How everyday exercise helps to stay away from coronary heart disease.
Cardiovascular disease, a serious threat to people ‘ s health, is a growing concern, and daily exercise, as an effective means of prevention, plays an important role on our way away from coronary heart disease. Next, let us learn how to prevent coronary heart disease through daily exercise.
1. The role of daily exercise in the prevention of coronary heart disease
1.1 Improved day-to-day exercise of cardiovascular functions can increase the endurance and condensation of the heart and increase the amount of blood exported from the heart. It can also increase the revegetation and internal cortex function of the blood vessels, promote blood circulation and decrease blood pressure and resin, thereby reducing the probability of haematosis. Anaerobic exercise can make our heart beat more strongly and make it work more efficiently. Long aerobic motion also reduces the heart rate when the body is quiet, thus reducing the burden on the heart.
1.2 Control of obesity is one of the contributing factors to coronary heart disease, and weight control can be achieved through daily exercise to consume excess heat in the body and prevent excessive accumulation of fat.
1.3 Controlling the daily exercise of blood sugar and blood resin can also prevent high blood sugar and haemoglobin, two risk factors for coronary heart disease, which can increase body sensitivity to insulin and reduce blood sugar levels. It also promotes fat metabolism and lowers blood resin levels.
1.4 Reducing mental stress for long periods of time also increases the risk of coronary heart disease, and daily exercise can facilitate the release of neurotransmitters such as endorphins, give people a sense of relaxation and pleasure and relieve mental stress. In addition, exercise increases immunity, improves the quality of sleep and improves the overall health of the body.
2. Daily exercise to prevent coronary heart disease
2.1 Aerobic motion
(1) Go!
Moving as a simple and operational aerobic exercise is appropriate for all ages and can take place in fresh air such as parks. It is recommended to leave three to five times a week for no less than 30 minutes each, usually at about 100 paces per minute.
(2) jogging
The motor strength of jogging is slightly greater than that of walking and, before jogging, to prevent injuries, to choose the right sneakers and to prepare for the heat. It is proposed to conduct three to four joggings per week, one half hour to one hour at a time, at a rate that can be adjusted to take into account his/her physical condition, usually between 120 and 150 steps per minute.
(3) Swimming
A person who is in poor condition and is obese can swim because the pressure on the human body ‘ s joints is low and can choose the type of swim that he/she wishes, such as a frog swim, free swim, re-swam, etc. It is recommended to swim two to three times a week for half an hour to one hour each.
(4) Bicycling
Bicycling has the effect of improving the CPR function, as well as the exercise of leg muscles, by choosing to use a gymnasium bicycle indoors or to ride a bicycle while viewing the natural landscape on the outside. It is recommended that the exercise take place three to four times a week, one half hour to one hour each.
2.2 Strength training
Power training accelerates the metabolic rate of the body, makes muscles more powerful and helps to control weight and prevent coronary heart disease. Common forms of force training include sit-ups, crouching, push-ups, etc. In order to prevent injuries, care is taken to choose the right level of mobility. It is recommended that it be conducted two to three times a week for 20 to 30 minutes each.
2.3 Flexible training
Flexible training reduces muscle stress and expands the range of joint activities, thus avoiding physical damage, with the option of Prati, stretching sports, yoga, etc. In order to avoid overstretching, be gentle and slow in training. Two to three training sessions of 10 to 15 minutes each per week are recommended.
3. Attention to daily exercise
3.1 When the exercise begins in a gradual manner, it is necessary to choose the appropriate strength and mode of movement; in order to avoid physical damage, it is necessary to exercise in a gradual manner and not to exercise in a high-intensity manner at the outset.
3.2 Prior to the exercise of physical fitness and relaxation, in order to gradually adapt the body to physical strength, the exercise must be carried out in the form of exercise joints, walking and so on, and, after the exercise, in order to assist in the recovery of the body, the exercise must be carried out in the form of massages and stretching.
3.3 Care is taken that daily exercise in diet and rest consumes a great deal of energy, so that the diet is nutritionally comprehensive and balanced, while ensuring sufficient sleep to allow sufficient time for the body to be repaired and restored.
3.4 Care is taken to be safe during safe day-to-day exercise and to prevent injuries by, inter alia, selecting suitable sports equipment and sports sites. In the event of vertigo, breathing difficulties, chest pain, etc. during the exercise, the exercise is stopped immediately and medical attention is provided in a timely manner.
In general, coronary heart disease can be effectively prevented through daily exercise, which is carried out in a manner that is appropriate to its own physical behaviour and intensity, in a gradual manner, with a focus on warming and relaxing, safety, etc. We believe that, with the help of daily exercise, we can all have a healthy and strong heart and enjoy a life of happiness and vitality.
Coronary heart disease
