The worst time for morning exercise in winter is this! Be sure to tell everyone around you! Be careful that your body will become weaker the more you exercise

As the saying goes, a day's plan begins in the morning. After winter, many people still maintain the habit of morning exercises, but they don't know that this may be "looking for trouble when there is no illness"!

Winter Fitness Misconceptions

Exercise before dawn

Winter is a high-incidence season for sudden death from morning exercise, especially in winter, exercising before the sun comes out is extremely undesirable.

First of all, traditional Chinese medicine believes that in winter one should "go to bed early and get up late, and wait for the sun."

Secondly, the outdoor temperature is low in the early morning of winter, which has a great impact on the respiratory tract and cardiovascular system. It can easily induce spasms of the trachea and blood vessels, leading to worsening of existing asthma, increased blood pressure and the occurrence of angina pectoris.

Key points: It is best to exercise outdoors in winter after the sun rises and when it is noticeably warm, which is around 9 am.

Go for morning exercise on an empty stomach

When doing morning exercises on an empty stomach, the energy required comes from the decomposition of body fat, which will increase the triglycerides in the blood vessels, which can cause or aggravate coronary heart disease and atherosclerosis in the elderly, and the impact is particularly great for patients with hypertension.

After a night's sleep, people are correspondingly dehydrated when they wake up in the morning.

Failure to replenish water before morning exercise will aggravate dehydration, causing blood concentration to increase and leading to insufficient blood supply to organs.

Key points: Morning exercises are best arranged after breakfast, and make sure the body's water intake is sufficient before exercise, which can be milk, soy milk or soup or porridge.

Ignore preheating and finishing

In winter, it is best to do 10 to 30 minutes of warm-up exercises before starting exercise to warm up your body sufficiently until you feel that your clothes are no longer loose.

You can choose to exercise by walking, running, etc., starting slowly and gradually speeding up.

Through this process, the functions of internal organs, especially the coping capabilities of the heart and blood vessels, are mobilized to adapt to the needs of exercise.

It is also important to do cool-down exercises after exercise. You can walk and run for about 10 minutes, and then do 10 to 20 minutes of stretching exercises to allow the body to gradually relax from the tense state.

Key point: When the weather is cold in winter, the body's flexibility will deteriorate, and stretching exercises are needed to improve it.

Do high-intensity exercise

Due to the cold weather in winter, the human body's overall mobility decreases, and the ability to withstand the intensity and total amount of exercise will also decrease.

Although high-intensity exercise at this time will make the body "warm up" quickly, it will cause the body to over-mobilize and increase consumption, which is not good for health.

Besides, long hours of exercise are not a good option either.

Generally speaking, the morning exercise time for the elderly should be controlled within 20 to 30 minutes. They can choose activities such as slow walking or Tai Chi, which are beneficial to maintaining the stability of muscles and organs.

For teenagers, they can maintain about 40 minutes of moderate-intensity exercise every day.

Key point: The intensity of exercise in winter should be such that the body starts to get damp and slightly sweaty.

Take a nap after morning exercise

Some elderly friends are accustomed to taking a nap after morning exercises, but this is actually not good for health.

During morning exercises, the activities of the human body's muscles, joints, and bones accelerate. In order to allow various organs to obtain sufficient oxygen and nutrients in a timely manner, the heart accelerates blood pumping and blood circulation becomes faster.

If you go to bed to rest right after exercise, your body will suddenly switch from a state of exercise to a state of relative stillness, your veins will lose their rhythm, and the amount of blood returning to the heart will decrease, which can easily cause ischemia and hypoxia of the heart, brain, lungs, etc., which is not conducive to the recovery of cardiopulmonary function.

Moreover, "taking a nap" will disrupt one's biological clock, affect sleep at night, and make one more sleepy during the day, forming a vicious cycle.

Key point: Find something to do after morning exercise, and don’t take a nap.

Recommend an exercise

As the weather gets colder, many elderly people with poor physical fitness no longer have the physical conditions to exercise outdoors.

So, how do these people exercise?

Today I’d like to introduce to you a little fitness exercise that is very suitable for the elderly - walking on tiptoes!

The well-known traditional Chinese medicine doctor Chen Tongyun is nearly 100 years old and still can see patients on time in good spirits. This is inseparable from this exercise!

It is reported that Mr. Chen usually walks around his home. There are not many obstacles at home and the environment is relatively familiar to him, so it is not easy for him to fall.

She walks 100 steps every day, which can be completed within one minute. After that, Ms. Chen will do 20 breathing exercises.

Walking nourishes the heart, breathing nourishes the lungs, this way you can do full body exercise at home.

For the elderly who have difficulty in daily activities, they don’t necessarily have to walk. They can do it while standing still, which can also achieve the effect of promoting blood circulation.

Or you can sit on a stool or lie on the bed and do the toes curling exercise.

Source: Health China, Capital Traditional Chinese Medicine