They are under great pressure and are easy to induce chronic diseases.
The longer the exercise time, the better.
At the same time, it can also promote the brain to think quickly and nervously, with brain strengthening function; It can also regulate the movement of the eyes and promote the blood supply and metabolism of eye tissue.
This exercise should start with less intensity and step by step.
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Recommended Sports: walking, jogging, Taijiquan, qigong, swimming, cycling, fitness dance, etc.
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.
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.
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.
Mountain climbing and jogging can not only improve cardiopulmonary endurance, accelerate metabolism, but also relieve stress.
Therefore, swing ball games are the sports that benefit the most from mental and physical health.
If it is more than 60 minutes, it will not only have higher income, but also be prone to negative effects.
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.
Swimming can not only regulate cardiopulmonary function, but also exercise physical coordination and lay a good physical foundation for children.
The effect will be weakened if it is less than 45 minutes.
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Physical condition should be used as a reference standard for choosing exercise.
People aged 26-45 who climb mountains and jog are in the critical period of life and career climbing.
02 why is swing the best sport? Tao Jun, chief physician of orthopaedics department of the Second Affiliated Hospital, said that waving can stimulate shoulder muscles and biceps brachii and triceps brachii of the arm, and effectively enhance the strength of shoulder and arm muscles.
03 Golden Sports of every age in fact, sports is a kind of “prescription”, there are the best sports, and different age groups also have the most suitable ways for themselves.
This paper analyzes the influence of different sports on mental and physical health, and comes to this conclusion.
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The best sports are swing ball sports! 01 optimal duration of exercise: 45-60 minutes this study involving 1.2 million people identified a total of 75 sports.
Not only found the best exercise, but also pay attention to the time of each exercise.
In terms of frequency, 3-5 days a week, once a day, the highest income.
During exercise, whether the exercise intensity is appropriate can be estimated by heart rate.
At the beginning, exercise 5 days a week, twice a day, gradually increasing to exercise every day.
2 diabetes diabetes combined with flexibility, aerobic exercise and strength training can better control blood sugar.
People with chronic diseases might as well choose exercise in this way.
Children aged 1-7 are in a period of rapid development.
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.
It’s best to walk on a flat road instead of climbing stairs.
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 expand and reduce blood pressure by improving mood.
Ball games at the age of 8-25 can improve reaction speed, cardiopulmonary endurance and contribute to muscle and bone development.
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%.
However, people with obesity and poor joints are not recommended to climb mountains often.
3 heart disease generally speaking, the most suitable exercise for heart disease patients is walking.
Exercise should be safe, simple and stable.
Vigorous walking can improve blood circulation and reduce body fat rate; Static squatting, dumbbell lifting and other strength exercises can enhance muscle strength.
04 exercise prescriptions for special people are for special people.
Xu Jinsong, chief physician of the Department of cardiovascular medicine of the Second Affiliated Hospital of hypertension, said that patients with hypertension should choose small and medium amount of aerobic exercise.
It is recommended to do more stability exercises, such as supine leg lifting, lunge, etc.
Recommended exercise: walking, Taijiquan, self-made gymnastics, aerobic exercise, consume excess fat in the body; Finally, do some strength exercises, such as lifting dumbbells.
In all sports, only walking frequency can be slightly higher, up to 6 times a week.
The physical strength and muscle mass of people aged 46-65 begin to decline.
This age group is in a period of physical decline, with accelerated muscle degradation and easy to fall when walking.
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Do you know what the best exercise is? The lancet, an authoritative medical magazine, once published a study on sports.
Lunge practice after the age of 65.
The best time is – between 45-60 minutes! In terms of time length, the best time for each exercise is 45-60 minutes.