With the rapid development of the modern era, many people in modern times have begun to pay attention to health care. Health care is not only to strengthen our body’s resistance, but also to better protect our bodies and stay away from certain diseases. If you are troubled by diseases, the editor below will introduce you to some daily health care methods, hoping to help everyone achieve the purpose of health care. So what are the methods for daily health care? What is your daily health care regimen?
1. Daily health care methods
1. Hand running
"Hand running" is a fitness activity centered on the hands. There are many forms of "hand running", including "hand kicking", "wing spreading" and "ball throwing". As a warm-up activity before "hand running", bodybuilders can move their finger joints and shake their wrists, arms and elbows (imitating the movements of throwing bowling balls and serving table tennis balls). The purpose is to promote blood circulation and allow the joints of the entire arm to move.
The "hand pedaling" exercise can be performed while lying on the bed, on the grass, or on the beach. The bodybuilder lies on his back, stretches his arms upwards, and simulates the action of pedaling a bicycle, but he must exert force intentionally and can do this for 1 to 2 minutes each time. During the "wings spreading" exercise, the bodybuilder stands, leans slightly forward, and flaps his arms to imitate the wings of a bird. The rhythm can be fast or slow, and each time lasts for 1 to 2 minutes. During the "ball throwing" exercise, the bodybuilder can take a rubber soft ball and throw it into the air as hard as possible, and catch it steadily when it falls, or throw the ball against the wall with all its strength and catch it when it bounces back. Elderly people can choose not to use the ball, but only toss, throw and catch the ball, but they must use force and can do it for 3 minutes each time.
2. Floatation tank
Floation tank - the most relaxing way to stay healthy in the United States. The "floating tank" is made of fiberglass, with a certain concentration of salt water and natural fragrances injected into it. When a naked person is immersed in the "floating tank", he is in a state of half-floating and half-sinking. After the box is closed, the water temperature gradually increases, the fragrance becomes stronger and stronger, and the bodybuilder immediately enters a high-quality deep sleep. "Float tanks" have the effect of lowering blood pressure, softening blood vessels, reducing strokes and heart attacks, and can also prevent and treat various skin diseases.
3. Oxygen inhalation
White-collar workers are under intense work rhythm and are prone to symptoms such as fatigue, dizziness, slow reaction, irritability, difficulty breathing, loss of appetite and other symptoms. , medical experts call it "office syndrome." Breathing rich oxygen for 20 minutes every day can relieve nervousness, irritability and other sub-health conditions and maintain strong energy. In addition, when air pollution is serious and the air in the office is blocked, poorly circulated, and the air is poor, regular oxygen inhalation can clean the respiratory tract, replace harmful gases in the lungs, and ensure good health.
4. Running in the rain
According to relevant expert research, jogging in the drizzle has many health-care effects that cannot be compared with jogging on a sunny day. A drizzle can not only make the trees greener, the grass greener, and the roads cleaner, but it can also eliminate dust and make the air cleaner and fresher. In addition, a large number of negative ions produced by sunlight and drizzle before rain act as "air vitamins", which can relax nerves, lower blood pressure, and strengthen metabolism. Sports experts point out that jogging in the rain can not only keep fit and strengthen the body, but is also a good brain-building activity that helps the brain transition from tension to calmness, which is what people often call psychological and spiritual adjustment. Jogging in the drizzle without cover and receiving a rain shower massage will rejuvenate your body and mind, refresh your mind and relieve fatigue and depression. It can also promote the body's adaptation to changes in the external environment, and is useful for preventing colds and enhancing one's own resistance. There are benefits.
5. Weekly fasting regimen
Through active and regular fasting, toxins and "feces" are discharged from the body, activating and mobilizing one's own functions, and enhancing the body's disease resistance and life. Vitality, a natural way to improve the quality of life and quality of life.
By fasting continuously for 36 hours (four meals) once a week, fasting, drinking, urinating, and sweating regularly and regularly, thereby purifying the bone marrow, muscles, blood, and organs; completely removing toxic and harmful substances accumulated from inside and outside the body within a week , purify bone marrow, muscles, blood, and organs; expel "feces", the "source of all diseases", to prevent problems before they occur; constantly exercise various systems, activate life cells, and give the body great energy; adjust and balance yin and yang, and promote Qi Blood flow.
