Exercise, every time you give back your body!

Health Times

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Earlier, when we mentioned that “moderate exercise is good for health”, there are often fans to leave a message saying that we do have improved the body through exercise.

Indeed, every exercise is giving back the body!

Every exercise,

It’s giving back your body!

1. Give back the brain: exercise helps the “brainwashing” role comparable to sleep

Every time I run, it feels scientific.Sports helps the “brainwashing” role comparable to sleep.

Dr. Ding Fengfei, Tongji Medical College of Huazhong University of Science and Technology in March 2022 in the public publicity article in the hospital that during the sleep, the metabolites and other toxics accumulated in the brain will be cleared, and the recent memory will become consolidated.Regarding the brain clearance metabolic waste, foreign research teams have observed the “brainwashing” process of human brain through magnetic resonance technology.①

Blood will flow out of the brain periodicly. Whenever the blood flows out, the cerebrospinal fluid will “take the opportunity” into the brain and wash the “metabolic waste” in the brain, such as amyloidin (the protein deposition in the brain is Alzheimer’s diseaseFeatured pathological manifestations).

Video | Dynamic processes that drive forward with blood vessels with blood vessels

(Source: nat Commun.)

In the video, every time the heart is beating, the green particles around the cerebral blood vessels move forward, which reflects the process of the blood vessels that will promote the “brainwashing” process.

The above studies show that the flow of cerebrospinal fluid is pulse, which is mainly driven by the heart cycle. The speed of arterial vascular beating matches the speed of cerebrospinal fluid flow.

Therefore, long -term and effective moderate and high -intensity exercise can exercise and enhance cardiovascular function, which can help “brainwashing”, and have the same effect as “brainwashing” with sleep.①

2. Feed blood vessels: make blood vessels more flexible

Many studies have found that whether it is long -term aerobic endurance training or acute aerobic exercise, it can generally play a positive and effective role in improving vascular elasticity.②

Zhang Hua, chief physician of the Department of Neurology, Beijing Hospital, also pointed out in the Health Times in 2019 that people who exercise often have more flexible cardiovascular and cerebrovascular and blood circulation.Studies have shown that people who like sports are about 100 to 1.5 million more red blood cells per cubic millimeter blood, and the volume of blood circulation is about two times higher than the average person.③

3. Give back cardiopulmonary: better cardiopulmonary function

Xu Shunlin, chief physician of the Department of Cardiology of the Third Hospital of Peking University, talked about the 2015 Health Times. It was appropriately moved to allow the cardiopulmonary function to be reduced, the blood vessels were unblocked, and the lungs could inhale sufficient oxygen.Send to the whole body to meet the body’s needs. This is the secret of the ugly organs.④

4. Give back emotions: get more pleasure

Li Rui, chief physician of the Third Department of Neurology of the Shaanxi Provincial People’s Hospital, said in an interview in the Health Times in the 2019 Health Times that exercise allows the body to synthesize more serotonin, dopamine, endorphin, etc., and, Anxiety and other garbage emotions.Old people move more, which can not only drive away bad emotions, but also enhance the memory of the elderly and reduce the occurrence of diseases such as Alzheimer’s.②

A study conducted by scholars from Oxford and Yale University in 2019 showed the same sense of happiness brought about by the movement and the feeling of earning 25,000 US dollars as people who did not move.⑤

5. Give back the intestinal tract: it is not easy to occur constipation

He Yinghua, deputy chief physician of the Department of Anorectal and Estate of the Department of Anorectal of the Department of Anorectal of the Chinese Academy of Chinese Medical Sciences, introduced in the Health Times in 2016. Reasonable exercise can help promote intestinal blood supply and colon peristalsis, which can alleviate functional constipation.If the old man has constipation, in addition to taking medicine under the guidance of a doctor, he can also exercise reasonably according to his own situation and relieve constipation.⑥

Busy, not an excuse for not exercise!

1. Zhong Nanshan: I am busy with exercise again, draw 3-4 days a week

Academician Zhong Nanshan is still fighting at the forefront of medicine at the age of 80. In addition to busy work, 3-4 days of work will be drawn every week after work for 40-50 minutes.

In his opinion, exercise and eating are equally important.”Persist in exercise, usually at the age of 30 or 40, exercise and not exercise, it feels not so obvious, but when you are 50 or 60 years old, you will feel different. Of course, at this age, there will be a more obvious difference between me.””

2. Wang Yi: Running around the world, do not forget to run sports

During the 2015 State Councilor and Foreign Minister Wang Yi, during the conference in Lausanne, Switzerland, he used the meeting to take photos of Lake Geneva jogging in the conference to become popular on the Internet.

Zhou Yan, a Phoenix reporter who interviewed foreign ministers Wang Yi during the foreign visit, once said, “Foreign Minister Wang Yi is a very rejuvenated foreign minister. Everyone knows that he is very busy at work. He will get up in the morning.Running “

How to move scientifically?

Get this “two watches”

The World Health Organization suggested that adults are best to conduct medium -strength physical activity at least 150 minutes per week, or 75 minutes of high -intensity body activity. People lower than this standard are considered insufficient physical activity.

Medium-intensity exercise, that is, “feels strenuous but not very exhausted” during exercise. The specific manifestation is that the frequency of breathing in the exercise is accelerating, heartbeats are accelerated, sweating slightly, and can communicate with people slightly.It is appropriate.At the same time, it is better to feel tired the next day.Bleak

Of course, human activity is also controlled by the “Biological Clock”. Arrange exercise time in accordance with the rules of the biological clock.Li Qingwen, a professor at the School of Social Sports and Health Sciences, Tianjin Institute of Physical Education, suggested:

It is recommended to arrange and plan your own time in a week, with more than 3-5 times and 30 minutes of exercise time.If you really can’t persist in exercise, or feel tired, in addition to ensuring that you sleep well, you can usually walk for 10 minutes each time and let yourself move 3 times a day.

This article is comprehensive from:

① 2022-03-31 Tongji Hospital of Huazhong University of Science and Technology “So!Exercise “brainwashing”, anti -aging, and becoming happy!”

② Zhu Weili, Zheng Lu, Du Yanyan. Sports training and human vascular elasticity [J]. Chinese Sports Medical Journal, 2009, 028 (004): 460-464.

③ 2019-08-06 Health Times “Exercise is both healthy and healthy”

④ 2015-12-28 Health Times “Anti-aging must strengthen cardiopulmonary function”

⑤ Katherine Martinko. Exercise Makes You Happy than Wealth, New Study Says. TreeHugger. April 10, 2019.

⑥ 2016-08-23 Health Times “Sports Therapy Relieve Constipation”

⑦ 2019-10-23 CCTV-9 “Never Life · Zhongnan Mountain”

⑧ 2014-05-05 Phoenix Satellite TV “Phoenix Reporter Teaching Traveling Stable Early Stable and Foreign Minister Wang Yi Run”

7 2018-11-27 Health Times “Only Effective Movement”

健康 2019-06-17 Health Times “Sports Arrangement Form for Life!Different ages, suitable for different exercise “

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