What exercise therapies are there?

Life lies in exercise, and exercise makes life more energetic. Exercise is a magical medicine, and persistence in exercise will undoubtedly prolong life.

Exercise can promote the brain to get a positive rest and improve the blood supply to the brain, thus making people clear-headed and quick-thinking; Exercise can promote blood circulation and improve heart function. The coronary blood flow during exercise is 10 times higher than that at rest. Exercise can improve the function of respiratory system, because oxygen demand increases during muscle activity, and breathing is accelerated and strengthened, which is conducive to the improvement of lung function; Exercise can promote the strength of bones and muscles; Sports can mediate people's psychology and make people full of vigor and vitality; Exercise can enhance people's adaptability and resistance to the outside world; Exercise can delay aging, prevent diseases and make people healthy and live longer.

Exercise will not increase the content of insulin in human body, but it can increase the insulin metabolism function of glucose by 30% and the insulin receptor by 50%. In addition, exercise helps to correct the disorder of glucose metabolism, so patients with mild and moderate diabetes can especially benefit from exercise. As long as there are no cardiovascular diseases, tuberculosis and other diseases, proper exercise will certainly receive therapeutic effects.

go for a walk

Doctors believe that a brisk walk for 20 minutes can increase the pulse frequency to 70% of the limit, which is equivalent to jogging. Anyone can walk as long as his legs are healthy. Walking fast is a conscious exercise. You can start with the usual walking speed, and then gradually increase the length of the speed and pace until you feel light and comfortable. The correct posture of walking is: head up, chin straight, don't hold your chest and hips up, your feet are parallel and your toes are forward. Walking fast is not only beneficial to the heart and lungs, but also helps people to clear their minds, reduce cholesterol and other oils in the blood, and help to lose weight. Fast walking must be carried out for a long time, at least 5 days a week and at least 45 minutes a day.

jogging

Jogging, the key is slow, how slow? Chat with others when running, so that the oxygen consumption is not greater than the oxygen intake. The amount of oxygen inhaled during jogging is 8 times more than that during meditation. If you keep jogging for half an hour to an hour every day, the function of the respiratory system will be obviously improved. Jogging is also very meaningful for myocardial exercise. For patients with cardiovascular diseases, jogging can not eliminate blood clots caused by arteriosclerosis, but it can strengthen coronary circulation function, improve myocardial blood supply and reduce and prevent angina pectoris. Long-term jogging will also exercise the function of the central system. The functions of digestive, endocrine and excretory systems will also be improved.

go backward

Old people often have different degrees of "postural hunchback", and a good way to cure it is to exercise backwards. The way to retreat is: stand at attention, hold your chest out, look straight up, put your hands on your hips, press the "Shenshu point" on your waist, and point the other four forward. When walking backwards, start with your left foot, lift your left thigh backwards as far as possible, then step back, move your body's center of gravity backwards, touch the ground with your forefoot, then follow the ground with your feet, move your center of gravity to your left foot, then change your right foot, and alternate your left and right feet. The retrogression should be carried out on a flat and barrier-free site. People with tumors and tuberculosis should not exercise in this way.

crawl

Knee crawling is also a kind of therapy, which can treat lumbar muscle strain and scoliosis with obvious curative effect. Reptiles rarely suffer from arteriosclerosis, coronary heart disease, hemorrhoids and varicose veins of lower limbs. Patients over 60 crawl on the ground like monkeys for 20 to 30 minutes every day. After a period of exercise, their health will be significantly improved and their diseases will be alleviated to varying degrees. Crawl step by step, from short to long, from slow to fast, pay attention to the arrangement of time. Don't climb before and after meals, so as not to affect digestion.

climb the stairs

Climbing stairs seems to be just a two-legged exercise, but it is actually a whole-body exercise. Climbing stairs can not only exercise legs and feet to make them flexible, but also accelerate blood circulation and increase vital capacity, which is beneficial to physical and mental health, especially for obese patients. Climbing stairs is suitable for all ages. You can choose the height at will according to your physical condition, that is, the amount of exercise. For urban residents, this kind of sports ground can be seen everywhere. It has been calculated that every flight of stairs can prolong life by 4 seconds.

dance

No matter what kind of dance, it is beneficial to people's health and spirit. Dancing can relieve mental stress, make people feel relaxed and comfortable in beautiful melody, and then have a more positive attitude towards life. At the same time, dancing can also make people get enough exercise, exercise muscles and enhance the function of heart and lung, especially for patients with hypertension, which can be lowered by dancing gently.

