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

When more and more unconventional young people emerge in the streets and lanes, proudly parading through the city with carefully highlighted blue and green hairstyles; When Ma Baoguo’s Ma Jia Tai Ji Chuan spread all over the country like a clown; When a thunder resounds through the north and south of the river; When the models on the runway are wearing clothes that are close to nothing … People are amazed: fashion has appeared.

So there was this kind of report: "Shocked! There are really young people who are not fashionable! ""Still watching fake fashion collocation? No, it’s not from China! "….. Exaggerated dazzling modelling, artificial offensive personality, turn praise into derogatory words, these people often self-vulgar, self-proclaimed stand out from the crowd. Some people have questioned whether fashion means not talking about people, and wearing strange clothes has gradually begun to realize that this is not real fashion, and the fashion of this era seems to have slowly gone bad.

So, what is fashion? The dictionary defines it like this: the fashion at that time, the fashionable fashion. Nowadays, fashion is more like a benchmark, and it is the yardstick to judge whether a person is fashionable or not. What is popular is the trend. Once you fall behind this trend, congratulations, you will be given a stubborn title. In order not to be ridiculed for being old-fashioned, young people always stare at entertainment news, trying to find every little detail that can prove their advanced nature and make it carry forward.

For example, the original meaning of "ox and horse" refers to people who are willing to contribute and work hard, but the popular figure "knife elder brother" refers to it as the title of black powder, which seriously deviates from the original intention. So there was such a scene on campus: "Hey! What kind of cow and horse are you? " "Strange, isn’t cow and horse an adjective?" "This all don’t know? Forget it, there is no topic to talk about. " The person who knows left, and the person who doesn’t know immediately checked his mobile phone, suddenly realized, and immediately asked the next person: Hello! What are you? "Gradually became a bad fashion.

There are not only words, but also countless examples.

Do whatever is popular. People don’t seem to understand that this can only be called blindly following the trend and shouting loudly about their own fashion in life. So life is eroded by these so-called nouns. Fashion, in the eyes of many people, is just synonymous with the trend of the times.

But in fact, is fashion just such a superficial pursuit? Such a fashion way has a glamorous material appearance, but does it lack a deeper connotation pursuit?

There is nothing wrong with fashion, but blindly following the so-called trend vulgarizes the word fashion.

In blind pursuit, some people find the satisfaction of keeping pace with the times, but lose their own characteristics and personality. Do those unconventional shapes really suit me? Are unknown so’s derogatory words really beneficial to interpersonal communication? Did we choose fashion, or did fashion enslave us? Is this pursuit because fashion shows the temperament of the self, or just to prove that the self is fashionable? Also keep up with the trend, and then satisfy the psychological vanity?

What is fashion? I think the innovation of Chinese traditional culture is one kind.

You see, the spring flowers and the autumn moon jointly interpret the Xinxiang poems and songs of classical culture, embellishing the vicissitudes of Chinese bronze together, implying the different sounds of ancient feet and silk and bamboo, and the significance of Fengming’s welcome music. Modern people combine ancient poetry culture with popular songs, and it is easy to set off an antique fever. This kind of fashion can not only make people appreciate the golden horse in the long river of history, but also be affectionate with their children, and can better match the unique connotation of the times and bloom an attractive fragrance alone.

Fashion is still around us. Look at the green lifestyle of low-carbon people to protect the earth; Look at the travel modes chosen by carpoolers in order to save money, time and resources; Look at those people who wear chic and elegant clothes. They don’t have the exaggerated shapes needed to choose the trend, but who can say that this is not a fashion? This kind of fashion is not blindly following the trend, nor is it just the pursuit of material things. This kind of fashion is based on its full understanding of the outside world. Don’t choose the most fashionable, just choose the most suitable.

Fashion is still around us. Look at the green lifestyle of low-carbon people to protect the earth; Look at the travel modes chosen by carpoolers in order to save money, time and resources; Look at those people who wear chic and elegant clothes. They don’t have the exaggerated shapes needed to choose the trend, but who can say that this is not a fashion? This kind of fashion is not blindly following the trend, nor is it just the pursuit of material things. This kind of fashion is based on its full understanding of the outside world. Don’t choose the most fashionable, just choose the most suitable.

This is the connotation of fashion, and the real fashion should be a fashion with such connotation, with knowledge and knowledge, rather than just advocating and imitating the trend.

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.