These exercises may lead to a slight increase in blood pressure in the initial stage, but after long-term persistence, the capillaries in the muscles will expand and reduce blood pressure by improving mood
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It’s best to walk on a flat road instead of climbing stairs
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Mountain climbing and jogging can not only improve cardiopulmonary endurance, accelerate metabolism, but also relieve stress
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Therefore, swing ball games are the sports that benefit the most from mental and physical health
In order to facilitate statistics, they divided these sports into 8 categories: team sports, cycling, aerobic or gymnastics, running or jogging, recreational sports or others, winter sports or swimming pool, walking and others
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Lunge practice after the age of 65
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Why is swing the best sport? Swing movement can stimulate shoulder muscles and biceps and triceps of arm, and effectively enhance the strength of shoulder and arm muscles
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It is said that exercise is good for health
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In all sports, only walking frequency can be slightly higher, up to 6 times a week
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Recommended Sports: walking, jogging, Taijiquan, qigong, swimming, cycling, fitness dance, etc
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People aged 26-45 who climb mountains and jog at this stage are in the critical period of life and career
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Exercise should be safe, simple and stable
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The best sports are swing ball sports!!! This study involving 1.2 million people identified a total of 75 sports
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The physical condition should be used as a reference standard for choosing exercise
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Not only found the best exercise, but also pay attention to the time of each exercise
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Do you know what the best exercise is? The lancet, an authoritative medical magazine, once published a study on sports
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Patients with hypertension should choose small and medium amounts of aerobic exercise
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This paper analyzes the influence of different sports on mental and physical health, and comes to this conclusion
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They are under great pressure and are easy to induce chronic diseases
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In the process of rapid movement, it is necessary to coordinate the muscles of the whole body, especially the leg muscles, which will be effectively exercised
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Recommended exercise: walking, Taijiquan, self-made gymnastics, aerobic exercise, consume excess fat in the body; Finally, do some strength exercises, such as lifting dumbbells
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3 heart disease generally speaking, the most suitable exercise for heart disease patients is walking
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Swimming can not only regulate cardiopulmonary function, but also exercise physical coordination and lay a good physical foundation for children
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At the beginning, exercise 5 days a week, twice a day, gradually increasing to exercise every day
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During exercise, whether the exercise intensity is appropriate can be estimated by heart rate
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The longer the exercise time, the better
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However, people with obesity and poor joints are not recommended to climb mountains often
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The effect will be weakened if it is less than 45 minutes
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2 diabetes diabetes combined with flexibility, aerobic exercise and strength training can better control blood sugar
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Vigorous walking can improve blood circulation and reduce body fat rate; Static squatting, dumbbell lifting and other strength exercises can enhance muscle strength
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In fact, exercise is a kind of “prescription”, which has the best exercise and the most suitable way for different ages
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Children around the age of 10 can practice table tennis, badminton and other small ball games to exercise their physical flexibility; After a little bigger, you can participate in more competitive sports such as basketball and volleyball
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This age group is in a period of physical decline, with accelerated muscle degradation and easy to fall when walking
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At the same time, it can promote the brain to think quickly and nervously, and has the function of strengthening the brain; It can also regulate the movement of the eyes and promote the blood supply and metabolism of eye tissueć According to the study of the lancet, swing sports including badminton and tennis can reduce the all-cause mortality by 47% (referring to the mortality of all causes of death), swimming ranked second can reduce the all-cause mortality by 28%, and aerobic exercise ranked third can reduce the all-cause mortality by 27%
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The best time is – between 45-60 minutes! In terms of time length, the best time for each exercise is 45-60 minutes
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Children aged 1-7 are in a period of rapid development
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The exercise prescription for special people is for special people
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This exercise should start with less intensity and step by step
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If it is more than 60 minutes, it will not only have higher income, but also be prone to negative effects
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Ball games at the age of 8-25 can improve reaction speed, cardiopulmonary endurance and contribute to muscle and bone development
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Source: educated youth network.
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The physical strength and muscle mass of people aged 46-65 begin to decline
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Generally speaking, the heart rate of young people after exercise reaches 150 times for 1 minute and that of the elderly reaches 120 times for 1 minute, which can achieve safe and effective exercise intensity
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It is recommended to do more stability exercises, such as supine leg lifting, lunge, etc
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When exercising, you might as well do stretching exercise first, stretch your legs and twist your crotch, which can not only increase the flexibility of the whole body, but also prepare for a large amount of exercise later
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People with chronic diseases may as well choose exercise in this way
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In terms of frequency, 3-5 days a week, once a day, the highest income
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