Exercising the right way is being healthy is a wonderful thing that everyone desires. The word healthy here means that we take care of ourselves properly. Since about exercising regularly Eating healthy food Adequate rest Disease prevention Reducing or stopping things that affect your health This will result in the body being refreshed, energetic, ready to lead daily life effectively. Nowadays, Thai people have turned their attention And pay more attention to each other’s health.
This can be seen from choosing foods that are healthy and nutritious. Or grouping together to play sports and exercise for health Which is becoming very popular now Effective exercise must be phased out, take time, and should be performed regularly with appropriate methods. Will cause the body to develop quality and be healthy in the long run For a good and correct exercise must include.
Preparing before exercising
In the exercise, regardless of age you are at any age. And no matter how long you exercise, or some of you have never exercised before. You will be able to exercise by starting with a simple exercise from daily activities such as walking or cycling. When going to a place not far away Or stop using the car But use a walk to work for people who have a home and work not far from each other. Or use the stairs instead of the elevator or escalator, etc. Do these routines every day for 1 to 2 months, then gradually add more physical activity to strengthen your body, such as walking faster. Bicycle dirt for longer Climb up several stairs, swim, etc., and in the beginning of the exercise should not stop. Keep exercising regularly until it becomes a habit If possible, there should be a group of friends. To help each other to sustain Or you may want to involve family members as well.
Exercising the right way
After you prepare And exercised until it became a part of daily life If you want to increase your physical fitness, you can do so. However, you should choose an exercise that you like and is most convenient. But for people older than 45 years or have underlying diseases such as high blood pressure, diabetes, high blood cholesterol. Or have a family history of heart disease Always consult a doctor before starting to choose an exercise method. In addition, in the exercise should not overdo it in the first few good exercise. It should be a continuous exercise. Not doing it from time to time, but overdoing it. And should not hold your breath or take a strong breath Should take long breaths in and out to help the body’s respiratory system. And while exercising, you can observe symptoms while exercising that you are doing too much or not. By observing from the following symptoms
- The heart beats so much that it feels tired.
- Breathing tired until speaking in a sentence
- Tired until faint
If you have such symptoms Ask you to stop exercising for 2 days and the next time you exercise, reduce the level of exercise.
Preparation before exercise
Before every exercise You have to warm up first. It may be used to walk around the house, around the house, or on a belt, etc. Usually, it should take about 5 – 10 minutes to warm up, which in this warm-up will cause more blood to flow to the organs and blood vessels. More preparation This is to prevent injury from exercise.
Taking action after exercise
After exercising Do not stop exercising immediately. Especially those who exercise hard Because it will cause the blood to flow to the brain in time May cause fainting You should warm up for 5 – 10 minutes until your pulse returns to normal. And should drink enough water after exercise
The benefits of Exercising the right way
Those who exercise regularly will keep their body healthy, and various systems in the body work effectively such as
- To Help the circulatory system work well. To raise more parts, prevent heart disease Low blood pressure Have a better immune system And prevent diseases such as diabetes, obesity, osteoarthritis, etc.
- Helps to control weight, balance and make movement more fluent.
- Can Helps the digestive system work better.
- Helps reduce stress And make sleep better,
so if everyone wants the strength of the body, every part, every organ should exercise regularly at least 20-30 minutes a day, 3 – 4 times a week is enough to strengthen the body. Good health.