What exercises should we do in summer?
What sports should we do in summer
What sports should we do in summer? As the weather gets hotter, it is the golden time for fitness enthusiasts. Considering the weather in summer, I recommend exercises that are more comfortable and do not involve strenuous running. So what exercises should we do in summer? Let me answer it for you below. What sports should we do in summer 1
Badminton
Long-term badminton exercise can make the heart function stronger, contraction stronger, lung capacity increased, and endurance improved. At the same time, badminton exercise also It can improve the sensitivity and coordination of the human nervous system and enhance the functions of the cardiovascular and nervous systems.
Power walking
Power walking is a form of exercise with a speed between running and walking, especially suitable for middle-aged and elderly people. Power walking has a moderate amount of exercise, low technical requirements, no equipment restrictions, and good exercise effects. It has a good effect on strengthening leg muscles and improving cardiopulmonary function.
Swimming
Swimming has the effects of losing weight, lowering cholesterol, and enhancing cardiovascular function. Summer is the best season for swimming, especially outdoor swimming in hot weather. Because the outdoor air is good, getting out of the water will help stimulate the skin and promote muscle and blood vessel contraction. At the same time, outdoor sunlight will help promote the body's absorption of vitamin D, which is good for skin health.
However, experts warn that swimming consumes a lot of physical energy. Middle-aged and elderly people with a history of heart disease, diabetes, lung disease, etc. should listen to doctors' advice when swimming to avoid accidents.
Yoga
Yoga is a physical and mental exercise that is suitable for all ages. The hot weather in summer can easily make people feel sleepy. When the human body suffers from brain fatigue, many functions will be affected, causing people to fall into a sub-healthy state of fatigue and listlessness.
However, the stretching, twisting and deep rest and relaxation of various yoga postures can massage various organs in the body and keep them in a balanced state. Health experts believe that yoga is a good way to keep fit in summer. This is because the human body is quite flexible in summer and muscles are less likely to be strained or sprained.
Some yoga movements are very simple and can be done at home or in a cool outdoor place. When practicing, keep a happy mood, listen to some relaxing and slow music, coordinate every movement with your breathing, and concentrate.
In summer, people are very angry and easily irritable. Practicing yoga can relieve bad emotions, make people calm, and keep them refreshed and healthy in the summer heat.
The above is an introduction to what kind of sports are suitable for summer. Here I would also like to remind everyone not to exercise too early in summer. In addition, you must also grasp the scale and intensity of exercise. The most important thing is exercise. Do not drink cold drinks afterwards, as it is easy to cause gastric bleeding.
What exercises should we do in summer 2
Precautions for summer exercise
1. Don’t move too quickly
Vigorous movements can cause Overloading your muscles leaves you vulnerable to injury. The simple rule is, lift it up in 2 seconds, put it down in 4 seconds, and maintain a rhythmic rise and fall. The slower you do it, the better the results will be.
2. Necessary warm-up
This is a necessary process before starting exercise. Take 5 minutes to fully move your body and feel a little sweaty.
3. Necessary stretching exercises
Stretching exercises help you relax your muscles, thereby preventing muscle soreness the next day. But it should be noted that the best time to do this action is after you have completed the warm-up exercise. At the same time, continue each action for 20 to 30 seconds, which will help the muscles relax.
4. Drink water scientifically
Human body evaporates more water in summer, so drinking water is particularly important for people who participate in fitness. Experts suggest that if you go out for fitness, it is best to bring your own water, drink small amounts of water continuously, do not wait until you are thirsty, and avoid binge drinking. Because binge drinking is very irritating to the stomach, and when drinking more than 1000 ml of water, it will cause water diuresis through the body's regulatory mechanism, which will lead to water loss.
What to eat in summer
1. Vinegar is the best condiment
Nutrition experts believe that people sweat more in midsummer, so eating more vinegar can increase gastric acidity concentration, increase appetite and promote the secretion of digestive juices. In addition, people are prone to fatigue in summer, and acetic acid has the effect of promoting metabolism, which can help people restore their energy and prevent arteriosclerosis and high blood pressure. Vinegar also has a strong ability to inhibit bacteria and has a preventive effect on intestinal infectious diseases such as typhoid fever and dysentery.
