“Life lies in movement.” However, not all people can realize the importance of movement. In life, some people either use this or that excuse to avoid exercise, or they think that they are tired from work and their body needs rest and refuse to exercise. These are not good for health. Among adults, 60% to 80% do not exercise enough, which is one of the reasons for the surge in obesity, cardiovascular disease, diabetes and other diseases. Regular moderate exercise is one of the simple ways to improve and maintain health.
To maintain health through tranquility
Nowadays, there are so many health-preserving methods that dazzle people. They take supplements and go to health clinics, but there are always people complaining that they are not effective. Quietness is a thousand-year-old saying to nourish the body. The most important thing to keep in good health is to nourish the mind. To nourish the mind means practicing tranquility. To truly calm down, you need to be indifferent and clear your aspirations and establish meaningful life goals. Our pursuit of health is not just about prolonging life, but something deeper than pursuing prolongation of life. If we can cultivate to the point where businessmen are no longer philistine and scholars are no longer pedantic, then we will have reached the state of tranquility in which we can nourish our minds with our heart and cultivate our nature and emotions, and we will have gained the foundation of life brought by tranquility.
“To maintain health through tranquility” is the fundamental guiding ideology of traditional Chinese health care. "To maintain health through tranquility" believes that maintaining a peaceful and peaceful mental state is the first thing to maintain the health of the body, and sports and tonics are the second thing. Before the 20th century, Chinese people almost all used the theory of "maintaining health through tranquility" to guide their health care practices. For thousands of years, most Chinese people who pursue "rest and health" have achieved health and longevity. The theory of "nurturing health by tranquility" originated in the Spring and Autumn Period and the Warring States Period. During the Spring and Autumn Period, Chinese sages, especially Taoists, attached great importance to "nurturing health by tranquility". They gave a clearer explanation of the theory of "nurturing health by tranquility". Lao Tzu said: "To reach the extreme of emptiness, keep quiet and sincere", "Quietness is the righteousness of the world". "Huangdi Neijing" says more clearly: "Tranquility and nothingness, the true energy will follow it, the spirit will be kept within, and the disease will always be at ease."
There is a saying in our country that "the mind is naturally cool when it is calm", which actually refers to maintaining health through tranquility. Human beings are "animal" beings who are moving almost all day long. After working hard all day long, it is very necessary to have a period of rest to achieve balance between movement and stillness.
There is a famous saying now, called "Life lies in movement". This view of “maintaining health through movement” is also accepted by many people, but does it not mean that the health science of “maintaining health through tranquility” advocated by the "Huangdi Neijing" and many health experts in Chinese history is wrong?
In fact, the two are not contradictory. Movement and stillness are like two sides of a coin. We cannot only talk about movement but not stillness, nor can we talk only about stillness but not movement. To emphasize either aspect alone is one-sided. The traditional health science of "maintaining health through tranquility" puts tranquility first, but it is not opposed to movement. It just believes that the main aspect of health care should be the cultivation of mind. Through the cultivation of mind, one can change one's world view so that one can get rid of the fetters of fame, wealth, grudges, and so on, so that the state of mind can always be in a peaceful and peaceful state. The second is appropriate Sports and nutrition.
In the eyes of many people, exercise is just to lose weight and build a beautiful figure. In fact, it is not the case. Exercise includes a lot of knowledge. In fact, health preservation is a big knowledge of exercise. Use sports methods to exercise to move the muscles and bones, regulate the breath, calm the mind and calm the mind to smooth the meridians, dredge the qi and blood, and regulate the internal organs, so as to achieve the purpose of strengthening the body and prolonging life. This health method is called exercise health, also known as Traditional fitness techniques.
