Try these sports! Not only can you keep fit, but also can help you reduce anxiety.
Try these sports.
Aerobic exercise is the most effective to reduce anxiety.General aerobic exercise includes jogging, freestyle, fast cycling, skipping rope, aerobics training, fast walking and so on.
Run slowly
Jogging is the first choice for aerobic exercise. As a relaxed fitness exercise, men, women and children can choose it, and it is a national health exercise.Count the many benefits of jogging:
1. If you weigh about 54 kilograms, the heat consumed in one hour is about 420 calories (1 calorie = 4.184 joules) under the condition of easy exercise; If the weight is about 68 kg, it is 588 calories.
2. Release muscle tension and consume excess adrenaline, thus reducing anxiety.
3. Improving cardiopulmonary function Constant jogging will increase the blood output when the heart contracts, reduce the quiet heart rate, lower blood pressure, increase the high-density lipoprotein cholesterol content in the blood, and improve physical ability.
4. Jogging with the law of metabolism and detoxification can accelerate the metabolism in the body, delay the aging of body functions, and excrete excess substances such as toxins in the body with sweat and urine.
5. Relieving psychological stress improves the level of serotonin and endorphins in the brain, thus resisting the invasion of depression.
Precautions:
1. Buying a pair of good shoes can minimize the impact on joints.
2. Avoid running on hard ground, preferably grass, mud, mud track or solid beach.
3. Persistence is the key to exercise, so that the effect will be obvious.
If you can’t exercise outdoors because of the weather, the road is not soft enough or the air pollution, the automatic treadmill is also possible.
Swim
Swimming is also a particularly good sport. It has many advantages, such as:
1. Enhance myocardial function When people exercise in water, all organs participate in it, which consumes more energy and accelerates blood circulation, so as to supply more nutrients to the exercise organs.
2. It is suitable for people with muscle or bone problems, injuries or arthritis. Swimming has the least impact on the bones of these people, which is more suitable than other sports.
3. Make the body symmetrical and fit. People who swim regularly will be more symmetrical and fit, giving people a feeling of vitality. Of course, different exercise time has different fitness effects. Aerobic exercise, 20 ~ 30 minutes, 4 ~ 5 times a week. Just to relax, breaststroke is the best choice. Not only strengthens the body, but also relaxes the mood.
Precautions:
1. The concentration of chlorine disinfection in some swimming pools is too high, which will irritate people’s eyes, skin or hair, and the tight silicone swimming cap will damage hair. In addition, there are many germs in the water, so we must pay attention to taking a bath and gargling in time after swimming, and it is best to drop some eye drops if possible.
2. Make preparations before launching, and warm-up exercise is indispensable to prevent sports injuries.
3. Try not to swim for people with one of the following diseases: ① severe heart disease; 2 blood pressure is particularly high; ③ Epilepsy; ④ Hepatitis; ⑤ otitis media; ⑥ Gynecological inflammation; ⑦ Broken skin (with wound); (8) Infectious diseases; Pet-name ruby asthma attack; Attending a cold, fever, cough, etc.
Ride a bicycle
Cycling has many benefits. Cycling has become a popular sport in recent years. Like running and swimming, it is also an endurance exercise that can best improve people’s cardiopulmonary function.
1. Prevent brain aging, improve the agility of nervous system, and have the function of decompressing and refreshing. The results of modern sports medicine research show that riding a bicycle is a contralateral exercise, and alternately pedaling the legs can develop the functions of the left and right brain at the same time, preventing premature aging and neglect.
2. Improve cardiopulmonary function, exercise muscle strength of lower limbs and enhance overall endurance. Cycling exercise has the same endurance exercise effect on internal organs as swimming and running. This exercise not only mobilized the muscles of the whole body, but also exercised the joints and ligaments.
Precautions:
1. Choose a suitable bike, and of course, you should pay attention to the correct riding posture.
2. In order to achieve the effect of aerobic exercise to relax and reduce anxiety, the speed requirement is still relatively high, about 24 kilometers per hour, that is, you have to ride 1 kilometer in two and a half minutes. Of course, good road conditions and fewer vehicles are the best, and safety is the first priority.
3. Wear a helmet when riding a bike, and avoid riding a bike at night. It can be faster on a flat road. When the weather is fine, riding a bicycle is a pleasure. It is best to have a beautiful environment, fewer vehicles and a dedicated bicycle lane. If conditions do not permit, an indoor fixed bicycle is also possible.
Jumping rope
There is a saying called "one jump, ten years younger". Some fitness experts especially admire skipping.
French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders: at the beginning, you only jump in the same place for 1 minute, then you can jump continuously for 3 minutes after 3 months, then you can jump continuously for 10 minutes after 3 months, and after half a year, you can implement "series jumping" every day, for example, you can jump continuously for 3 minutes for 5 times until you jump continuously for half an hour. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise. At the same time, it has many advantages:
1. Simple skipping rope has a variety of patterns, which can be simple and complicated, can be done at any time, and can be learned as soon as it is learned. It is especially suitable for fitness in the low temperature season, and it is especially suitable for women. In terms of the amount of exercise, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Jumping rope by exercising various organs can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping also has the positive effect of relaxing emotions, which is also beneficial to women’s mental health and anxiety patients.
3. Skipping rope is the most healthy brain. Chinese medicine believes that the foot is the root of the human body. Skipping rope can promote circulation, make people feel comfortable and walk effectively, and can play the roles of dredging meridians, strengthening brain and warming viscera.
Precautions:
1. Skippers should wear soft and light high-heeled shoes to avoid ankle injury.
2. Generally, the rope should be 60 ~ 70cm longer than the height, preferably soft and hard, with moderate thickness. Beginners should usually use hard ropes, but they can be changed to soft ropes after proficiency.
3. Choose lawn, wooden floor and mud floor with moderate hardness. Never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, hold your thumb and index finger lightly with both hands, and put other fingers on the handle easily without exerting force. In addition, hold your head high, look at the front 5 ~ 6 meters, and feel the movement of your knees and ankles. Toe and heel need to be coordinated hard to prevent sprain.
Fat people and middle-aged women should use their feet to rise and fall at the same time. At the same time, don’t jump too high to avoid joint injury due to too much load.
Content source: People’s Health Publishing House published "Relieve Anxiety"