To cultivate exercise habits, what kind of exercise do you think of first? Many people think of marathons, which are very popular in recent years, but I-Min Lee, a professor at Harvard Medical School, points out that long-distance running will cause a certain burden on the knee joint and digestive system, and long-term running may also lead to other problems.

Harvard Medical School once published a health report "Start Exercise", which recommended five kinds of exercises for people who want to exercise and hope to lose weight and gain muscle through exercise:

It is pointed out in the report that swimming is almost a perfect way to exercise, except for the ability toIn addition to exercising most muscles of the body, it can also improve the heart rate, benefit heart health and slow down brain aging.. In addition, the pressure on all joints of the body is very small when swimming, which is good for arthritis patients because the joints bear less weight.

Studies have shown that endorphin is a kind of hormone that can make people feel good and improve people’s mood, while swimming can effectively stimulate the secretion of endorphin and help people relieve the stress in daily life. At the same time, swimming can calm people down, eliminate external interference and become more focused, which naturally reduces people’s tension and depression.

Practicing Tai Ji Chuan requires high concentration and soft and slow movements, which can exercise the stability of the core muscles of the footwall; Standing on one foot and shifting the center of gravity can improve the balance ability; The semi-squatting posture can enhance the grip of leg muscles and soles.

Tai Ji Chuan is especially suitable for the elderly.. A study in the American New England Journal of Medicine pointed out that the elderly in Tai Ji Chuan who practice for one hour twice a week can reduce the risk of falling by 58% as long as they persist for half a year.

I-Min Lee said: Balance is an important guarantee for good health, but many people’s sense of balance deteriorates as they get older. Therefore, Tai Ji Chuan is particularly beneficial to the elderly.

Strength training is also called weight-bearing exercise and resistance exercise. People usually think that it is a physical exercise. In fact, it is harmful to the overall health, such asIncrease strength, improve mood and protect heart health.And so on have a very positive role and influence. Strength exercises include sit-ups, weightlifting, pull-ups and push-ups.

Chris Jordan, a sports physiologist, suggested that healthy adults should have regular resistance and strength training, and HIIT is a good choice.

HIIT sports include push-ups, squats, squats and other strength training, and every movement is using the specific muscle mass of the body. A person whose muscle tissue is not too outstanding will get a significant increase in muscle mass after a period of HIIT training. HIIT is most suitable for people who are young and have a certain sports history, and has high requirements for physical fitness. People who have experienced HIIT sports will feel out of breath and thirsty. Ordinary people should do what they can.

Walking may sound trivial, but it is a powerful "medicine". Many studies have shown that even walking at a moderate or leisurely speed for at least 30 minutes willGood for the brain and the body..

A study found that adults aged 60-88 walked for 30 minutes four times a week, and after 12 weeks, the connectivity of the brain region seemed to be enhanced, and the weakening of connectivity in this region was related to memory loss.

In addition, a preliminary study on patients with severe depression found that walking on a treadmill for 30 minutes for 10 consecutive days can effectively reduce the degree of depression. If you haven’t formed the habit of regular exercise at present, the medical team of Harvard University suggests that you can start by walking.

Many people think that only women need to do Kegel exercise, but in fact,Both men and women need to do this sport.. This exercise was put forward by American doctor arnold kegel in 1948. In daily work, Dr. Kaigl found that the problem of postpartum female urinary incontinence can be effectively alleviated by consciously contracting and relaxing the muscles near the urethra and anus. So the initial function of Kegel exercise is to treat postpartum female urinary incontinence.

Later, after gradual improvement, it has the current function:Prevent male and female urinary incontinence, female pelvic organ prolapse (uterus, vagina, bladder, rectum), treat male prostate problems, and improve the quality of sexual life..

The correct way of Kegel exercise includes tightening the micturition muscles (that is, holding the urine), keeping the contraction for 2 ~ 3 seconds, then releasing and repeating for 10 times. In order to get the best effect, it is recommended to do it 4 ~ 5 times a day.

