Morning exercise is one of the forms people have been using to exercise their bodies for a long time, especially for middle-aged and elderly people. Adhering to morning exercise is of great significance in preventing diseases, keeping fit, and delaying aging. In order to gain more benefits from morning exercise, attention should be paid to the following aspects.
1. Avoid not drinking water before morning exercise
During sleep at night, the skin and respiratory tract lose 20-30 grams of water per hour. Combined with urination, the body is already in a dehydrated state when waking up in the morning, which can easily lead to high blood pressure, cerebral hemorrhage, cerebral thrombosis, angina pectoris, myocardial infarction, etc. Drinking 200-300 milliliters of warm water or adding 1 tablespoon of honey to warm water before morning exercise can prevent the above diseases and the possibility of hypoglycemia during exercise.
2. Avoid not doing warm-up exercises
Doing some simple limb exercises before physical exercise is beneficial for safe and effective body exercise. In cold winter, the elasticity and extensibility of muscles and ligaments are significantly reduced due to cold stimulation, and the flexibility of the whole body joints is much worse than in summer and autumn. Not doing warm-up exercises before exercise can easily cause muscle strains, ligament sprains, and joint injuries, which can affect the normal progress of exercise. Before exercise, the relevant areas of each part and system of the body are in a state of rest and resistance. Warm-up exercises gradually transition the body's various parts and systems from a state of rest and resistance to a state of excitement and tension, thus preparing the body for the maximum load during exercise.
3. Avoid exercising in heavy foggy weather
In foggy weather, the air pressure is low, the wind speed is small, and the waste gas and waste in the air are not easily dispersed, resulting in severe air pollution. Morning exercise in foggy weather can induce bronchitis, pharyngitis, conjunctivitis, rhinitis, sinusitis, and allergic reactions, so foggy weather should be avoided for morning exercise.
4. Avoid mouth breathing during exercise
Whether during exercise or in daily life, it is important to develop the habit of breathing through the nose. The nose has many hairs that can filter the air and protect the trachea and lungs from dust and bacteria. Especially during winter exercise, the air temperature is low, and when cold air passes through the nasal cavity, it has already been warmed and moisturized, so it will not cause strong irritation when it enters the lungs. Breathing through the mouth allows cold air to directly enter the lungs, causing strong irritation and adverse effects.
5. Avoid exercising immediately after waking up
During morning exercise, the functions of various organs in the body are still at a relatively low level and it is difficult to adapt to the changed external environment. There needs to be a gradual adjustment process to activate physiological functions.
6. Avoid exercising before dawn
The air is not fresh before dawn, and the concentration of carbon dioxide is high. In parks and squares, the air pollution is at its peak. After sunrise, photosynthesis of plants begins and oxygen is gradually released, increasing the freshness of the air. Therefore, the best time for morning exercise is after sunrise.
