to discover as much as possible of life's ? laughs? it!"
Brushing your teeth reduces the incidence of head and neck tumors by 80%
Taking care of your teeth doesn't just bring you a more beautiful appearance, a study reports that long-term dental disease causes 80% of all head and neck tumors. And the way to eliminate the disease-causing bacteria in the mouth is very simple, with Infinity's Phytolacca toothpaste.
Make a pot of tea, reduce stroke by 20%
A study shows that people who drink more than three cups of tea a day have a 20% lower risk of stroke than those who drink less than one cup. Whether it is black tea or green tea, the tea polyphenols and amino acids in it provide better protection for blood vessels and arteries.
Holding a loved one's hand is half the stress
A study shows that a hug and holding a loved one's hand is the best way to reduce stress. Especially when you are nervous, holding that pair of familiar hands can reduce the rise of blood pressure and heart rate, and make you more relaxed and relieved.
Practice yoga, back pain 56% less
A study shows that for people with mild or moderate back pain, 90 minutes of yoga per session, twice a week, can reduce back pain by 56%, but also can make the depression index reduced by 60%. If you don't have the means to practice yoga, lying down and relaxing, keeping every part of your body as close to the bed as possible, can also relieve back pain.
Walking is the most effective way to maintain health
Before walking, the first 3 preparations:
1, accurate wear
Wear a pair of soft-soled running shoes, maintenance of the ankle joints from damage, wear a comfortable sportswear, conducive to the physical activity.
2, warm up enough
Do to expand, stretch the limbs of the movement, to avoid sports damage.
3, bring a bottle of water
exercise to make up for the amount of water can avoid dehydration.
Walking to prevent disease:
A number of prestigious studies have found that adherence to daily walking, can be useful against diabetes, reduce stroke, prevent dementia and so on. Loughborough University research also found that the daily arrow walk can improve immunity, so that the chance of a stroke decreased by 30%.
For menopausal women, walking **** effect is more significant, after menopause, women suffering from high blood pressure, diabetes, dyslipidemia, the odds will gradually increase. Harvard University study found that middle-aged and elderly women walk 45 minutes to 1 hour every day, the chance of stroke can be cut by 40%.
In order to ensure the effect of the practice, walking should be at least 40 to 60 minutes each time. The first practice can gradually increase the frequency and length of the exercise, first every other day to walk once, from half an hour to start, gradually accustomed to adhere to the daily practice.
Usually, when people walk fast, they feel a little short of breath, and their bodies are sweating, which makes them qualified for the exercise. Some people walking favorite back hand, so walking practice value is almost zero.
The correct posture should be: chest out, head up, abdomen and buttocks, arm swing. It is important to note that diabetics should bring a piece of candy with them to avoid hypoglycemic accidents.
Walking backwards to cure back pain:
Walking backwards originated in the 1970s, when some track and field athletes were injured, through this approach to physical rehabilitation exercises. Later, some sports experts pointed out that walking backwards is actually an excellent way to exercise.
Walking backwards can practice the waist and back muscles that are seldom used, and balance the effect of the exercise. For sedentary people, walking backwards can help alleviate physical fatigue and the pain of back pain.
But it is worth noting that the elderly body function degradation, balance ability to decline, in the backward walk, because you can not see the rear road conditions, it is likely to present a fall, bump and other hazards.
In addition, the elderly legs and feet are not flexible, walking backwards can not walk too fast, so the intensity of the exercise is very small, on the cardiorespiratory exercise effect is very small, from the fitness effect is very uneconomical.
Therefore, the old man try not to walk backwards. Favorite backward walking people, try to pick a flat surface, surrounded by fewer people in the environment, can be used to walk and walk backward contact method, walk half an hour every day, so that all parts of the body muscles are practiced.
Walking a word slow constipation:
The movement itself is to improve the natural prescription of constipation, walking a word more targeted. The method of walking a word step is to take turns to step on the foot between the two feet in the center line of the position, the palm of the foot on the ground with, respectively, to both sides of the twisted crotch, the upper body adhere to the relaxation.
This walking method will move the crotch twisting, help to increase the waist force, affect the intestinal activity, can be useful to prevent and control constipation. Walking a word step of the amount of exercise is not too large, as a daily walking exercise, walking 500 meters is enough. In addition, when walking, need to pay attention to, swinging hip twisting crotch action of the volatility is not too big, try to adhere to the body balance, so as not to sprain the ankle.
Side beat walking breath:
Walking, two hands half grip, tiger mouth open into an arc. Left foot forward step together, hands to the body on both sides of the flip, in the left foot landing together, the right hand gently beat the left chest (to the nipple as the origin, horizontal and straight each Qi cut off a straight line of the upper 1/4 area), the left hand to the right side of the back of the waist to beat.
Then step right leg, the left hand beat the right chest, the right hand beat the left back waist, while marching, while shooting. This walking method can practice the lungs, which helps to breathe well. When walking, stick to the body upright and look forward with both eyes.
Hands off stride walk not hunchback:
The white man is often due to the back muscles are thin, slack, resulting in spinal deformation, hunchback. When you walk, you can make the back muscles stretch, but you can also practice the back and abdominal muscles to reduce the burden on the waist.
When walking, we should pay attention to the upper body straight, chin forward, high head, shoulders backward stretching, stride size to the distance of the two arms straight appropriate, together with the back and forth arm, usually 80 to 90 steps per minute appropriate.
Strolling and running to burn fat:
First do a short moment of high-intensity exercise, and then change a kind of moment a little longer low-intensity exercise, and then give the body to leave a moment of recovery, called the distance type of exercise. Compared with continued aerobic exercise, the distance method of exercise is more intense and cuts down on post-exercise soreness and fatigue.
Together, the high intensity of the exercise also makes the fat burning speed accelerated. When you exercise, you can run for 15 seconds, then walk for 45 seconds, so replace the exercise for 20 minutes. You can also run for 60 seconds, then walk for 3 minutes, so replace the 30 minutes, long time to adhere to the effect can be seen.
This method is more intense, after the exercise to shake legs, shake arms, relax the whole body to relieve muscle tension.
Walking temperament good:
Queen Elizabeth II has always been physically fit, endowed with the image of upward mobility to show people, an important reason is that the Queen has a set of **** with the regimen. Over the decades, the Queen has always insisted on weekend walks, she walks in a very special way, using the "positive step".
The positive step does not have to be like a samurai with a very standardized posture, only the palm of the foot on the ground, head up, look forward, continue to the body with a sweaty feeling, to reach the intention of the exercise.
Tiptoe walk can protect the kidney:
With the increase in age, the old man gradually decline in kidney, Chinese medicine that the kidney for the "innate nature", and bones, teeth, ears, close relationship, therefore, the old man's kidney decline is the primary manifestation of weakness in the legs, loose teeth, hearing loss, and so on. These manifestations of the old man, there is no harm in testing tiptoe walking.
When walking on tiptoe, the inside of the forefoot, the thumb of the foot to support the effect of the foot Shaoyin kidney meridian, foot syncope Yin liver meridian and foot Taiyin spleen meridian through here. This can ** foot three yin, through the foot less yin kidney meridian warm tonic kidney yang.
Daily tiptoe walk 10 minutes or so, the center can stroll stop, tired of rest, to reach the intention of the impact of acupuncture points can be. But walking on tiptoe has a certain degree of difficulty, especially for the elderly, must be gradual, at the beginning of the practice of the best side of the best help.
Long-term persistence, each time not too much; suffering from severe osteoporosis white man, do not advocate tiptoe walking.
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