Original article, please do not reprint without permission.

Author: Wuxiang | Editor: Da V

Article source: November 2020 issue of Medical and Food Reference magazine

Who should control the family economic power? This is a puzzling question. Today, we are going to listen to a story about a man B and his wife. Man b confidently said that he gave his wife pocket money every month, which made people admire him. But what kind of story is hidden behind his behavior? Male B was predicted by the master to be a cow and a horse for a woman, but in the end he did it willingly for his sister. Some of his reactions to his wife also made people laugh. His daughter-in-law’s pocket money made him a little uneasy, so he secretly opened his son’s red envelope and won some money, only to find that his son always ran to the flowerpot. Finally, his girlfriend lost her ring, and he promised to buy her a new one. As a result, her girlfriend made up her mind to cry out another gold necklace. These stories make us wonder, who should control the family economic power?

Is it a man or a woman? Or, should this power be shared with each other? Please leave your opinions and suggestions. Looking back at the full text, the story of male B shows us all kinds of complicated and interesting stories behind the mastery of family economic power. In real life, the power of family economy should be jointly negotiated and decided by husband and wife, not unilaterally controlled by one party. Mutual respect and equal communication are the keys to maintaining family harmony. What do you think? My relatives and friends have been angry or surprised for some unexpected reasons. For example, some people are blamed for their impolite answers on blind date, while others lament each other’s heartlessness after divorce, but frankly admit that they put it forward by themselves. Another time, my family found me smoking in the bathroom, and I was beaten by a belt and a feather duster.

What’s more, I thought that the other party would promise me, but I was told that today is the final test. What an accident. Another time at school, I mistakenly thought someone was fighting, but it caused the other person’s anger. It was a joke. Which of the above stories do you think is the most unexpected? Leave a message and tell us! Each of these stories is full of surprises and reversals, which makes people stunned. In life, we are always full of surprises and accidents, which is also the fun of life. Whether you get along with relatives and friends or deal with various situations in your life, unexpected things may happen. In the face of these accidents, we should learn to deal with them calmly and handle every accident well, so as to enjoy the fun of life better. Do you have a similar experience?

Or what do you think and comment on the above story? Welcome to leave a message and share with us!

1. Ancient civilization: Around 3100 BC, Egypt began to appear in the early kingdom period. At the same time, the Elam state in the Iranian plateau has also begun to rise. Around 2613 BC, the fourth dynasty of Egypt began to rule and the pyramids began to be built. At the same time, Harappa culture in ancient India began to flourish.

2. Ancient Empire: In about 2181 BC, the first middle period of Egypt began. About 2040 BC, the Middle Kingdom of Egypt began, and this period lasted until 1786 BC. During this period, the ancient Babylonian era also began in 2017 BC and lasted until 1595 BC.

3. The rise of Europe: In the centuries BC, the Roman Empire became the dominant force in Europe. The rule of the empire lasted for hundreds of years, and it was not until 476 AD that the Western Roman Empire finally collapsed.

4. The rise of religion: At the beginning of A.D., Christianity began to spread in the Roman Empire and became an important part of European history. At the same time, Islam has also begun to rise in the Middle East.

5. Middle Ages: In the Middle Ages, Europe experienced many wars, diseases and territorial disputes. During this period, the level of technology and knowledge in Europe has also been significantly improved.

6. Renaissance: In the 14th and 15th centuries, Europe experienced a period called Renaissance. This period is characterized by the prosperity of art, science and culture.

7. Modern world: In the 18th and 19th centuries, the industrial revolution changed the global economic structure. During this period, many countries began to shift from agricultural society to industrial society.

8. 20th century: In the 20th century, two world wars changed the global political landscape. During this period, many countries began to become independent from colonies.

9. Globalization: In recent decades, globalization has become an important global trend. This trend includes the development of economy, politics, culture and technology.

The above is a review of some major events and trends from ancient times to modern times. History is a process of continuous development and change, and these events and trends are only part of it.