Exercise for Health

Exercise for Health

Why can't I exercise?

Prevention and strengthening health It is the best method for health care because it is the most effective and economical. Good health is good both physically and mentally

The cause of death among people in developed countries is now Changed from an infectious disease Is a disease that is not infected And from human behavior, such as smoking, drinking, drugs, inappropriate sex, etc., we all have to be old, injured, and die. Everyone, but nowadays we can prevent many diseases, therefore we should be of good quality. And should not die from preventable

diseases , diseases and various causes that cause people to die

1. Currently, the top 3 diseases that cause deaths per 100,000 population are

- Cardiovascular disease

- Accident and Toxic substances

- cancer

2. The most common diseases in the elderly are paralysis, diabetes, high blood pressure. Disease, high blood cholesterol, obesity, dementia, falls and fractures, etc.

3. In the health of women, especially after menopause. Osteoporosis (Osteoporosis) and broken bones.

4. About 40% of people will have back pain.

5. The people are healthy all over the face. The nation can save on public health expenses. Which will lead to other areas of development These diseases or causes of death can be prevented. Or can be reduced more or less With exercise, diet and proper behavior

Exercise is useful.

1. Prevent coronary artery disease. Heart function is greatly improved. If exercising properly for 3 months regularly, the pulse or heart will slow down. Which will save the work of the heart

2. Reduce blood fat Which, if high, is one of the causes of coronary artery disease.

3. Increase HDL-C in the blood, which is higher if the higher Will help prevent coronary artery disease.

4. Reduce obesity (fat), increase muscle (Cause weight may not reduce)

5. Prevention and treatment of diabetes

6. Helps reduce blood pressure if high can reduce by 10-15 mm Hg.

7. Helps the heart, lungs, circulatory system, muscles, ligaments, joints. Skin bones become stronger. Helps reduce stress Improves sleep, improves memory, improves sexual performance Helps to have confidence in yourself even more.

8. Prevent brittle bones. Especially women who have had menopause.

9. Helps the body bring fat into energy better than before. Which is a low saving of starch (glycogen) And is a prevention of heart disease

10. Helps to prevent certain types of cancer, such as colon, breast, prostate.

11. Cause universal health. Save money for treatment Reduce time to stop work due to illness Make people wealth The nation is stable.

12. If people throughout the country exercise, will be the basis of leading to sport excellence.

Exercise for health

Aerobic exercise is considered to be a healthy exercise which means mild exercise. Requires oxygen Requires a large group of muscles (such as legs or arms) continuously, long enough, heavy enough, often enough, aerobic exercise will strengthen the heart, lungs and circulatory system Which is the way to exercise for health such as walking, running, swimming, biking, rope jumping, aerobics etc.

This type of exercise Often use both flour And fat is energy, should exercise aerobic all the time for health When staying, then may play other sports as well For entertainment or society But do not stop aerobic exercise (Should be done on a different day), such as aerobic exercise 3 times a week, tennis 3 times a week, golf 1 time, etc.

Not that exercise Or playing any sport will be good for the heart And blood vessels always Playing tennis every day alone can still die. Because tennis is not an aerobic exercise because it will run, stop, not run all the time. Being in a hurry and running up quickly may cause the body to get back. Cathecholamines immediately come out, causing the heart to beat irregularly. May be fatal

The good effect of aerobic exercise on the work of the heart.

Strengthens the heart, blood vessels and lungs. Causing constricted blood vessels to disappear Or if not healed, the body will create new blood vessels (bypass) causing death until the beats slow down. Which will save the work of the heart Makes the body have more reserve power In case of emergency. Add HDL-C in the blood to prevent osteoporosis. Causes the body to use fat better than those who do not exercise Which, in addition to helping to reduce obesity, is also beneficial for athletes. Because the body has limited starch As for fat

Who should exercise

In fact, people of all ages and ages should exercise regularly. It's never too late for exercise. Regardless of age But the faster it starts, the better

Correct exercise methods are 5 steps

1. There should be a stretch before

2. There should be warm up for about 5 minutes

3. Exercise vigorously for about 20 minutes.

4. Should have cool down for 5 minutes.

5. Should have to stretch again before stopping.

How long should exercise

Normally, exercise should be continued for at least 20 minutes. (But if walking, must walk fast for 40 minutes). Exercise for health is not necessary to do more.

How often should exercise

Should exercise 3 times a week for at least 20 minutes each time but should not be taken more than 6 times to make 1 day a rest day

How hard should exercise

In each exercise If it benefits the heart And the lungs must exercise so that the heart (or pulse) beats between 60-80% of the maximum capacity that that person's heart can beat. The maximum

formula that the heart can beat = 220 - Age in years

For example, a person aged 50 years has the highest capability that the heart can beat: 220-50 = 170 beats per minute.

Therefore, for people aged 50 years, should exercise so that the pulse beats only between 60-80% of 170 beats per minute. Between 10-2136 bpm,

but if you have never exercised before, you may need to do it gradually. It may take 2-3 months before you exercise for the pulse to beat up to 60% of the maximum capacity the heart can beat. But in practice Chirachon temple while exercising Without the tools to help measure it will be difficult for the general public. Therefore there is no need to measure the pulse But exercising makes him feel a bit tired When you sweat Or can still talk during exercise If you really want to measure, you might be able to ride a stationary bike because most bikes have pulse meters.

Is exercise a penalty?

Exercise may be harmful If exercising is not correct The dangers of exercise can be caused by many reasons, such as

1. Exercise that is not suitable for age, such as the elderly may use the fastest way to go instead of playing squash and tennis badminton because playing tennis is an exercise. Like running, sometimes stop Not continuous enough to be beneficial to the lungs And the heart, but still better than not exercising at all Only that it can not prevent coronary artery disease is equal to aerobic exercise that continues.

2. Exercise at the wrong time.Such as when it is too hot, it may be uncomfortable Newly finished eating food may have heart disease. Because after eating new food, the body needs a lot of blood to the stomach and intestines. But if going to exercise The body also needs a lot of blood to the muscles. (Including the stomach And intestines as well) may cause the blood to nourish the heart is too little Cause symptoms or diseases of the heart.

3. Exercise when not comfortable. When diarrhea should not exercise Because the body may be dehydrated Or minerals can cause fatigue, fainting, cramping or heart disease. When having fever, should not exercise Because it can cause myocarditis Or pericarditis If you are not comfortable with any symptoms, even if you do not know what diseases Should not exercise beforehand.

4. Exercise without warming up or stretching first.Usually, regardless of what level of athlete Young or elderly Before exercise, there must be steps that must be performed every time without exception Especially the elderly or those who do not exercise a lot Which the warm-up Or stretch before Will help to exercise Or play sports better And is to reduce the risk of injury And helps to relieve fatigue faster after exercising Even if you do not exercise on any one day, you should stretch the line every day.

5. If using improper sports equipment such as tennis racket shoes, it may cause injury more easily.

6. If exercising too muchTo increase the risk of injury must be done exactly as if to run healthy, run for 20 minutes is not enough to run up to 60 minutes at a time. If you want to prevent injury, if possible, should change the method of exercise. Aerobics every day, such as swimming one day, running one day, riding a bicycle, staying one day, walking one day, etc. If knee pain should change to swimming instead Or biking.