Indoor epidemic prevention for a long time easily induced health problems

Imbalance of psychological stress

If unreasonable planning is carried out for a long time, it may lead to obvious or sharp changes in physical and mental state, inability to control and even out of control, and a gradual increase in all kinds of negative emotions, including irritability, anxiety, hypersensitivity and even sleep difficulties, loss of appetite and other symptoms.

Poor diet and malnutrition

Excess energy due to reduced physical activity, which leads to overweight and obesity;

Unbalance of meal ratio and energy supply ratio due to unreasonable dietary collocations;

Inadequate intake of vitamins and minerals leads to deficiency of individual nutrients.

Metabolic imbalance in the musculoskeletal system

"Sedentary" and "physical inactivity" are recognized health risk factors that can accelerate muscle atrophy and bone loss. Scientific research has proved that long-term bedridden patients and astronauts in a weightlessness environment for a long time will have more serious problems of decreased muscle strength and osteoporosis, which will increase the risk of cardiovascular and cerebrovascular diseases. Up to 0.9% of total bone mass can be lost in a week of bed rest, and it will take a longer period of exercise or formal training to replace it, as well as muscle problems.

The health benefits of long-term exercise

1. Weight control

2. Improve immunity

3. Exercise your heart and lungs

4. Build strong muscles

5. Regulate metabolism

6. Move your joints

7. Maintain balance

Healthy strategies for exercise

1, moderate exercise to promote health

A heart rate of 110 is of little fitness value

When the human heart rate is below 110 times/min, the body's blood pressure, electrocardiogram and other indicators do not change significantly;

Heart rate of 130 fitness effect is obvious

When the heart rate was 130 times/min, the stroke output was close to and reached the best state of the average person.

Heart rate 150 effect reduced

When the heart rate was 150 beats/min, the pulse output began to decline slowly.

Heart rate continues to drop from 160 to 170

When heart rate increased with exercise load to between 160 and 170 beats/min, there were no adverse reactions, but no signs of improvement.

Only when the average heart rate during exercise fluctuates between 120 ~ 150 times/min, the exercise time (in) reaches 20 ~ 60 minutes, and at least 3 ~ 5 times a week, can the ideal exercise effect be achieved, which is conducive to the physical and mental health of the human body.

2, Lack of exercise affects health

From the epidemiological characteristics and prevention strategies of major chronic non-communicable diseases, it can be found that physical activity plays an important role in the prevention and control of these diseases. First of all, in terms of risk factors, lack of exercise and physical activity is one of the primary risk factors for many chronic diseases, such as essential hypertension and type 2 diabetes. Secondly, in the prevention and control of many chronic diseases and the rehabilitation of injuries, proper exercise is an important means.

Lack of exercise means sedentary habit, lack of exercise stimulation, no exercise or little exercise. The defined indicators were less than 3 times a week, less than 10 minutes each time, low exercise intensity, and exercise heart rate less than 110 times/min. Epidemic prevention can easily occur at home

3,Excessive exercise is harmful to health

Overexercise refers to a sports disease occurring in sports. Its occurrence and development is the result of the comprehensive action of many factors. It not only affects the sports ability, but also seriously damages the human immune system and human health.

Include two aspects meaning: one is the load exceeds the capacity of human body. Second, due to various reasons, the normal load of the body becomes excessive load.

Reasons: improper load arrangement, premature resumption of exercise, poor lifestyle, etc.

Six elements of the scientific movement

Way: Cardio + Strength + Flexibility.

Total: 30 minutes a day on average, 150 minutes a week.

Progress: step by step, incremental.

Time: Duration or total time 10-30 minutes at a time.

Intensity: medium to low intensity.

Frequency: 1-2 times a day, 3-5 days a week.

What constitutes a workout: Four sessions

Warm up for 5-10 minutes

10 to 30 minutes of basic exercise

Tidy and relax for 3-5 minutes

Stretch specifically for 5-10 minutes

This article is brought to you by Nutrition, Exercise and Health

Guiding Unit:

Urban and Rural Community Development Governance Committee of CPC Chengdu Municipal Committee

Education, Culture and Health Bureau of Chengdu High-tech Zone

Trade Union of Chengdu Hi-tech Zone

Sponsor:

Chengdu Hi-tech Medical Association

Undertaker:

Chengdu Hi-tech Medical Association Nutrition Sports and Health Branch

General Medicine Branch of Chengdu Hi-tech Medical Association

Chengdu Hi-tech Medical Association Institute Sense Branch

Breast disease special committee of chengdu hi-tech medical association

Heart function committee of chengdu hi-tech medical association

Co-organizer:

Beijing Huayi Network Technology Co., Ltd

Chengdu Business Daily • Sichuan famous doctor

West China Hospital of Sichuan University

West China Shangjin Fen Hospital, Sichuan University

Institute of Public Health and Social Development, Sichuan University

Tianfu International Alliance for Nutrition Sports and Health Innovation

Chengdu Pension Welfare Association

Chengdu BOE Hospital

Sichuan Modern Hospital

Chengdu Huang Zai Military Hospital

Futurecome Technology Co., Ltd

Sichuan medical team