Exercise for healthy body
Why can't I exercise?
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| Fitness |
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.
Currently, the cause of death among people in developed countries 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, hurt, and die. Everyone, but nowadays we are able to prevent many diseases, therefore we should be of good quality. And should not die from preventable diseases
Various diseases and causes that cause Thai people to die
1. Currently, the top 3 diseases causing the death of Thai people per 100,000 people are
- Cardiovascular disease
- accidents and toxic substances
- Cancer
2. The most common diseases in the elderly are paralysis, diabetes, high blood pressure. Hyperlipidemia, obesity, dementia, falls and broken bones, etc.
3. In the health of women, especially after menopause Osteoporosis (osteoporosis) and broken bones
4. Around 40% of people will have back pain.
5. Healthy people all over the page The nation can save on public health costs. 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
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What are the benefits of exercise?
2. Reduce blood fat Which, if high, will be one of the causes of coronary artery disease
3. Increase HDL-C in the blood, the higher the better. Will help prevent coronary artery disease
4. Lose weight (fat), increase muscle (Cause the weight may not decrease)
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 systems of the muscles, ligaments, joints, bones, skin become stronger. Helps reduce stress Improves sleep, improves memory, improves sexual performance Helps to increase confidence in yourself.
8. Preventing brittle bones Especially for women whose periods are expired
9. Helps the body bring fat into energy better than before. Which is saving the use of starch (glycogen) which is low And is a prevention of heart disease
10. Helps to prevent certain types of cancer such as colon, breast, prostate
11. Generate good health. Save money for treatment Reduce time to stop work due to illness Make people wealth Stable nation
12. If people across the country exercise, will be the basis of leading to sport excellence
Exercise for health
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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, golfing 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 beating slowly 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 with 5 steps
1. There should be a stretch before
2. There should be warm up (Warm up) for about 5 minutes.
3. Exercise vigorously pulse for 20 minutes
4. There should be a 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 will benefit 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.
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