Did you eat less during the Chinese New Year? Get up and move!

Did you eat less during the Chinese New Year? Get up and move!

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During the holidays, everyone is visiting relatives and friends, going to various dinner parties, and there must be a lot of eating and drinking, right? Eating more, moving less, and sleeping less are all the reasons why we gain weight during the holidays. The holiday is over and the festival is almost over, it’s time to start the “meat dumping” mode.

Today, Cao Ruoxiang, chief physician of the Beijing Center for Disease Control and Prevention, prescribed post-holiday “exercise prescriptions” for different groups of people. Remember, as long as you move frequently, the fat cannot catch up!

Sports diversity

“Brisk walking” is suitable for all ages

Take advantage of your free time, choose an exercise method that suits you, and get moving.

Aerobic exercise such as brisk walking, running, cycling, rope skipping, swimming, etc. can improve human cardiorespiratory endurance, and can also effectively reduce body fat accumulation, control weight, and prevent high blood pressure, high blood sugar, and high blood lipids.

Here, chief physician Cao Ruoxiang recommends brisk walking that is suitable for all ages. Brisk walking refers to a moderate-intensity pace. When walking, you will feel that your breathing speed and heartbeat are significantly accelerated, as if you are rushing to catch the bus. It is the simplest and best form of physical activity and offers numerous health benefits.

In daily life, it is recommended to walk briskly 6,000 steps a day, which is equivalent to 40 minutes of yoga, 60 minutes of Tai Chi, 40 minutes of cycling, table tennis and dancing, 30 minutes of tennis, basketball and badminton, and 25 minutes of jogging and swimming. If you insist on walking regularly, the whole family will gain unexpected happiness and health, improve endurance, relieve stress, improve sleep, and increase health confidence.

Resistance exercises such as dumbbells, sandbags, elastic bands and fitness equipment can delay the decline of movement ability and strengthen bones, joints and muscles.

Resistance exercises are performed 2 to 3 times a week to prevent and control cardiovascular disease and type 2 diabetes, improve posture, mobility and balance; prevent falls, maintain independent behavior and improve quality of life.

Flexibility exercises such as Tai Chi, yoga, dance and other gentle and stretching forms of exercise can increase joint mobility, prevent muscle damage, eliminate muscle fatigue, and improve exercise effects.

Special reminder: Exercise time can be accumulated, but each time duration should be no less than 10 minutes; the frequency of exercise should be no more than every other day, and it is best to exercise every day.

 Three key groups

Receive your exclusive “prescription”

Children and teenagers should avoid overeating and picky eaters during holidays, and pay attention to maintaining a healthy weight; they should increase outdoor activities for at least 60 minutes a day; they can use the opportunity of parent-child companionship during holidays to develop more exercise habits and hobbies, such as cycling, jogging, skipping, and sit-ups. Sitting, flexibility training, swimming, etc.

Appropriate activities for pregnant women are beneficial to maintaining weight gain within an appropriate range, and are also conducive to natural delivery, and the baby will be healthier. You can choose walking and other low-intensity exercises to avoid danger.

Elderly people should monitor their weight changes frequently to keep their weight at an appropriate and stable level. Finding activities suitable for the elderly’s physical condition, through targeted physical exercises, and paying attention to safety can also effectively and significantly reduce the risk of falls. For example: on the premise of ensuring safety, dynamic and static balance exercises, core strength exercises, lower limb strength exercises, flexibility exercises, coordination exercises, etc. are performed. Common ones include Tai Chi and Tai Chi sword, yoga, dance, etc. Tai Chi exercise has been shown to be an effective exercise that significantly reduces the risk of falls.

Note that the elderly should not try too strenuous exercises such as fast running. In addition, if you have coronary heart disease, diabetes, osteoarthritis, etc., or are over 80 years old, you should consult a nutritionist or doctor for relevant precautions.

Exercise is beneficial

Also avoid damage

Exercise is not only about losing weight, but more importantly, it is about strengthening your body and improving your health. However, Director Cao Ruoxiang here reminds everyone that you should also pay attention to safety when exercising, start from your own interests, find exercises that suit you, and avoid possible risks during exercise. Please note the following points:

You should do some preparatory activities before each exercise, and gradually increase your exertion at the beginning of exercise.

Adjust the amount of exercise for the day according to the weather and physical conditions.

Do not stop the activity immediately after exercise, but relax gradually.

When you sweat a lot, add water and salt appropriately.

When walking or running, you should choose safe and smooth roads and wear appropriate shoes and socks.

Muscle strength exercises should be performed on alternate days to avoid overloading with resistance.

If you experience continued aggravation of discomfort during exercise, you should stop exercising and seek medical advice promptly.Text/Reporter Li Jie

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