Scientific exercise promotes health

Scientific movement to promote health has become a new trend in disease prevention and treatment

　　It has become a consensus that scientific sports can promote health and achieve the goal of disease prevention and treatment.

　　"Exercise", as the "five carriages" of diabetes prevention and treatment, has been applied clinically.

　　The preventive and therapeutic effects of exercise are mainly shown in cardiovascular, respiratory, metabolic, endocrine, nervous, immune, digestive, musculoskeletal systems, as well as typical diseases such as hypertension, obesity, diabetes, stroke, stroke, tumor, Parkinson's disease, musculoskeletal and related diseases.

　　An important research result shows that a short time of exercise can enhance brain function, increase 1 hour of light physical activity every day, and reduce the risk of cardiovascular events by 10%; Even if the level of physical activity is significantly lower than the recommended amount, compared with almost total inactivity, it can still significantly reduce the risk of coronary heart disease.

　　Exercise should be carried out step by step, warm up well before exercise, and pay close attention to your physical condition during exercise.

　　Excessive exercise often does more harm than good. When dizziness, dyspnea, muscle pain and mental depression occur after exercise, the total amount of exercise should be reduced.

　　Push up ability can reflect your heart health. As a simple indicator of physical activity, you can master your exercise intensity and health level.

　　Reasonable choice of sports mode and construction of new elements of health promotion

　　(1) Body building exercise: aerobic exercise, such as walking, jogging, cycling, swimming, dancing, mountain climbing, etc.

　　Ball games, such as football, basketball, volleyball, table tennis, badminton, tennis, etc.

　　Chinese traditional sports, such as martial arts, Taijiquan, Mulanquan, fitness Qigong, etc.

　　(2) Improve cardiopulmonary function: aerobic exercise and ball games.

　　(3) Fat consumption and weight control: long-term aerobic exercise, such as walking, jogging, cycling, swimming, dancing, mountain climbing, etc.

　　Each time lasts for 45~60 minutes.

　　(4) Adjust mental state: ball games and traditional Chinese sports.

　　(5) Increase muscle strength: various strength exercises, such as dynamic and static unarmed strength exercises against your own weight, dumbbells, kettlebells, elastic belts, yoga balls, barbells, etc.

　　(6) Improve flexibility: various pulling movements.

　　(7) Improve balance ability: Chinese traditional sports, ball games, strength exercises.

　　(8) Improve responsiveness: various ball games.

　　Select sports events scientifically and follow the three principles of sports characteristics

　　Age principle: In general, people's functional level began to decline around the age of 40.

　　Therefore, young people can choose a relatively fierce and active sports event;

　　However, with the growth of age, we should pay attention to safety and choose relatively mild sports, such as aerobic sports, ball games, traditional Chinese sports, etc.

　　Personalization principle: any kind of sports has its advantages and disadvantages, so a physical exercise is not enough.

　　Fast walking and jogging can enhance cardiorespiratory function, but they are also suitable for fat burning and weight loss, but the improvement of physical flexibility is not satisfactory;

　　Strength exercise can effectively stimulate muscle tissue and improve muscle strength, but it has little impact on the heart system.

　　Comprehensive principle: It is recommended to combine various exercise methods to achieve balanced development in all aspects of the body.

　　For most people, the combination of aerobic exercise, strength training and stretch is the "golden combination" to promote physical progress.

　　Exercise is a "double-edged sword", unreasonable exercise will lead to health risks and sports injuries.

　　In recent years, the incidence of sports injuries has risen sharply.

　　Due to the insufficient popularity of sports medicine knowledge, some sports injuries were ignored or misdiagnosed, which seriously affected the patients' sports ability and functional recovery.

　　In recent years, China has begun to attach importance to the popularization and promotion of sports medicine knowledge, and strongly advocated the treatment concept and goal of "sports medicine, function first, early rehabilitation, and returning to sports".

　　In the face of sports injury, sports rehabilitation personnel must attach great importance to it.