2. Bitter melon is the best vegetable
Experts say that eating some bitter vegetables such as bitter melon is very beneficial in high temperatures in summer. Studies have shown that bitter melon contains substances that lower blood sugar, can prevent and improve complications of diabetes, and can increase appetite. It can be said to be a delicacy on the summer table.
3. Duck meat is the best meat
Nutrition experts believe that the weather in summer is hot and dry, so it is advisable to eat light food. Duck meat has the advantages of high protein and low fat. The protein content of duck meat is 16%-20%, which is higher than that of pork (13.3%), while the fat content (19.7%) is lower than that of pork (37%). In addition, duck meat is a meat containing relatively high amounts of B vitamins and vitamin E, and is rich in potassium, iron, copper, zinc and other elements. There is a folk saying that "old ducks are better than tonics in severe heat". What kind of exercises should we do in summer 3
Don’t hurt your stomach and intestines in summer
1. Pay attention to your diet when it’s hot in summer
When the weather is hot, “cold food” gets cold stomach, which weakens gastrointestinal motility and makes it easy for food to accumulate, causing acid reflux, distension and pain in the stomach, etc. Therefore, do not eat too cold in summer; in addition, as the temperature rises, various bacteria in food grow and multiply rapidly, and people Human body functions tend to decline in summer, susceptibility to germs increases, and food poisoning, acute gastroenteritis, etc. are highly prone to occur. Therefore, when eating in summer, you must ensure that the food is fresh, prevent mosquitoes and flies from damaging the food, and handle leftovers before eating them. Germs can be killed by heating and other means.
2. Seek medical treatment promptly if your gastrointestinal "injury" occurs
Experts remind everyone that the causes of gastrointestinal diseases are complicated. If you do not find out the cause and use medicine casually, it can easily lead to adverse effects. The reaction may even be life-threatening for some special groups. Especially special groups such as pregnant women and the elderly should not take medicine casually. Once they feel gastrointestinal discomfort, they should go to a regular medical institution in time.
3. To prevent gastrointestinal diseases, the elderly are the focus
Experts say that among the patients with gastrointestinal diseases who have been to the hospital in recent times, many of them are elderly. In this regard, the elderly should pay special attention to dietary hygiene in summer to avoid getting diseases from the mouth. Fruits and vegetables should be washed, and it is best to peel them and eat them; if the food has been left for a long time, do not eat it again;
It is particularly important to note that the elderly should not only not fast when they have diarrhea, but should also take appropriate supplements Some nutritious and easy-to-digest foods often cause dehydration to varying degrees when the elderly suffer from diarrhea. Therefore, they should drink more lightly salted boiled water, vegetable soup, rice soup, mung bean soup, watermelon juice, etc. to replenish the lost water, inorganic salts and bifidum. bacilli to restore the balance of gastrointestinal flora and prevent and treat gastrointestinal diseases.
Five ways to prevent intestinal infectious diseases
The weather is hot in summer, food is prone to rot and spoilage, and there are many mosquitoes, which increase the number of transmission channels and lead to various intestinal infections. The disease occurs frequently in summer.
Li Guohua, chief of the Infectious Disease Prevention and Control Section of the Shanxi Provincial Center for Disease Control and Prevention, said that intestinal infectious diseases that are prone to occur in summer mainly include bacillary dysentery, food poisoning, water poisoning, etc. In order to avoid these diseases, the following measures should be taken to prevent them:
1. The meals that have been eaten overnight should be reheated and boiled before eating to ensure food safety, but it is best to eat less meals that have been eaten overnight. .
2. Raw and cooked food should be separated when making food. Lettuce, raw meat, raw fish, shrimp, raw eggs, etc., especially animal offal, may contain germs, so they should be separated from cooked food. Do not put cooked food back into the bowl that contained raw food.
3. Tableware, food, etc. must be prevented from being bitten by flies and mosquitoes, and washing and disinfection must be done well; indoor and outdoor environmental hygiene must be maintained, and flies, cockroaches, mice, etc. must be eliminated.
4. Do not drink raw water to prevent water pollution.
5. Pay attention to personal hygiene and wash your hands and bathe frequently.