6. Hormone regimen
The secretion of hormones not only affects a woman’s mood at all times, but also has a considerable impact on the effects of exercise and fitness. Sports experts suggest that adjusting the fitness plan according to the hormonal secretion in the three different stages of the menstrual cycle can not only make the fitness effect more effective, but also train the normal life of hormones in the body.
Fitness items in the first cycle (days 1 to 10 after the start of menstruation): You should choose gentle freehand exercises, such as simplified Tai Chi, yoga, etc. If you still feel irritable before you start exercising, slow walking, jogging, slow skating, or slow swimming can all be helpful.
Second cycle (days 11 to 19) fitness items: running, swimming, and cycling should be carried out. The longer the better. These exercises are particularly easy on calories and are the best choice for people who want to lose weight. You can also participate in other more advanced aerobic exercises, such as aerobics and dance classes.
In the third cycle (days 20 to 28), choose activities that are highly entertaining and less competitive, such as swimming and yoga. If you prefer the gym, then take time (at least 20 minutes) every day to show off your skills on the dancing machine, rowing machine, or treadmill.
2. Other health-preserving methods
1. Run fast for 5 minutes, which is comparable to jogging for 45 minutes.
A study from Curtin University in Australia found that running 5-minute sprints three times a week or cycling for 45 minutes a day can enhance metabolism and promote heart health. Compared with jogging, walking and other exercises, high-intensity exercise can produce the same results in a short period of time and is more conducive to persistence. Lu Yifan, a professor at the Department of Sports Medicine at Beijing Sport University, pointed out that exercise is divided into aerobic exercise and anaerobic exercise, and fast running belongs to the latter, which can enhance explosive power and reaction speed, maintain endocrine balance, and reduce the risk of falls. It is now generally believed in academic circles that the elderly also need some anaerobic exercise. The elderly should take protective measures when running quickly to avoid falling and excessive fatigue. You can also practice bench presses, pull-ups, push-ups, etc. to strengthen the strength of your limbs and lower back.
2. Meditation for 5 minutes is equivalent to 1 hour of deep sleep.
Many people think that meditation is "very mysterious". Meditation is a Western term. In China it is called "Vipassana" and in psychology it is called "mindfulness". It is different from traditional Zen practice and meditation. Quite similar. Meditation is to pay attention to one's own breathing and breathing, to bring the mind back to the body and not to think randomly. It helps to improve concentration and is also good for physical health. A neuroscientific study shows that mindfulness meditation improves brain connectivity, enhances memory, and eliminates fear and stress. Fu Chunsheng said that the most basic form of meditation is simple and easy to learn, and its biggest feature is "not thinking": looking at something without any evaluation, such as gazing at a flower, observing a leaf, or looking up at the night sky, it only takes a few minutes to relax the brain. and mood, relieve anxiety and fatigue, and return to a state of full energy and clear thinking, just as energetic as waking up naturally from a deep sleep.
3. A 10-minute nap is comparable to 2 hours of deep sleep.
A study found that taking a nap for 10 minutes in the afternoon can drive away sleepiness, and the relaxing effect on the nerves is comparable to that of 2 hours of deep sleep. If you take a 30-minute nap every day, hormone secretion can be more balanced and the risk of coronary heart disease can be reduced by 30%. Taking a nap to "recharge" yourself can improve your brain's response ability and improve your work efficiency in the afternoon. People who have poor sleep at night should take a nap at noon to improve the effects of lack of sleep. Shi Ming suggested that the nap time should be half an hour after lunch, and do not go to bed immediately after eating; the lunch break should not exceed half an hour, otherwise it will make you more tired. Office workers should try not to lie on the table when taking a nap, but can bring their own folding chairs.