　　Exercise rehabilitation can be divided into three steps

　　The first is structural rehabilitation such as pathological repair and tissue healing;

　　The second is the rehabilitation of joint range of motion, muscle strength, weight bearing, balance and other motor learning abilities;

　　The third is the rehabilitation of sports psychology and return to sports technical skills.

　　Early rehabilitation can help patients effectively control symptoms and recover basic functions.

　　In the middle and late stage of rehabilitation, the exercise of strengthened functions can effectively help patients to reshape the function of the affected area and recover to the "best state of health".

　　However, lack of exercise rehabilitation or improper behavior treatment often results in loss of joint range of motion, and muscle atrophy leads to inability to return to exercise.

　　Sports injury physicians and sports rehabilitation practitioners need to work together to seamlessly connect business processes, so that patients can carry out their early rehabilitation and functional training in an orderly manner under supervision and management.

　　There are two levels of exercise and fitness: disease free prevention and treatment.

　　Exercise is a good prescription. It is an indispensable concept of chronic disease management to adopt scientific exercise tests and exercise prescriptions, guide people to increase physical exercise, exercise moderately, and change from "treating the disease" to "treating the disease before it occurs".

　　As a mode of combining exercise with medicine, exercise prescription includes six basic elements: exercise frequency (F), exercise intensity (I), exercise time (T), exercise mode (T), exercise volume (V) and exercise prescription implementation process (P), namely, the six principles of FITT-VP.

　　The formulation of exercise prescription needs to fully consider such factors as personalization, systematization, safety and effectiveness, which can be divided into six steps:

　　(1) Fully understand the constitution and health status of the prescription object;

　　(2) Determine the purpose of exercise prescription;

　　(3) Health test and assessment of cardiopulmonary function;

　　(4) Formulate exercise prescriptions and guide the implementation of exercise prescriptions;

　　(5) Supervise the implementation of exercise prescriptions;

　　(6) Regularly adjust the exercise prescription.

　　1. Exercise Prescription for Healthy People

　　The exercise prescription aimed at improving the physical fitness of healthy people is the basic information content of exercise.

　　For most adults in China, the exercise prescription for maintaining and improving physical fitness and having a healthy body must include aerobic exercise, resistance exercise, flexibility exercise and neuromotor exercise.

　　Cardiopulmonary capacity is the engine of the human body and the core element of physical health.

　　It is listed as the fifth largest clinical vital sign.

　　Aerobic exercise is the most commonly used exercise to improve cardiopulmonary capacity.

　　During moderate intensity exercise, the exercisers feel "slight fatigue", walking speed is 110-120 steps/minute, and the heart rate that should be reached and maintained during exercise is 64% - 76% of the maximum heart rate (maximum heart rate=207-0.7x age).

　　2. Exercise Prescription for Chronic Diseases

　　The exercise prescription of chronic patients is different from that of the general population. A reasonable exercise prescription should be formulated and implemented on the basis of understanding the disease, patient characteristics and health tests.

　　Be familiar with the possible risks and preventive measures to ensure the effectiveness and safety of sports intervention.

　　As far as hypertension is concerned, the primary goal of exercise is to reduce blood pressure, followed by improving physical health and reducing cardiovascular risk factors.

　　Patients with hypertension who lack regular exercise prefer aerobic exercise.

　　Among them, fast walking and treadmill exercise are the most common and prominent hypotensive effects.

　　The common feature of these two sports modes is that they can effectively control the intensity of sports.

　　Moderate and low intensity aerobic training can achieve good hypotensive effect, while high-intensity aerobic training can also achieve good hypotensive effect, but the risk during exercise is high, so it is not recommended to carry out high-intensity aerobic training for hypertensive patients who lack regular exercise.

　　It is suggested that the exercise time of hypertension patients should reach 30 ± 60 minutes every day, which can be accumulated according to different times, but the exercise time should not be less than 10 minutes each time.

　　At the same time, the frequency of weekly exercise is also very important. It should reach 5 ー 7 times, and try to avoid continuous intervals of 2 days or more.

　　The exercise prescriptions recommended for hypertensive patients can also be used for diabetic patients, including aerobic exercise, resistance exercise, flexibility and balance exercise.

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