Scientific movement, open a healthy life

More than 30 fans of Yang style Tai Chi practice boxing in the Tang Dynasty City Wall Ruins Park in Qujiang New District, Xi 'an, Feb. 8, 2018. Shin Joon-fen, an 80-something woman who has been exercising in the morning since the Spring Festival, said, I want to take the lead and exercise with a positive attitude when I see my family members going back to their normal work routine.

Since many people are still recovering from the first Spring Festival, office workers have less time to exercise. How to promote physical recovery through scientific exercise? Liu Jun, deputy dean of the School of Sports and Health Science at Xi 'an Physical Education University, suggested that people develop a "smart exercise" plan to start a healthy life in the Year of the Rabbit.

Break up sitting and move less. During the Spring Festival, when family and friends visit each other and eat together, sedentary behavior also increases. After the holiday, people work on computers, students spend long hours at their desks, and many people drive to and from work. Studies have shown that getting up and walking for five minutes every 30 minutes of sitting has the best effect on lowering blood sugar and blood pressure, Liu said. It is suggested that when working and studying, people can change their sedentary behavior by filling tea cups and activities between classes, and carry out simple stretching exercises with the wall and back of chairs to alleviate the harm caused by sitting for a long time.

Exercise intensity should be scientific. When people who have stopped exercising for various reasons resume exercise, they must do it gradually and according to their ability. Generally, it starts with low intensity for a short time, and gradually increases the intensity and quantity after gradually adapting. Each exercise should have a certain intensity and quantity to ensure the effect of exercise, and can not cause fatigue, injury, or even induce disease because of the intensity and quantity is too large. Walking, cycling, jogging and other safe and effective forms of exercise are available to recovering people. People can judge the intensity of exercise according to their own state: first, if they can sing during exercise, the intensity of exercise is insufficient; Second, the exercise can maintain normal communication, the body slightly sweating intensity is appropriate; Third, the difficulty in speaking during exercise indicates that the exercise intensity is greater. In short, the daily amount of exercise should be controlled in the next morning after the energetic does not affect the work and life, have the desire to continue to exercise is appropriate.

The movement of life. In addition to specialized physical exercise, you can also use a variety of physical activities in your life, such as gardening, walking shopping, walking up stairs, cycling to and from work. It is recommended that people use their commute to exercise, which is good for the environment and health.

Fragmentation motion. The World Health Organization recommends that everyone get at least 150 minutes to 300 minutes of moderate-intensity exercise per week, with 30 minutes to 60 minutes of exercise per day. If office workers do not have a block of time for exercise, they can use fragmented exercise. It is recommended that people do moderate to high intensity exercise three times a day for 10 minutes, which can achieve the same effect as continuous exercise for 30 minutes. If people change their sedentary habits, even getting up from a chair for a few minutes and doing exercises such as squats against a wall or standing on a stake can have great effects, Liu said.

Combine work and rest to make exercise more efficient. First of all, intermittent exercise is adopted, such as running and walking on the playground, sprint running and jogging, stretching and finishing after exercise. Secondly, exercise with the upper and lower limbs, such as pull-ups or push-ups, and then jog to eliminate upper limb fatigue. Thirdly, the combination of high intensity and low intensity exercise, such as fatigue caused by long-term high intensity mental labor, can use low intensity physical activity to increase oxygen uptake, promote blood circulation in the brain, and help the body eliminate fatigue.

Exercise and nutrition help the body recover. As the saying goes "man is iron rice is steel", people in scientific diet with good physical ability. Liu suggested eating more fresh fruits and vegetables rich in dietary fiber and vitamins and reducing the intake of fat, especially saturated fat, after the holiday. People should control the amount of food they eat in a day. For example, the total amount of dinner can be reduced by one-third, and the total amount of lunch can be reduced by one-fifth. They should eat high-quality protein such as fish, shrimp, egg and milk, and high-quality carbohydrate of whole grains with more comprehensive nutrition.