Sports injury, do you dare to exercise?
Life is movement
Some people may say that since the sports will be injured, it will be fine if you don't exercise; I want to say, if you eat, you will not dine, you will never be far away! Doesn't it mean that life is in motion? The water does not rot, and this is what the ancients know. Everything in the world, the four seasons of reincarnation, the glory of the grass, the flowering and falling, the reason why it is possible to cycle back and forth, is not because it is in motion!
Only a healthy body has a healthy soul. As early as in ancient Greece, Hippocrates proposed to give patients a prescription for exercise. Exercise can bring a wide range of health benefits has been confirmed by many studies, strong scientific evidence shows that physical exercise can reduce premature death, coronary heart disease, stroke, hypertension, type 2 diabetes, breast and rectal cancer, obesity, depression Risk of cognitive dysfunction (such as Alzheimer's).
In the primary and secondary prevention of diabetes, regular physical activity is the most important recommendation; at the same time, exercise can also help improve blood sugar levels in diabetic patients. In addition, moderate and reasonable exercise in the elderly also helps to maintain weight, improve sleep quality, reduce hip fracture and osteoporosis, especially for postmenopausal women, regular sports can help prevent bone calcium loss.
Sedentary illness
The fast-paced lifestyle allows us to travel daily on the two-point line of the family and the unit. People are getting farther away from nature and away from the sport and vitality that life should have. Computer work, video games, soap operas, etc. will lead to an increase in sitting time and a corresponding reduction in activity time. Sedentary is not only easy to cause obesity, but also increases the risk of diabetes and cardiovascular disease. In people with sedentary habits, the incidence of chronic diseases is also higher. The American Institute of Medicine recommends that the minimum amount of physical activity per day (30 minutes a day) is effective in preventing chronic diseases, but for adults to maintain a healthy weight, it is recommended to take 60 minutes a day to prevent unnecessary body fat accumulation. So be careful when you are middle-aged, you have to exercise more!
A recent global study of 54 countries found that sedentary (more than 3 hours per day) related deaths accounted for approximately 4% of all-cause mortality, for each additional hour (sitting more than 7 hours per day), all-cause The risk of death increases by 5%, while the sitting time is reduced by 10% or 30 minutes, and all-cause mortality can be significantly reduced. So what is all-cause death is the total number of deaths caused by various reasons in a certain period of time. what? Oh my God! Have you been shocked to read this? I am about to catch up with the fatality of the car accident. Then you dare to sit still and not exercise?
Scientific movement
For the knee injury, the author certainly can't exercise vigorously, but it can't be completely motionless. Experts suggest that I can walk, jog or swim. Swimming is the best way to protect the knee joint. Of course, you can also choose other exercise techniques to enhance the strength of the muscles around the knee. For example, static is a good knee exercise method. The specific details are inconvenient for the author because of copyright issues. Interested readers can go to a hospital. Sports medicine experts' advice on the science movement!
So, how much exercise (including intensity, time and frequency) is the best? However, there is no standard for everyone, and the amount of exercise must vary from person to person. As the saying goes, chat is better than nothing, even a small amount of exercise every day can get health benefits. The exercise method should be gradual and progressive, and choose the exercise method that suits you. The World Health Organization recommends that adults have at least 150 minutes of moderate-intensity or 75-minute high-intensity aerobic exercise per week. Aerobic exercise is about 150-300 minutes per week or 75-150 minutes per week. Life is precious, let us move together and stay away from disease.
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