4 kinds of aerobic outdoor exercises to help you nourish and protect your heart

　　We all like outdoor sports because they can help us exercise The body can also breathe the fresh outdoor air, so what are some heart-protecting exercises for outdoor sports enthusiasts? Let’s learn about some outdoor heart-protecting exercises with the editor! The heart is the engine of our body. If this engine has insufficient energy, how can we healthy , so protecting the heart is especially important.

　　We all know that heart cells can remain in optimal condition only when the blood oxygen level is sufficient. Aerobic exercise not only requires oxygen, but also accelerates blood circulation to bring more oxygen to the body. It is a true heart-protecting exercise. Recommend 4 aerobic exercises that are suitable for the heart.

　　Four types of aerobic exercise:

　　walk briskly

　　Walking is the simplest and easiest aerobic exercise and has the best effect on improving cardiopulmonary function and increasing oxygen uptake. It can also improve coronary atherosclerosis, lower blood pressure, regulate blood lipids, and regulate blood sugar. Recommended exercise frequency: walk about 4.5 kilometers a day for more than 30 minutes, about 5 times a week. If you are busy at work and can't spare a whole block of time, you can do it for 10 minutes each in the morning, afternoon, and evening. You can also use a cane with both hands when walking briskly to make the movement more coordinated and smooth.

　　swim

　　Swimming on the human body nerve It has magical exercise effects on breathing, digestion, muscles, and blood circulation. It is a relaxing and enjoyable whole-body exercise method. Dr. Carl Dennison, a 67-year-old American family physician, travels five times a week. He said: “As soon as I hit the water, all the stress melted away. Swimming makes my body more flexible, my pain disappears, and my heart becomes younger."

　　Dance

　　Dancing is a whole-body exercise that relaxes the body and mind, makes you happy, reduces stress, promotes blood circulation, increases oxygen uptake, and is good for heart health. Experts suggest that you can find a dance partner to participate in dance classes of corresponding intensity according to your physical condition. If there are no dance classes nearby, you can dance at home for 30-45 minutes to your favorite music.

　　Cycling

　　Studies have found that the habit of cycling can enhance cardiovascular function by 3% to 7%. heart rate The changes also vary according to the speed of pedaling action and the ups and downs of the terrain.

　　Moderate exercise, nourishing the heart and protecting the heart

　　Scientifically speaking, the impact of exercise on the heart is twofold. Scientific researchers have found that people who exercise every day secrete a substance called "blood vessel cleaner" in their bodies, which can remove attachments on blood vessel walls, keep blood vessels elastic, and blood flow unobstructed. It can also lower blood pressure and ensure heart and human health.

　　Medical experts also strongly agree that exercise is good for the heart and can significantly reduce the risk of heart disease, but they emphasize that the key lies in the frequency of exercise rather than the time. In terms of the number of exercises, those who exercise regularly to the point of sweating, 1 to 2 times a week, reduce the risk of myocardial infarction by 36%. ； Those who exercise 3 to 4 times a week reduce the risk of myocardial infarction by 38%, and those who exercise more often reduce the risk by 48%.

　　It can be seen that in terms of the effectiveness of exercise, what should be more important is to exercise several times a week instead of doing it for a long time each time.

　　In this way, patients with heart disease can achieve the purpose of improving their heart condition only by paying attention to "moderate exercise". The so-called moderate exercise refers to low-intensity, rhythmic, and uninterrupted aerobic metabolism exercise. Such as walking, brisk walking, jogging, doing aerobics, fitness dancing, rope skipping, mountain climbing, cycling, playing badminton, swimming, Tai Chi, etc.

　　Five changes to protect your heart in winter

　　The cold winter is a severe test for all organs of the body, especially for protecting the heart. Five changes must be made.

　　Exercise, wait until the sun comes out

　　Consistent exercise can improve heart function, because lying still for a long time in cold weather is not a good lifestyle. But for people with a weak heart, it is best not to do morning exercises in winter. They should exercise after the sun comes out, preferably in a sunny and sheltered location. Exercise intensity should be appropriate, and it is best to choose less intense exercises such as walking, jogging, and Tai Chi.

　　Sleep, lie down for a while when you wake up

　　High-quality sleep is equivalent to fully recharging the heart. The temperature in southern bedrooms is often lower. In winter, you should cover yourself with a down quilt or wool quilt with good thermal insulation effect to avoid cold-induced disease attack. Winter evenings and early mornings are also high-risk periods for myocardial infarction and stroke. After being evaluated by a doctor, patients can take aspirin appropriately before going to bed to reduce the above risks. Elderly people should not rush out of bed when they wake up, but lie in bed for a while, otherwise it may easily lead to angina pectoris and stroke.

　　Breathe, get ready vaccine and masks

　　Respiratory tract infections are more common in winter and can easily lead to acute myocardial infarction, sudden death, etc. coronary heart disease event, elderly people with poor health can advance in advance if necessary Vaccination vaccine. In addition, smog is prone to occur in winter. Pollutants such as PM2.5 in the air can accelerate the heart rate, increase blood pressure, stimulate vascular inflammation, and cause blood to hypercoagulate, thereby inducing heart attacks. Therefore, it is necessary to reduce outdoor activities during haze weather, and wear a mask if you must go out.

　　Keep warm and protect your head, hands and feet

　　Research shows that in cold winter, due to the large temperature difference between indoors and outdoors, coupled with the dry climate, coronary artery spasm may occur, which may lead to angina pectoris or myocardial infarction. Therefore, patients with cardiovascular disease must keep warm, especially their heads, hands, and feet. Wear gloves, a hat, a scarf, and a coat when going out, scald your feet with hot water before going to bed, put on clothes when going to the bathroom at night, put hot water in the shower first, and then take off your clothes after the water temperature is suitable. When the wind cools down, do not walk into the wind.

　　Medication, timely adjustment

　　Blood vessels follow the principle of "thermal expansion and cold contraction." When the weather gets colder, the blood vessels will contract more significantly, causing blood pressure to rise and fluctuate significantly. The original drug dose may not be able to control blood pressure well. Therefore, when the weather changes drastically, it is best to arrive in time Hospital Dispensing medicine.

　　Friendly reminder : Through the above article, we have gained a certain understanding of the exercises to protect the heart. There are still many exercises to protect the heart, but to nourish the heart and protect the heart, we should exercise moderately, so that the body can be healthier. You should pay more attention to heart-protecting exercises in winter. The heart is very important.

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