"Healthy Central Plains · Da Medical Dedication" science science class: the benefits, misunderstandings and accidents of exercise

China has a long time ago. The "Yellow Emperor's Internal Classic" records that the basic principles of the five health care: the law is in yin and yang, and the number of surgery, the food and drinks are constant, and they do not work. Traditional health exercises with high popularity include five poultry dramas, twelve sections of Jin, Eight Duanjin, Tai Chi, and various martial arts routines.

Benefit of exercise

For healthy people, exercise can stimulate dopamine secretion, reduce depression, control weight, and prevent the occurrence of various diseases. For sub -health and sub -healthy people, exercise can promote sub -healthy transformation to health, reduce blood pressure, blood lipids, blood sugar, fatty liver, and promote rapid recovery after muscle skeletal system injury -exercise rehabilitation, and promote the healthy development of the eight major systems of the human body.

In 2019, the "Sport Intervention Guidance Plan for Human Diseases" jointly published by the Department of Sports Science of Shanghai Institute of Physical Education and the Department of Physical Education of Huainan Normal University was published in the English version of "Sports and Health Science" (JSHS). Researchers passed The exercise intervention of 26 diseases has confirmed that exercise can play a positive role in prevention and recurrence of diseases.

Adhering to exercise in the next 30 years can reduce the risk of chronic disease death by 50%and extend life for 6 to 9 years. At the same time, the possibility of death after 65 decreased by 32%, the possibility of lung cancer was reduced by 55%, the possibility of bowel cancer decreased by 44%, and life -free life -free life was 7 years.

Misunderstanding

1

Sports workers do not use exercise. In addition to labor, proper sports can not only achieve systemic exercise, but also help eliminate local fatigue caused by physical labor.

2

If you are sick, you must persist in exercise. Do not exercise in these cases: cold or physical discomfort, dizziness, chest tightness, chest pain, shortness of breath.

3

Exercise must be in the morning. Before the sun came out in the morning, the carbon dioxide concentration was high, the air was not fresh, and the blood viscosity was high, especially patients with cardiovascular disease, which was prone to accidents. It is best to exercise after the sun comes out or choose the time suitable for you.

4

Drink a lot of water or endure not drinking in exercise. There is a feeling of thirst during the exercise, and even the throat is dry, indicating that the body is already in a state of water shortage, and water should be supplemented in time. The principle of hydration in the exercise is: a small amount multiple times, the appropriate amount of sugar and electrolytes, vitamins.

5

As long as it is exercise, everything is okay. Do your best, step by step, plan, relax, control risks, stop in time, and consult professionals.

What should I do if I have acute damage?

Remember Ricer. R (rest): brake. I (ICE): Ice Appliance, 48 ~ 72 hours, 20 minutes of ice every 2 hours. Once there is pain or other adverse reactions, stop ice. It can be intermittently applied, twice an hour, 5 minutes each, 3 minutes interval. C (Compression): Pressing and bandaging. E (Elevation): Raise the affected limb. R (Referral): Treatment plan. Within 48 ~ 72 hours, heat therapy, hot ointment, hot spring, massage bath, sauna, etc. should be strictly prohibited. Try not to massage the damage part and not drink alcohol.

If the following symptoms have occurred, please admitted to the hospital in time: severe dizziness or dizziness; severe headaches on the head or neck; the tendency of suddenly falling; unstable, uncoordinated; severe limb; severe headache; consciousness; loss of hearing; resurgence; resurgence; resurgence; ; True disorders; swallowing disorders; nausea and vomiting; black hay, syncope; unclear or over -sex; tinnitus; mouth or tongue feel abnormal; face pale or sweaty.

Supply: Tang Hongyuan, Henan Sports Science and Technology Center

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