Every age has a "golden sports program"
What are the consequences of not exercising for a long time? According to the World Health Organization, under-exercise has become the fourth most important risk factor for global mortality, with 6% of deaths associated with lack of exercise each year.
There are eight major hazards associated with chronic exercise: cancer, cardiovascular disease, heart failure, osteoporosis, stroke, hypertension, diabetes, and obesity.
Exercise is the best anti-aging drug
The long-term lack of exercise in the human body will reduce the organ function by 30%.
It can cause basal muscle atrophy and low respiratory cycle function, which reduces the muscle strength of the neck, abdomen, lower back and thigh, causing shoulder pain, back pain, knee pain and other symptoms. Persistence in exercise can effectively fight aging.
The brain is more energetic
Exercise can continue to send the brain to the body to send growth signals, which are beneficial to exercise ability, thinking activities, emotional control and so on.
One study found that people who exercised for 3 months had their brains growing, and the new part was not only the area that controls exercise, but also the frontal cortex (human complex thinking activities are controlled by the frontal cortex).
Cardiopulmonary enhancement
People with good heart and lung function will not feel tired easily and will not get cardiovascular disease.
Long-term regular exercise can increase the weight and volume of the heart. When the heart rate is slow, the heart rate of the myocardium becomes thicker, making each contraction stronger and stronger.
Bones become strong
Long-term non-exercise, bones will also reduce the demand for calcium, a large amount of calcium will be excreted through the urine.
More outdoor exercise can increase bone elasticity and toughness and improve or alleviate osteoporosis.
Soothing stress
Exercise promotes the body's synthesis of serotonin and dopamine, helping to improve depression and relieve stress.
Exercise also reduces cortisol levels, helping to improve memory and concentration, and improving work efficiency.
Best exercise program for different ages
The choice of sports for different groups of people is very particular. The following activity criteria should be achieved:
6~17 years old
Daily high or high intensity activity ≥ 60 minutes, at least 3 days a week for high-intensity activities, including muscle strengthening activities and skeletal strengthening activities.
Muscle strengthening activities require all major muscles, including the legs, buttocks, back, abdomen, chest, shoulders.
Matching movements:
Roller skating, cycling; high-intensity sports include skipping, various balls, swimming, martial arts, etc.; muscle and bone training include rock climbing, push-ups, sit-ups, long jumps, running, etc.
18~64 year olds
According to the World Health Organization, people aged 18-64 should have at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week.
Exercises can be assigned to each day, no less than 10 minutes each time. This minimum standard can be achieved by aerobics for 20 minutes a day.
Matching movements:
Quick walk, swimming, ballroom dancing; high-intensity sports include running, weight-bearing hiking, aerobics, fast cycling, etc.; muscle training includes elastic belt training, pull-ups, sit-ups, etc.
People over 65 years old
In principle, it is consistent with the 18-64 year old population. If it cannot be completed due to chronic diseases, it should be selectively exercised according to its own situation.
Matching movements:
Walking, dancing, swimming, cycling, golf; muscle training includes dumbbells, gardening, yoga, Tai Chi and so on.
Do not do 6 things after the exercise
After the exercise, some things can't be done, otherwise the exercise will be discounted.
1
Don't stop immediately
If the exercise stops just after the end of the exercise, a large amount of venous blood in the limbs will hoard, causing heart ischemia, and the brain will also suffer from dizziness, nausea, vomiting, shock and other symptoms due to insufficient blood supply.
Therefore, it is best to carry out some low-calorie activities after exercise, such as gradually changing to jogging and walking slowly after long-distance running.
2
Don't greedy cold drinks
Exercise makes the population dry, if the figure is cool and thirst-quenching and greedy a lot of cold drinks, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea, and induce gastrointestinal diseases.
3
Don't eat immediately
After exercise, the blood of the digestive organs is relatively small. If you eat immediately, it will increase the burden on the digestive organs, causing dysfunction, and even causing many diseases.
After 20 to 30 minutes of exercise, the digestion and absorption function gradually recovered.
4
do not smoke
Smoking after exercise will cause the air in the lungs to mix with a lot of smoke, reduce the oxygen content, it is difficult to eliminate the body fatigue, and the body may suffer from chest tightness, asthma, and difficulty breathing due to insufficient oxygen supply.
5
Don't be cold
During exercise, the body temperature rises, the pores relax, and the perspiration is increased. If you are greedy after exercise, it may cause vasoconstriction, decreased immune function, and cause colds, diarrhea, asthma and other diseases.
6
Don't drink alcohol
After strenuous exercise, the body is in a state of excitement. At this time, drinking alcohol will make alcohol enter the blood faster, and the damage to organs such as liver and stomach is even worse than usual.