There are certain skills in the types of health care exercises. Many people will choose this exercise when losing weight. Long-term inactivity may make our body function decline. We should also pay attention to our breathing frequency when exercising. What are the benefits of sharing the types of health care exercises below?
Types of health care exercises 1 1, endurance training items
It is suitable for body building, improving the metabolic function of heart, lung and body, and restoring physical fitness. Such as medical walking, fitness running, cycling, swimming, boating, mountaineering, skipping rope, running platform, going up and down stairs, etc., belong to periodic and rhythmic repeated sports and ball games.
2. Strength training program
It is suitable for strengthening muscle strength, improving joint function and eliminating local accumulated fat, and can be carried out with various special muscle strength training equipment.
3. Relaxation training program
It is suitable for relaxing the mind and body, eliminating fatigue and preventing and treating various physical and mental diseases. You can choose walking, Tai Ji Chuan, relaxation gymnastics, aerobics, qigong and massage.
4. Corrective and therapeutic projects
Suitable for treating patients with certain diseases and disabilities, targeted medical gymnastics and massage. Such as respiratory gymnastics, for treating asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
5. Training programs to improve joint mobility and flexibility
Suitable for joint movement disorder and chronic joint pain and maintaining joint flexibility. Such as joint stretching gymnastics, joint loosening, and training of various joint activity trainers.
Second, which sports are good for health?
1, close your eyes and practice balance
Close your eyes and try to keep your body balanced. The brain relies on the information from the muscles and joints of the limbs to coordinate all parts of the body, which can exercise the brain and prevent dementia.
2. Throw the ball while walking
Researchers say that regardless of age, holding the ball with both hands and throwing and catching the ball during exercise can better stimulate the area of the brain that controls attention.
3. Play table tennis
Playing table tennis can strengthen the muscles of limbs, waist and back, improve the tolerance of the body, effectively enhance the visceral function and delay aging.
4, rolling waist
Bend your legs, hold your knees tightly with your hands, put your upper body as flat as possible, and tilt your legs to the left first, so that your waist can roll left and right on the bed. You can gradually increase the inclination and rolling strength and do it seven or eight times.
5. Go for a walk in the park
The researchers found that people who often go for a walk in the park have improved their memory and attention by 20%. Experts say that the natural environment has the function of calming the body and mind, enabling the brain to process information better.
6. Leg contraction and shoulder contraction movement
Put your limbs close to the bed surface and lie on your back with body form in a straight line. Lift up the left leg and lower the left shoulder, and lift up the right leg and lower the right shoulder. When lifting and retracting legs, the crotch should be contracted to drive the leg movement to complete.
7. Gateball sports
Gateball is competitive, with short competition time and little exercise, but it is very interesting and suitable for the elderly. Gateball exercise can enhance the muscle strength of the back and limbs of the elderly, and also has the function of strengthening the brain.
Third, how to do outdoor sports to be healthy
1, head up and walk in balance
Put a small bag of rice or a book on your head and walk forward. To keep balance, you can hold it by hand. Feel the feeling of this vertical axis and time it. This exercise has a good effect on shaping the spine and improving the body shape.
2, limb exercise
Lie flat with your arms and legs slightly apart, turn your palms to the ceiling, close your eyes, take three deep breaths, and concentrate on your completely empty body after each exhalation. Then from the toes to the top of the head, tighten and relax the muscles a little, and feel every link carefully. For the movement of shoulder and head muscles, rotation should be used instead of tightening. This is an effective exercise to develop the flexibility of the body, which has strong relaxation and can also relieve tension.
3, labor and fitness
Experts from Harvard University and Stanford University in the United States have made a special study on the relationship between housework and health, and listed the energy consumption table of housework. Sweeping the floor 15 minutes consumes about 60 calories; Washing clothes by hand 1 hour consumes about 190 calories; Ironing clothes for 45 minutes consumes about 180 calories; Cleaning the glass window for 30 minutes consumes about 150 calories; Vacuum for 30 minutes with a vacuum cleaner consumes about 120 calories.
Types of health care campaigns 2 How to maintain health care
First, the eyes
The eye is the most commonly used body part of white-collar workers in their daily work, and the eye is also the most fragile organ tissue in the human body, so it is very necessary to protect the eye. However, many white-collar workers will ignore this problem in their lives, resulting in their eyes suffering from diseases such as dry eye and so on!
In order to avoid this situation in life, white-collar workers may wish to prepare a bottle of eye drops with them, so that when they feel dry in life, they can protect their eyes well!
Second, the face
White-collar workers' faces are the most vulnerable parts except their eyes, because white-collar workers often spend more than 10 hours or more in front of computer screens every day, and the radiation of computers does great harm to their bodies. White-collar workers will suffer damage to their skin if they face computers for a long time!
The ancients said, "the twelve meridians has three hundred and sixty-five collaterals, and its blood and gas are on the surface", which means the face. The face is the place where the meridians of the body meet. If it is irradiated for a long time, it will lead to the decline of complexion and even various spots, so white-collar workers must protect their faces in their lives!
Third, the respiratory system
Protecting the respiratory system is also something that white-collar workers must do. In their daily work, it is difficult for white-collar workers to get the opportunity to exercise, and their bodies will gradually become weak. Therefore, white-collar workers are prone to respiratory diseases in their lives, and some white-collar workers like smoking, which will aggravate this situation!
Therefore, in life, white-collar workers may wish to exercise more and reduce the number of smoking, which can effectively reduce the probability of respiratory diseases.
Fourth, the waist
Many white-collar workers will suffer from backache. In fact, this has a lot to do with sitting and working for a long time. Sitting and working for a long time in life, coupled with the unreasonable design of the chair, often leaves a piece between the waist and the chair, leaving the waist dangling. In this case, people will subconsciously use their waist to support their bodies, which will lead to waist muscle pain for a long time!
Five, figure
Many white-collar workers are in good health when they just graduate, but after working for a few months, they will gradually find that their bodies are out of shape because of lack of exercise. It seems to be a very common thing to lose shape. Why do white-collar workers need to pay attention to it?
Because the figure out of shape often indicates the accumulation of fat, and too much fat accumulation in a person's body will cause many diseases to come to you, which will even affect life expectancy. Therefore, white-collar workers should pay attention to their bodies in life, and reducing the accumulation of fat on the body can protect health and reduce the chance of diseases!
Sixth, the stomach
White-collar workers who sit and work for a long time seem to be relaxed, but the damage to their bodies is also great. Many white-collar workers are always in a mess because of their busy work, or sit down and work immediately after eating, which is actually a habit that hurts their stomachs!
If you do this for a long time, it will cause problems in the gastrointestinal function of white-collar workers, and even damage the health of their stomachs. Therefore, white-collar workers need to pay attention to their stomach health. The best way is to take some time to walk after three meals, which can effectively reduce the chances of diseases!
Seven, emotions
Emotion can be said to be the most important thing for a white-collar worker. In life, many white-collar workers will always feel that they are under great pressure at work, and then they will have a lot of negative emotions because of the great pressure at work, and even many white-collar workers will go to work with strong negative emotions. Under such emotions, not only will the work efficiency be affected, but even their health will be damaged!