“Movement leads to uncertainty” is the traditional view of our Chinese nation’s health and fitness. As early as thousands of years ago, sports have been widely used as one of the important means of fitness and disease prevention. Traditional Chinese medicine calls essence, qi and spirit the "three treasures", which are closely related to human life. Exercise and health care closely grasp these three links, regulating the consciousness to nourish the mind; guiding the qi with the mind, regulating breathing to practice qi; using qi to promote blood circulation and circulate throughout the body; using qi to guide the shape and pass through the body, muscles and joints The exercise makes the meridians of the whole body smooth and nourishes the whole body. In this way, both body and soul will be present, the meridians will be smooth, the internal and external parts will be harmonious, the internal organs will be harmonious, and the body will reach a state of "Yin Ping Yang Secret", thereby improving the health of the body and maintaining strong vitality.
Zoologists have found that elephants can live to be 200 years old in the wild. Once captured and imprisoned in a zoo, although their living conditions are much better than in the wild, they will not live to be 80 years old; hares can live up to 80 years old on average. The average lifespan of domestic rabbits, who have lived a "superior" life in cages since childhood, is only 4 to 5 years; the lifespan of wild boars is also twice as long as that of domestic pigs. So why do wild animals live longer than domestic animals? The important thing is that wild animals often run around in order to find food, defend themselves, avoid enemies, and escape from harsh weather, and their bodies get a good workout. As this is passed down from generation to generation, the physique becomes better and better, and the life span is naturally longer than that of domestic animals. The same is true for people. People who regularly participate in physical exercise live longer. This illustrates a truth: exercise is the foundation of health and longevity.
Modern scientific research has proven that regular and moderate physical exercise has the following benefits for the body:
1. It can promote blood circulation, improve the nutritional status of the brain, and promote the growth of brain cells. Metabolism enables the brain's functions to be fully utilized, thereby benefiting the health of the nervous system and helping to maintain strong emotions and stable emotions.
2. Make the myocardium developed and contract powerfully, promote blood circulation, enhance the vitality of the heart and the respiratory function of the lungs, and improve peripheral circulation. 3. Increase the strength of the diaphragm and abdominal muscles, promote gastrointestinal peristalsis, prevent food from being retained in the digestive tract, and facilitate digestion and absorption. 4. It can promote and improve the blood circulation of the internal organs, which is beneficial to the physiological functions of the organs.
5. It can improve the body's immune function and endocrine function, thereby making the human body's vitality more vigorous.
6. Enhance the vitality of muscles and joints, making people move flexibly and lightly, and react quickly and quickly.
Liver health is suitable for both movement and stillness
As we all know, aging and disease of the human body are mainly caused by the aging and weakness of internal organs. Our ancestors have long believed that human life activities have the characteristics of movement, and therefore actively advocate sports health care. "Lu's Spring and Autumn Annals" contains the philosophical saying "Flowing water never rots", emphasizing the importance of movement to life. In the traditional sense, sports include Tai Chi, Baduanjin, Wuqinxi, etc., which generally emphasize the combination of movement and stillness, the balance of hardness and softness, and are relatively difficult. It may take a certain amount of time to learn. In the modern sense, there are many sports, some difficult and some easy, such as running. , gymnastics, swimming, etc. There are also many sports and fitness equipment, such as dumbbells, tensioners, etc.
The combination of movement and stillness has a lot to do with liver health. Life lies in movement and life lies in stillness. These are two completely different views in health maintenance theory. There is no life without movement. Movement is the original attribute of matter, so the health-preserving view that life lies in movement is reasonable.
But the most important principle of sports health care is the principle of moderation. Moderation means that the amount of exercise should not be too large or too small. We can use some indicators to estimate the amount of exercise, such as heart rate and pulse, which are good choices. We all know that the heart rate of a normal person is equal to the pulse rate per minute. The heart rate can be determined by counting the pulse rate per minute. The normal amount of exercise for adults is when the heart rate does not exceed 140 beats/minute after stopping exercise. The amount of exercise for normal elderly people should not exceed 120 times/minute. If you eat sweetly after exercise, sleep soundly, have a stable and relaxed mood, and are full of energy, this is a sign of a combination of movement and stillness, and an appropriate amount of exercise. On the contrary, if you do not want to eat after exercise, feel dizzy and have a headache, are tired and sweaty, and feel tired, it means that the amount of exercise is heavy and should be reduced gradually.
