Do you know what 7 small fitness tricks are used?

Want to exercise? No time ! Completion? More tired ! A fast-paced life makes many people have no time to keep fit. "Life Times" interviewed a number of health experts for this purpose, introduced seven small health tricks that can be used in a small amount of time, but can do more with less.

1. Run for 5 minutes, comparable to jogging for 45 minutes.

Australia's Curtin University study found that three times a week or cycling sprint five minutes a day for 45 minutes can increase metabolism and promote heart health. Compared with jogging, walking, and other sports, high-intensity exercise can produce the same result in a short period of time, and is more conducive to persistence. Lu Yifan, a professor of sports medicine at Beijing Sport University, pointed out that exercise is divided into aerobic exercise and anaerobic exercise. The fast run belongs to the latter, which can increase the explosive power and reaction speed, maintain endocrine balance and reduce the risk of fall. It is now widely accepted in the academic community that the elderly also need some anaerobic exercise. Old people should take protective measures when they run fast to avoid wrestling and excessive fatigue. You can also practice supine press, pull-ups, push-ups, etc., to strengthen the strength of the limbs and lower back.

2. Meditation for 5 minutes is equivalent to sleeping for 1 hour.

Many people think that meditation is "very mysterious", but Fu Chunsheng, dean of the Chinese Academy of Sciences, said that meditation is the term of Westernization, which is called "Vipassana" in China, and psychology is called "mindfulness". It is quite similar to traditional meditation and meditation. Meditation is to pay attention to one's own breath and absorb the mind, not to think about it, to improve concentration, and to be good for your health. A neuroscience study shows that mindfulness meditation improves brain connectivity, enhances memory, and eliminates fear and stress. Fu Chunsheng said that the initial level of meditation is simple and easy to learn. The biggest feature is “don't want to”: look at something without any evaluation, such as staring at a flower, observing a leaf, looking up at a night sky... just a few minutes Relaxing the brain and mood, relieving anxiety and exhaustion, returning to a state of full spirit and clear thinking, just as energetic as waking up from sleep.

3. After 10 minutes of nap , it is comparable to sleeping for 2 hours.

A study found that taking a nap for 10 minutes every afternoon can drive away sleepiness, and the relaxation of nerves is comparable to deep sleep for 2 hours. If you take a nap for 30 minutes every day , the hormone secretion will be more balanced, and the risk of coronary heart disease will be reduced by 30% . Shi Ming, deputy director of the Shanghai Traditional Chinese Medicine Insomnia Medical Collaboration Center, pointed out that using a nap to "charge" yourself can improve the brain's ability to respond and improve the efficiency of the afternoon work. People who don't sleep well at night have to take a nap at noon to improve the impact of lack of sleep. Shi Ming suggested that the nap time can be selected half an hour after lunch. Do not go to bed immediately after eating ; the lunch break should not exceed half an hour, otherwise it will be more fatigued. When office workers take a nap, try not to lie on the table, but bring their own folding chairs.

4. Laugh for 20 minutes, comparable to jogging for half an hour.

Studies have shown that the health benefits of laughing for 20 minutes are equivalent to jogging for half an hour. Researchers Roma? Linda University in the United States gave 14 subjects were watching 20 minutes of war films or comedies or sports for half an hour, found that people who watch comedy, blood pressure, stress hormone levels, cholesterol levels Both are significantly declining, and the appetite is greatly increased, and the effect is the same as exercise. This shows that emotions have an impact on the body, and laughter and exercise bring about very similar changes in the body. Fu Chunsheng said that from a physiological point of view, laughter is a process of muscle relaxation, which can improve your own immunity . From a spiritual perspective, laughter is a kind of pleasant emotional expression that can release negative energy. For older people who are unable to do too much physical exercise, often laughing is more important for health care. Fu Chunsheng suggested that everyone should laugh often and learn to adjust themselves. You can often watch humorous TV dramas, comic dialogues, essays, or watch carefully about interesting things around you. If you encounter unpleasant things, you may wish to respond with humorous self-deprecation.

5. 1 cup of tea a day , equal to 7 cups of fresh orange juice.

Preventive Medicine Center in Paris, France Nicolas? Professor Tang good show, compared with non-tea crowd, people love tea reduced the risk of death by 24%. An antioxidant experiment in the UK showed that a 300 ml cup of tea has an antioxidant effect equivalent to 1.5 bottles of red wine ( about 750 ml per bottle ) , 12 bottles of white wine, 4 apples, 5 onions or 7 cups of fresh orange juice. Jiang Yongwen, deputy director of the Tea Research Institute of the Chinese Academy of Agricultural Sciences, said that human aging is a slow "oxidation" process, so everyone needs antioxidants. The antioxidant capacity of tea is very strong, and the habit of drinking tea every day can effectively fight the aging problem. He stressed that tea has six major benefits: "three anti-" and "three-reduction", namely, anti-cancer, anti-radiation, anti-oxidation, lowering blood pressure, lowering blood fat, lowering blood sugar. Epidemiological studies in Japan have shown that men who drink 10 small cups of tea a day have a 42% lower risk index for cardiovascular disease and 18% less for women than those who drink less than 3 cups per day ( 30 ml per cup ) . . Jiang Wenwen said that tea polyphenols in green tea retain the most and have the best antioxidant effect. However, tea polyphenols can cause irritation to the stomach. People with chronic gastritis and gastric ulcers should drink less green tea and can use black tea instead. Tea contains a small amount of caffeine, people with unstable sleep and bad heart should not drink, avoid drinking tea before going to bed and on an empty stomach. It is recommended to drink tea 1 hour after a meal . You can put 3~5 grams of green tea in the cup, 50 ml of boiling water per gram of tea , soak for 3~5 minutes, and rush for three or four bubbles.

6. Walking the dog for 2 months is equal to fitness for 1 year.

A British survey found that dog owners exercise more time than gym members. This data collected more than 5,000 people, and found that dog owners go out for an average of 48 minutes a day with their pets , and walk for 5 hours and 38 minutes a week . They walked at least 3 times a week with their pets and added 2 hours and 33 minutes of exercise time. Counting down, walking the dog for two months, the exercise effect is equivalent to fitness for one year. Fu Chunsheng said that people have inertia, and sports plans are easy to quit halfway, while those who raise dogs have to meet the needs of pets to go out, which inevitably increases the enthusiasm for exercise. According to statistics, if a pet dog is raised from an early age to an old one, the owner can walk the dog for more than 23,000 miles ( about 37,000 kilometers ) , which is equivalent to walking around the earth for a week. Raising a dog can also allow people to establish attachment relationships with their dogs, achieve emotional communication, meet more friends, and feel self-worth.

7. Wear casual wear every day to help you walk 500 more steps.

Research by the University of Wisconsin in the United States shows that wearing casual clothes can increase the activity by 8% , which is equivalent to taking 500 steps per day , and losing 0.8 kg in one year . Lu Yifan pointed out that the comfort of clothing tends to affect people's desire for exercise. People are more likely to stretch their muscles in the most comfortable state and are more willing to participate in sports. Although wearing a suit and leather, although there is tolerance, but will be invisible in the body, too fit clothes are generally less "comfortable." Therefore, usually wear more loose, comfortable fabrics to enhance the willingness to exercise.

Finally, I want to remind everyone that health is a lifelong lesson, and you need to keep in mind that "the speed is not up." Although these "small" health regimens can also play a "big" health care function, this is not a substitute for regular exercise, and it is not an opportunistic trick. Instead, let us take advantage of every minute of time to accumulate health.

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