Regular exercise can reduce the incidence of coronary heart disease, stroke, diabetes, breast cancer and colorectal cancer. Dr. Li from the Department of Rehabilitation Medicine of Zhenxing Hospital said that if you don't exercise for a long time, your muscle strength and explosive power will deteriorate, and your bones will be easily lost. If the ability to cope with sudden falls is poor, it is easy to cause damage to the skeletal muscle system, such as muscle strain, ligament sprain and even fracture, which is the sequela of the "weak muscle family" who does not exercise.
Not exercising is not only a problem of skeletal muscle system damage, but also a risk factor of coronary heart disease, which will worsen the control of blood sugar, blood pressure and blood lipid and make people gain weight. Hyperglycemia, hypertension, hyperlipidemia and obesity are also risk factors for coronary heart disease. Compared with people who exercise regularly, the chances of getting coronary heart disease are greatly increased. Clinically, it is found that myocardial infarction is getting younger and younger.
Regular exercise can reduce the incidence of coronary heart disease, stroke, diabetes, breast cancer and colorectal cancer, lower blood pressure, improve blood lipid concentration, promote the sensitivity of body cells to insulin, and also help to control weight. Dr. Li said that for the elderly, exercise can help maintain bone density, reduce the risk of falls, and delay the deterioration of cognitive function and the occurrence of dementia. On the mental health level, exercise can prevent or improve mild to moderate depression and anxiety, and regular exercise has many benefits.
In addition, Dr. Li also reminded that the intensity and time of exercise need to be adapted for a period of time and then gradually increased. Warm-up and moderate exercise before and after exercise can also help reduce the damage of skeletal muscle system. If you are in doubt about the safety of exercise, for example, you are suffering from hypertension, coronary heart disease or diabetes, you can consult your doctor first, and even do further tests before you start exercising.
If you want to get health benefits from exercise, the key point is "regularity". Exercise had better be simple and easy. Choose your favorite exercise and integrate it into your daily life. Don't spend too much money. It is suggested that you can find friends, colleagues or family members to exercise together, so it is easier to establish the habit of regular exercise and persevere.
For those who are not used to regular exercise or even afraid of exercise, it is suggested to try to walk first, which can reduce the sense of rejection. Walking 10 minutes during the break is a good start, and then gradually increase the walking time. It is recommended that people who exercise on foot take at least 7000 steps every day. For example, you can walk a short distance instead of taking transportation. When taking the MRT or bus, you can get off one or two stops in advance and then walk to your destination. You can also walk quickly and increase the swing of your hands when you walk.
Lost motion method
Preparation posture: standing posture (such as waiting for a bus, waiting for someone), with one hand tucked into the waist and the other holding the water bottle, the body bends to the preparation posture, the water bottle is held high and the elbows are bent.
Action method: keep a ready posture, slowly straighten the hand holding the water bottle to the sky, and then slowly put it down. Switch sides after ten actions, and do it ten times (you can do it several times if it takes a long time to clear).
Action Benefits: Sculpting the body profile curve to improve the annoying butterfly sleeve.
Aerobics can shape the body profile curve and improve the annoying butterfly sleeve. (Photo courtesy/hospital revitalization) ◎ TV sports method
Preparation posture: sit on the front edge of the chair (when sitting in the chair watching TV at ordinary times), and support your hands on the edge of the chair.
Action method: bend your knees off the ground, tuck in your abdomen, try to keep your body from falling backwards, straighten your knees and bend slowly. Do the action five times and you can repeat it several times.
Action benefits: shaping abdominal muscles and improving tuna belly.
Television exercise can shape abdominal muscles and improve tuna belly. (Photo courtesy/Zhenxing Hospital) ◎ Bathing exercise method
Preparation posture: standing posture (when taking a shower with a towel)
Action method: Hold the towel behind your back with both hands, keep your abdomen contracted, and raise your arms as far as possible.
Action benefits: training upper back muscles and improving tiger's back.
Bathing exercise can exercise the upper back muscles and improve the tiger's back. (Photo courtesy/Zhenxing Hospital) ◎ Sleep exercise method
Preparation posture: prone position (before going to bed), with hips on two or three pillows, hands straight next to your body, and chin slightly retracted.
Action method: Keep the ears, shoulders and hips in a straight line, slightly abdomen, and slowly step on the bicycle, which can be done 100 times.
Action benefits: train leg curves and shape hips.
Sleep exercise can train leg curves and shape buttocks. (Image from/Zhenxing Hospital) Fan group, listen to famous doctors!