The combination of movement and stillness has a great relationship with liver health. You should rest after activities, and move after resting. Both activities and rest should be regular. Loss of exercise includes two aspects: excessive and insufficient. "Resentment" is a sign of too much, and "laziness makes people grow old" is a sign of insufficient activity. Both movement and stillness should be moderate. The so-called moderation means that movement and stillness should be determined according to one's gender, age, physical strength, etc., and should not exceed one's tolerance. The correct way to maintain health is to have stillness within movement, movement within stillness, and appropriate movement and stillness. If you adhere to these health concepts for a long time, it is very important to maintain the health of all organs in the body, especially the liver. The liver is the organ of wind and wood, and it likes spring, so often going out with family or friends when spring is warm and flowers are blooming is extremely beneficial to preventing liver disease. Spring outings can not only entertain the heart, but also relax muscles and invigorate the body, making blood and Qi flow smoothly, which is perfect for preventing liver disease. The liver qi is in harmony with the soda to achieve the purpose of liver health and health preservation.
Keeping fit depends on the disease
Asthma: Running, ball games, cycling, etc. can all induce asthma, which is medically called exercise-induced asthma, while swimming, baseball, etc. , skiing and other sports can improve symptoms, especially swimming, which is more suitable because swimming will not reduce the moisture in the respiratory tract due to rising temperatures. At the same time, the horizontal movement during swimming reduces the burden on the respiratory tract, so it is conducive to the improvement of the condition.
Hypertension: Suitable for walking, cycling, swimming and other exercises. These are dynamic isotonic exercises, which can cause the relaxation and contraction of blood vessels through repeated contraction of muscles throughout the body and increase blood pressure. decline.
Heart disease: To improve heart function, healthy people should engage in greater amounts of exercise. The pulse rate during exercise must reach at least 135 beats/min and last for 15 minutes to be effective. If you already have heart disease, you should be cautious and choose the form and amount of exercise based on the degree of damage to your heart function. Generally speaking, patients with mild heart disease with first- and second-level cardiac insufficiency can engage in exercises such as walking, jogging, Tai Chi, and medical gymnastics. During exercise, the pulse rate is limited to about 104-120 beats/min; patients with third- and fourth-level cardiac insufficiency or Patients with frequent angina pectoris attacks should not engage in physical activities, but should mainly rest. They can also do some protective light activities such as Qigong. The principle is to avoid increasing the number of heartbeats.
Diabetes: Clinicians report that many people with mild diabetes can recover as long as they insist on physical exercise and pay attention to diet control. Exercise starts with light activities and gradually increases the intensity of exercise, such as walking, rowing, and running. However, do not exercise after injecting insulin, before meals, or when you have angina pectoris to prevent hypoglycemia or aggravation of complications.
Obesity: Mild exercise such as walking, aerobics, swimming, and cycling can help lose weight. Take walking as an example. Start 45 minutes after a meal and continue for 20 minutes at a speed of 4.8 kilometers per hour. The effect will be achieved. If you add it again 2-3 hours after a meal (about 20 minutes), the effect will be better.
Urinary incontinence: About 10% of women suffer from this unspeakable disease, and reasonable physical activities can help with recovery.
You can choose a method to strengthen the pelvic muscles. The steps are: first do pelvic contraction for 10 seconds, relax for 10 seconds, and then do contraction for 10 seconds... In this way, continue to do 90-160 times a day.
Low sexual function: Both men and women can increase their sexual desire through exercise, making it easier to reach orgasm and thereby obtain sexual satisfaction. Generally, 45 minutes of exercise three times a week can achieve this goal. Excessive exercise can reduce sexual desire.