What exercises can increase resistance?

Many elderly people and young children always have weaker immunity than adults due to their age. Because of this, it is very easy for people to be harmed by diseases in many cases, and the elderly and children are the objects of worry for the whole family. Therefore, many people want to know what exercises can increase immunity and enhance their physical health.

Appropriate moderate-intensity exercise is beneficial to improving the body's resistance. Immunity refers to the body's resistance to pathogens. If the body's immunity is good, the body will respond to pathogens quickly and eliminate them quickly, so people will not easily get sick. After a person exercises moderately for a period of time, the body's response to pathogens will be enhanced, and the body's resistance will be improved. However, after excessive exercise, your resistance will decrease instead of increasing, so exercise must be done in moderation.

Defining exercise intensity

1. The method to define the intensity index of exercise is to measure the heart rate. A person's maximum heart rate can be calculated using the formula: maximum heart rate is 220-age. For most people, it is more appropriate for exercise to have a heart rate of 60%-85% of their maximum heart rate. For the elderly, it is more appropriate for the heart rate to be below 75%. For elderly people with heart disease and coronary heart disease, the heart rate should be below 40%.

For example, a 25-year-old young man's maximum heart rate is 220-25=195, so his exercise heart rate should be controlled between 195×60% and 195×85%, that is, between 117 and 165.

2. You can also measure it through your own feelings. If you feel tired after exercising on the same day, but your breathing is relatively steady, and you don't have symptoms such as palpitations or chest tightness, and you don't feel muscle soreness when you exercise again the next day, then the exercise is relatively moderate.

Brisk walking

"Brisk walking" promoted as a national fitness method is the safest way of exercise, and it is best to walk for 30 minutes every day. Brisk walking can regulate immunity, improve disease resistance, and speed up recovery after illness. People who are not used to exercising or who seldom exercise should avoid excessive exercise at first, and the exercise time should not exceed 2 hours.

Yoga

The thymus is the center of cellular immunity in the body and is located in the mediastinum of the chest cavity. Its main function is to regulate the proportion of T lymphocytes and secrete thymus hormones, so that the body maintains cellular immune function and kills foreign pathogens. Many yoga poses and breathing techniques have the function of stimulating the thymus gland, thereby improving the body's immune capacity by stimulating the secretion of the thymus gland.

swim

Swimming in winter can improve the body's ability to adapt to cold, stimulate and promote blood circulation and metabolism, increase the sensitivity of body temperature regulation, and enhance the body's ability to adapt to external changes in cold and hot temperatures. On the other hand, when swimming, the stimulation of warm water on the skin causes the blood vessels in the skin to contract sharply. After a strong contraction of the blood vessels, there will be a corresponding dilation. In this way, the expansion and contraction of the blood vessels can be exercised, thereby regulating the body's immunity and improving resistance.

jogging

Jogging outdoors can enhance physical fitness, strengthen the respiratory system's adaptation to temperature, improve resistance, and regulate the proportion of white blood cells, macrophages, lymphocytes, etc. in the blood, which can devour possible cancer cells in the human body. Don't jog too fast. Breathe normally, and make sure to inhale through your nose and exhale through your mouth.

What are the exercises that can increase resistance? You should have learned the details through the above article, so that you can exercise your body during proper rest, which can not only enhance resistance. It is also helpful for other aspects of the body. For growing children, proper exercise is of great benefit. At the same time, you can also pay more attention to your diet, which will definitely be beneficial.