4. Laughing for 20 minutes is comparable to jogging for half an hour.
Research shows that laughing for 20 minutes has as many health benefits as jogging for half an hour. Researchers from Loma Linda University in the United States asked 14 subjects to watch a war movie or a comedy for 20 minutes, or exercise for half an hour. The results showed that people who watched the comedy had a significant decrease in blood pressure, stress hormone levels, and cholesterol levels. , and the appetite is greatly increased, the effect is the same as exercise. This shows that emotions have an impact on the body, and the changes in the body caused by laughter and exercise are very similar. From a physiological perspective, laughter is a process of muscle relaxation, which can improve one's own immunity; from a spiritual perspective, laughter is a pleasant emotional expression that can release negative energy. For the elderly who cannot complete many physical movements, regular laughter is more important for health care. Fu Chunsheng suggested that everyone should laugh often and learn to self-regulate. You can often watch humorous movies and TV series, cross talk, sketches, or carefully observe interesting things around you. When encountering unpleasant things, you might as well use humor and self-deprecation to deal with it.
5. One cup of tea a day is equal to 7 cups of fresh orange juice.
Research by Professor Nicola Tangshan from the Center for Preventive Medicine in Paris, France, shows that compared with people who do not drink tea, tea drinkers have a lower risk of death by 24%. A British antioxidant experiment showed that a cup of 300 ml tea has an antioxidant effect equivalent to 1.5 bottles of red wine (each bottle is about 750 ml), 12 bottles of white wine, 4 apples, 5 onions or 7 glasses of fresh orange juice. Jiang Yongwen, deputy director of the Tea Research Institute of the Chinese Academy of Agricultural Sciences, said that human aging is a slow "oxidation" process, so everyone needs antioxidants. Tea has strong antioxidant capacity. Developing the habit of drinking tea every day can effectively fight aging problems. He emphasized that tea has six major benefits, including "three resistances" and "three reductions", namely anti-cancer, anti-radiation, anti-oxidation, lowering blood pressure, lowering blood lipids, and lowering blood sugar. Epidemiological studies in Japan show that compared with people who drink less than 3 cups of tea a day (30 ml per cup), men who drink 10 small cups of tea a day have a 42-fold lower risk of cardiovascular disease and women who drink 18-fold less. Green tea retains the most polyphenols and has the best antioxidant effect. However, tea polyphenols can cause irritation to the stomach. People with chronic gastritis and gastric ulcers are best to drink less green tea and can use black tea instead. Tea contains a small amount of caffeine, so people with unstable sleep and heart problems should not drink it. Do not drink tea before going to bed or on an empty stomach. It is recommended to drink tea 1 hour after a meal. You can put 3 to 5 grams of green tea in a cup, add 50 ml of boiling water for each gram of tea, and steep for 3 to 5 minutes. Then brew three or four times.
6. Walking the dog for 2 months is equal to 1 year of fitness.
A British survey found that dog owners spend more time exercising than gym members. This information collected data from more than 5,000 people and found that dog owners take their pets out for an average of 48 minutes a day, and in a week, the walking time can reach 5 hours and 38 minutes. They take their pets for long walks at least three times a week, adding another 2 hours and 33 minutes of exercise time. After all, walking the dog for two months will have the same exercise effect as one year of fitness. People are lazy, and exercise plans are easy to give up halfway. However, dog owners have to meet the needs of their pets to go out, which invisibly increases their enthusiasm for exercise. According to statistics, if a pet dog is raised from childhood to old age, the owner can walk the dog more than 23,000 miles (approximately 37,000 kilometers), which is approximately equivalent to walking around the earth once. Keeping a dog can also allow people to establish an attachment relationship with their dog, achieve emotional communication, make more friends, and feel self-worth.
7. Wear casual clothes every day to help you walk 500 more steps.
Research from the University of Wisconsin in the United States shows that wearing casual clothes to work can increase activity by 8, which is equivalent to walking 500 more steps a day. If you persist in it for a year, you can lose 0.8 kilograms of weight. The comfort of clothing often affects people's desire to exercise. People can easily stretch their muscles and bones in the most comfortable state and are more willing to participate in sports. Although wearing a suit and leather shoes may look elegant, it will invisibly restrict the body. Clothes that fit too well are generally rarely "comfortable". Therefore, wearing more clothes with loose fits and comfortable fabrics can increase your willingness to exercise.
Have you all remembered the health-preserving methods introduced by the editor above? I hope it can help everyone improve their health care,