swim

Swimming, through the buoyancy of water, makes the joints of the whole body move almost completely without the influence of body gravity, so it has therapeutic effect on joints, especially knee joints and shoulder joints. Swimming in water above 22℃ can relieve rheumatic pain, and swimming in warm water at 35 ~ 36℃ can treat rheumatism. Water pressure is especially beneficial to the flow of lymphatic and venous blood, so swimming also has a certain effect on soft tissue diseases. Patients should be prepared for a few minutes before entering the water, so that their bodies will get hot, their joints, muscles and tendons will be relaxed, and blood flow will be smooth. Don't swim in cold water, dry it with a towel immediately after landing to prevent catching a cold. Exercise moderately and don't let the joints and tendons get too tired.

psychotherapy

Control your emotions. Psychological emotions have a great influence on health. Negative emotions caused by unhappiness, grievances and quarrels will produce a series of adverse changes in the human body. Serious diseases such as hypertension, arteriosclerosis and ulcers are directly related to the frequent negative emotions. Emotion can be completely controlled. There are many ways to control emotions, and autonomous training is one of them. Everyone can learn to control themselves. If your emotional state makes you depressed, you should calmly analyze the reasons and try to get rid of them as soon as possible.

chat

Chatting can make people think and delay brain aging. If you want to talk, you should concentrate on your brain, ears and eyes, and use your throat and hands, which can reduce the accumulation of brown pigment in your brain. The accumulation of brown pigment is the decisive factor to promote brain aging. Talking to someone when you are unhappy can alleviate the temporary unhappiness and get rid of emotions such as excitement, anger, injustice, depression and doubt; Chatting can increase happiness, learn a lot of knowledge, make people feel colorful and keep a good mood.

rack one's brains

People's aging is mainly the death of brain cells. Many old people are dull, purely psychological, and think they are old. Although the brain cells of middle-aged and elderly people are dying every day, new cells are generated every day under active conditions. Proper brain exercise and brain nutrition will make more new cells than dead cells. Only brain-strengthening exercise can directly promote brain health, control the whole body function through brain coordination, and achieve real health and longevity.

Humorous

Humor is an excellent mental regulator. A person with a sense of humor can often find happiness for himself, get rid of difficulties and eliminate troubles, and is not negative, depressed or full of complaints in hardships; Don't panic or fly into a rage in case of an emergency. Humor is the art of creating harmony. Humor often appears in the family, which can reconcile feelings. Especially when there are angry and irritable emotions, tense atmosphere and embarrassing scenes at home, an appropriate humor can make all this disappear. In a sense, it is a lubricant between people, which can make people communicate smoothly and naturally. Optimism can make people live longer, and humor is also good for health and longevity.

become reticent

Silence refers to the use of imagination (through meditation or painting) to express their desire to fight disease. In silent therapy, psychologists enrich patients' imagination by introducing relevant knowledge and teaching in kind. At home, patients can suggest themselves as a treatment. Silence will produce "consciousness deformation", and silent therapy can lower people's blood pressure and resist the pressure brought by society. After quietness, mental relaxation can change the physiological and biochemical state in the body, slow down the heartbeat and breathing, reduce muscle tension and oxygen consumption, and reduce blood lipids.

laugh out loud (LOL)

When people laugh vertically, the diaphragm that separates the stomach from the abdominal cavity and the lungs vibrates up and down. This diaphragm activity can promote the blood circulation of internal organs. When people are laughing, the air inhaled by the lungs is sometimes four times more than that inhaled at rest. Therefore, laughter helps to expel inactive air from the lungs and breathe in fresh air again, thus improving lung health.

Laughter can also promote gastrointestinal peristalsis and increase the blood supply of gastrointestinal tract, thus improving digestion and absorption. At the same time, laughter can also relieve chronic constipation. Because laughter can promote intestinal peristalsis, which is a physical stimulus, there will be no adverse side effects, but it is difficult to achieve such an effect by taking laxatives.

It should be noted that patients with hypertension should not laugh.

Chiropractic therapy

Spinal acupressure therapy is a simple folk therapy. It is mainly used to treat anorexia, abdominal distension, vomiting, diarrhea and constipation caused by malnutrition, dyspepsia and digestive dysfunction in children. The specific method is: let the patient stay in bed or sit up. The operator holds his hands in an empty fist shape, pulls the skin along both sides of the spine with his thumb and forefinger, alternately pinches his left and right hands from Changqiang point along the middle of his back from bottom to top, and pushes it forward to Dazhui point, and repeats it 3-5 times according to the severity of the disease, once a day 1-2 times, and 6 days is a course of treatment. Chiropractic should be done on an empty stomach in the morning. The operator's hands should exert force evenly, and the thickness and tightness of the skin should be moderate. Generally, the height of skin should be about 0.5 ~1cm. Chiropractic therapy is not suitable for patients with heart disease and suppurative back.

Scraping therapy

Dip a spoon, coin, etc. Put it in soybean oil or sesame oil, select a certain part and scrape it gently in a certain direction until purple stripes (pricks) appear on the skin. You can dip your forefinger and middle finger in white wine or water, hold your skin, rub it with a certain amount of force, rub it again after slipping, and repeat this action until a scar appears locally.