Mastering the scientific way of exercise can make our life and work full of vitality and enjoyable. It can help us establish a regular and orderly life, improve the quality of sleep, ensure adequate rest, and increase work efficiency. It can also improve the body's adaptive and compensatory functions, and increase resistance to diseases... In short, exercise can make people physically and mentally healthy, prevent diseases and aging, and prolong life.
The Three Steps of Exercise and Health Preservation
Exercise is very important for physical health. On the one hand, moderate exercise can promote blood circulation and metabolism, regulate and stimulate the central nervous system, and increase and enhance immunity. On the other hand, exercise can also enhance appetite and improve sleep quality. However, when exercising, it is important to handle the three stages of preparation before exercise, exercise during, and adjustment after exercise in order to achieve the best exercise effect and improve your immunity.
(1) Preparation before Exercise
Exercise should choose a suitable way for oneself. Exercise is for strengthening the body, so it should be based on one's own physical condition. Before starting exercise, choose a suitable location and time. The ideal exercise location should have a quiet environment, mild sunlight, fresh air, and flat terrain, neither remote nor bustling.
Elderly people especially should choose a place with people around to exercise, so that there is someone to take care of in case of emergencies. At the same time, consider factors such as one's own health condition, season, and weather when choosing the exercise location, whether it is a nearby community or a slightly further park.
In terms of time arrangement, there is morning exercise and evening exercise. Scientific research has proven that evening exercise is more scientific. This is because morning exercise has many disadvantages, such as the late operation of human tissues and organ functions in the morning, and poor sensitivity to the external environment. Especially for the elderly and weak individuals, accidents are prone to occur during morning exercise. The air pollutants close to the ground in the morning have not yet dispersed, the temperature is low, and it is easy to catch a cold and aggravate old illnesses. In addition, in spring and autumn, there is often fog in the morning, and the harmful substances in the air are not good for health.
(2) Relaxation during Exercise
During exercise, always maintain a positive mood and relax your mind. Start with stretching exercises. Relaxation should start from top to bottom, from the head, neck, shoulders, hips, legs to the feet. Then move the limbs, stretch the waist and legs, gradually relax the muscles and ligaments. During the exercise, it is important to gradually increase the exercise intensity, from small to large, and from slow to fast, and gradually increase the exercise time.
When exercise is about to end, it is important to make adjustments and not stop abruptly. Close your eyes and be silent, adjust your breathing, and do some light and low-intensity movements, such as swinging your arms and legs, bending and stretching your body, and gently rotating your waist. This can help the blood that has accumulated in the lower limbs due to exercise flow back to the heart and prevent accidents.
If you feel uncomfortable during exercise, stop immediately. Exercise should be done persistently, but the premise is that the physical condition is good. If exercising with an illness, it may have the opposite effect. Some people may feel uncomfortable during exercise, such as dizziness, palpitations, shortness of breath, chest tightness, abdominal pain, etc. When encountering such situations, exercise should be stopped immediately. If the symptoms do not improve after resting, seek medical attention in a timely manner.
(3) Adjustment after Exercise
After exercise, it is important to adjust the amount and mode of exercise according to the body's response. After exercising, observe whether sleep and diet conditions have improved, whether the exercise intensity is suitable for the body, and measure your heart rate, blood pressure, and weight regularly to determine whether the exercise intensity should be increased or decreased to ensure the best exercise effect. In addition, post-exercise diet is also important.
