Stay healthy and active

In daily life, regular participation in some sports is very helpful to physical health. So which sports are good for health? I will introduce them in detail below.

Which exercises are good for health

1. Practice balance with your eyes closed

Close your eyes and try to maintain body balance. The brain relies on information from the muscles and joints of the limbs to Coordinating various parts of the body can exercise the brain and prevent dementia.

2. Throw a 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 part of the brain that controls attention. area.

3. Playing table tennis

Playing table tennis can enhance the strength of the limbs, waist, and back muscles, improve the body's tolerance, effectively enhance visceral function, and delay aging. .

4. Roll the waist

Bend your legs, hug your knees with your hands, keep your upper body as flat as possible, tilt your legs to the left first, and roll your waist left and right on the bed. You can gradually increase the inclination and rolling intensity and do it seven or eight times.

5. Go for a walk in the park

Researchers found that people who often go for a walk in the park have a 20% increase in memory and attention. Experts say natural environments have a calming effect on the mind and body, allowing the brain to better process information.

6. Leg and shoulder contraction movement

Place your limbs close to the bed and lie on your back in a straight line. Lift and retract the left leg upward while retracting the left shoulder downward. Lift and retract the right leg upward while retracting the right shoulder downward. When lifting and contracting the legs, the hips should be contracted to complete the leg movement.

7. Goalball

Goalball is competitive, the game time is short, and the amount of exercise is not large, but it is very interesting and is more suitable for the elderly. Gateball exercise can enhance the strength of the elderly's back and limb muscles, and also has a brain-building effect.

Be sure to stay away from the top ten dangerous sports

Don’t: tug of war

Tug of war may make children sad and hurt their muscles.

From a physiological point of view, children’s hearts are still developing, and the autonomic nerve’s function of regulating the heart is not yet complete. When the load on the limbs increases, the heart rate is mainly increased to increase blood supply. Tug-of-war requires holding your breath for more than ten seconds at a time. When you suddenly change from holding your breath to opening your mouth to exhale, the venous blood flow will suddenly rush into the atrium, damaging the child's thin atrium wall. Some medical workers once conducted physiological examinations on 250 children aged 5 to 6 during a tug-of-war competition and found that the heart rates of all children were high. One hour after the game, the heart rates of 30 children failed to return to normal.

Don’t do two: strength training

When children grow and develop, they grow taller first and then heavier. Moreover, their muscles are weak and easily fatigued. In other words, body development is mainly based on bone growth and has not yet entered the peak period of muscle growth. If children are allowed to carry out muscle weight-bearing strength exercises too early at this time, firstly, the local muscles of the child will be too strong, affecting the balanced development of all parts of the body; secondly, the muscles will be stimulated and developed prematurely, causing heavy damage to the heart and other organs. burden; in addition, it may make local muscles stiff and lose their normal elasticity. Therefore, parents should not let their children engage in strength exercises such as pull-ups, push-ups, and sit-ups that adults often practice. If you want to practice muscle strength, it is more appropriate to start from the first or second grade of junior high school.

Three things that should not be done: long-distance running and weight-bearing

Long-distance running is a typical impact sport, which has a high impact on various joints of the human body. Children's regular long-distance running exercise is detrimental to the epiphyseal development of joints. Especially during winter long-distance running on hard roads, the impact on joints is greater, and epiphysis is prone to inflammation, which affects the growth of children. Long-distance running is also a heart-loading exercise. If children perform long-distance running too early, it will increase the thickness of the myocardial wall, restrict the expansion of the heart chambers, and affect the development of cardiopulmonary function. In addition, in children, the proportion of water in the body is relatively large, the content of protein and inorganic substances is small, and the muscle strength is weak. If you participate in long-distance running that consumes a lot of energy, you will lose nutrients.

Don’t do four: arm wrestling

The joint capsules of the joints of children’s limbs are relatively loose and weak, so wrist wrestling is prone to sprains. In addition, just like tug-of-war, holding your breath is an inevitable phenomenon in arm wrestling. This will cause the pressure in the chest to rise sharply and block the return of venous blood to the heart. Then, the large amount of blood retained in the veins will violently rush into the atrium, causing damage to the heart wall. Too much stimulation. If you practice arm wrestling with one arm for a long time, it may cause uneven development of the limbs on both sides.

Five things that should not be done: Extreme sports

Experts believe that the physical exercise of children and adolescents must firstly follow the growth and development rules of the child's own body; secondly, the anatomical and physiological characteristics of children and teenagers' bodies must be taken into consideration. Children are in the growth and development period, and their organs are not yet mature in all aspects. Naturally, it is difficult for children to withstand extremely challenging extreme sports, and it is easy to cause injuries. For example, a large amount of exercise that is several times more than a child's body can bear may cause injuries. Children's muscles are in a state of extreme fatigue for a long time, causing muscle fatigue damage and easily leaving sequelae of sports injuries. In addition, for children who are growing and developing, the cartilage in the joints has not fully grown. Excessive wear and tear on the knee cartilage for a long time may easily lead to arthritis in the future. Studies show that knee injuries in childhood increase the likelihood of arthritis in adulthood by three to four times.

Don’ts: Rabbit hopping

When doing bunny hopping, the weight borne by the human body’s center of gravity is equivalent to three times of one’s own body weight, and the impact force borne by the kneecap is equivalent to each jump. It is less than one-third of the body weight, so for children whose ossification process has not been completed, it is easy to cause ligament and knee meniscus damage.

Don’t do seven things: Inversion

Although children have a strong ability to adjust intraocular pressure, if they are inverted frequently or for too long each time, it will damage the eyes’ adjustment of intraocular pressure.

Don’ts: Bumper cars

Children under 10 years old should not play with bumper cars. The muscles, ligaments, bones and connective tissues of teenagers and children are immature and very fragile. They are prone to sprains and bruises when exposed to strong vibrations.

Nine things to avoid: Scooters

Children under 8 years old should not ride scooters. Children's bodies are in a critical period of development. If they ride scooters for a long time, their leg muscles will be overdeveloped, which will affect the overall development of the body and even height development. In addition, when riding a scooter, you need to support your waist, knees, and ankles. These parts are very easy to be injured, so you must take good protection. It is best to have parents accompany you, and find a flat and spacious non-traffic area to play.

Ten things not to do: Community fitness equipment

Public fitness equipment has very high safety requirements. For example, the currently most popular "spacewalker" is obviously only suitable for adults according to its dimensions between the two feet. The relevant warnings only stipulate the form of exercise and health taboos, and there are no special restrictions on the age of the user. . And many teenagers also regard these equipment as toys. At present, injuries caused by improper use of fitness equipment by children are increasing, and even serious injuries and disabilities have occurred. It is understood that the fitness equipment in the community is in principle equipped for middle-aged and elderly people, and there is currently no fitness equipment suitable for children.