Summer is here, so let your body move and stretch your bones and muscles. Different groups of people have different ways of exercising, but regardless of the group, summer exercise should follow three main principles: Warm up - Exercise - Cool down.
1. People with chronic diseases should not stop exercising
For those with chronic diseases, moderate exercise in the summer not only does not trigger a disease flare-up, but also helps with fitness. Therefore, exercise is absolutely necessary for patients with chronic diseases, especially those with hypertension and diabetes.
1. Hypertension: Focus on light exercises with low intensity, such as jogging for 5-20 minutes. You can also combine running and walking, for example, run for 1 minute and walk for 2 minutes, or run for 2 minutes and walk for 4 minutes.
2. Diabetes: Engage in brisk walking for 15-30 minutes, with a pace of 70-80 steps per minute for slow speed, 90-100 steps per minute for medium speed, and 110-120 steps per minute for fast speed. The walking speed should be based on personal physical strength.
2. Healthy individuals should exercise lightly
1. Office workers: The goal is not to sweat profusely, but to easily bid farewell to a sub-healthy state. Walk home after work in the evening, keeping the time within 1 hour, or jump rope continuously for more than 10 minutes.
2. Those who want to lose weight: Women can use a hula hoop at home for at least 20 minutes, and do 20 sit-ups every night. Men can do 5-10 push-ups every day.
3. Children: Exercise regularly to enhance physical fitness. Do two sets of radio calisthenics every morning. Swimming is a good exercise for cardiovascular fitness. Swim for 10-30 minutes each time, about 2-3 times a week. However, for safety reasons, it is best to choose an indoor swimming pool. In the evening, play badminton with parents.
4. Elderly people: Exercise moderately and monitor heart rate. Exercise for half an hour in the morning, do some Tai Chi, walk or jog for about 2-3 kilometers. At home, do light and regular stretching exercises.
3. Sun protection and moisturizing are essential for summer exercise
1. Sun protection: Summer is when the sun shines the strongest. Therefore, it is important to avoid direct sunlight during exercise. Choose indoor sports venues such as table tennis, indoor badminton, and swimming. If you want to do outdoor activities, it is best to do them in the early morning or evening. Additionally, places with fresh air, such as riverside and park courtyards, are good exercise environments.
2. Moisturizing: Summer exercise leads to excessive sweating and loss of salt, which can easily cause muscle cramps and other issues. Therefore, drink 450-600 milliliters of water 10-15 minutes before exercise, and drink 150-240 milliliters of water every 10-15 minutes during exercise, even if you're not thirsty. Avoid drinking sugary beverages. It is also important to hydrate after exercise, but do not drink excessively at once. Instead, drink in small amounts multiple times.
3. Clothing: Choose cotton clothing for summer exercise, as it is the best fabric. Loose-fitting clothing has better heat dissipation, and lighter colors are less likely to absorb heat.
