Stay away from cardiovascular diseases, start with moderate exercise

The latest research from the Chinese Center for Disease Control and Prevention: Increasing the energy consumption of moderate-intensity physical activity can keep away from cardiovascular health risks. In November 2020, the World Health Organization issued the "Guidelines for Physical Activity and Sedentary Behavior", stating that adults should achieve a minimum of at least 150 minutes of moderate-intensity exercise per week. The "Guidelines for Physical Activity for Chinese People (2021)" released in January this year clearly stated that adolescents aged 6-17 should engage in at least 1 hour of moderate-intensity exercise every day, and outdoor activities are encouraged. Adults aged 18-64 should perform 150 to 300 minutes of moderate-intensity aerobic activity per week, or an equal combination of moderate-intensity and high-intensity aerobic activities. The physical activity recommendations for adults also apply to people over 65 years old. Physical activity includes all types, intensities, and categories of activities, that is, all kinds of activities that people do for different purposes during the day are called physical activity.

What is moderate intensity? How to do it

First, you need to do warm-up exercises before exercising.

Adequate warm-up exercises can prepare the body and prevent injuries during exercise. In cold weather, the warm-up time can be extended to 10-15 minutes, while the normal warm-up time is generally 5-10 minutes. Recommended warm-up exercises include: jogging in place, high leg raises in place, etc.

Secondly, you can choose aerobic exercise

Recommended exercises include lean-over mountain climbing, jumping jacks, burpees, prisoner squat jumps, etc. You can also run on a treadmill and ride a bicycle in place, or you can combine several methods together. The exercise time is about 30 minutes or more.

Muscle strength training is also possible

Strength training is an anaerobic exercise, which means that the muscles move at high speed and in a state of "oxygen deprivation". It is recommended to do push-ups, plank support, squats, wall squats, supine hip bridges, prone flying swallows, etc. Do 2 to 4 exercises at a time, 2 to 4 sets of each exercise, and 8 to 12 reps per set.

Finally, you can do stretching exercises

Effective stretching during relaxation after exercise can prevent body soreness. Recommended stretching exercises include thigh quadriceps stretching, elastic band lower limb stretching, calf muscle and Achilles tendon stretching, and standing forward bends.

However, you should also pay attention to the following points when exercising:

1. Exercise in moderation: Excessive and strenuous exercise can cause short-term suppression of the immune system, leading to decreased immunity. It is recommended to exercise 3 to 5 times a week, about 1 hour each time. The time allocation for aerobic exercise and muscle strength training can be adjusted randomly according to the situation.

2. Exercise should be gradual: The elderly should pay attention to the appropriate use of protective gear such as knee pads, or exercise with two people and supervise each other to avoid falls.

3. Choose appropriate clothing. It is advisable to wear sportswear and sports shoes when exercising to avoid injuries caused by inappropriate clothing.

4. If you feel physical discomfort during exercise, you should stop and rest to adjust yourself. Do not try to force yourself.

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