How to exercise to be healthy?

The issue of health is something that each of us has been pursuing. Only when the body remains healthy can our quality of life improve. If you are sick frequently, it will be very painful for your body. There are many ways to stay healthy, such as good living habits and eating habits, proper exercise and so on. So how can we exercise healthily? Let us introduce it in detail below.

1. Weight Weight is affected by factors such as age, gender, genetics, living standards, physical exercise, and health status.

In the initial stage of exercise, body weight tends to decrease, starts to increase after four weeks, and then stabilizes at a certain level. If your weight has dropped when you wake up the next morning, it means you exercised too much the day before and your body functions have not yet recovered; when your weight decreases gradually, it means you are exercising too much or it may remind you whether you have a chronic wasting disease. Teenagers should pay special attention to their weight changes to prevent certain harms to the body caused by inappropriate exercise. If your weight continues to increase, it means that your exercise load is too low, your consumption is too little, and your exercise volume is not enough.

2. Heart rate: Heart rate changes have obvious individual differences and are affected by many factors such as age, gender, functional status, exercise level, and body posture.

Generally, if the pulse changes no more than three times a minute in the morning of the next day, it can be judged that the amount of exercise on the previous day is relatively appropriate: if the change range exceeds three times, it can be considered that the amount of exercise on the previous day is too great and the body function has not yet recovered. Over a period of time, if there are no other factors that affect heart rate changes, such as excessive emotional tension, insomnia, or excessive mental stress, large fluctuations in basal heart rate reflect that the exerciser is uncomfortable with the amount and intensity of exercise, or suffers from a certain disease. The recovery process of heart rate after exercise is one of the important indicators for assessing physical function. Generally, for low-intensity exercise, 5 to 10 minutes after exercise, the heart rate is 2 to 5 times/10 seconds faster than before exercise; for high-intensity exercise, 5 to 10 minutes after exercise, the heart rate is 6 to 9 times/10 seconds faster than before exercise.

3. Blood pressure.

Immediately after exercise, blood pressure generally takes on a trumpet shape as heart rate increases, that is, systolic pressure rises and diastolic pressure decreases; or systolic pressure rises and diastolic pressure slightly decreases or remains unchanged, both of which are normal. If the pulse pressure increases too little immediately after exercise, or the blood pressure shows a trapezoidal reaction, that is, the systolic and diastolic pressures rise regularly and continuously, these are abnormal reactions. There is another way to measure your personal exercise level that is worth trying.

1) Sleep: One hour of sleep is scored as 0.85 points. Calculate how many hours you sleep every day and multiply it by this unit.

2) Stationary activities include desk work, reading, eating, watching TV, riding in a car, etc. These activities require the least amount of exercise. Add up the time spent on these activities and record 1.5 points per hour.

3) If you walk at a leisurely and slow pace, record 3 points per hour; if you walk at a brisk pace, record 5 points per hour.

4) Outdoor activities: 6 points for each hour of jogging. Fast running is counted as 7 points per hour; swimming and skating are counted as 8 points per hour; various ball games and track and field sports are counted as 9 points per hour; cycling is counted as 4 points per hour; gymnastics and dancing are counted as 3 points per hour.

5) Housework is worth 5 points per hour. After you finish your day's activities, you can add up the above scores. If your total score is below 45 points, it means that you are not exercising enough and you should try to increase it. If your total score is between 45 and 60 points, it means that your exercise volume is just right. If your total score exceeds this limit, it only means that your activity volume is excessive and does not bring more benefits to your body. It is time to adjust the scale of your exercise.

After reading the above introduction, you should have a comprehensive understanding of how to exercise healthily. Normally, we can choose the method of exercise that suits us according to our own situation. The best way is to find the exercise method that suits you. We should also pay more attention to developing good living and eating habits in daily life.