How to do physical exercise

Physical health requires attention in many aspects. For example, in terms of living habits and eating habits, we need to develop good habits so as to avoid many physical illnesses. If you don’t develop good habits, there will be many problems with your health. In addition, you should actively engage in appropriate physical exercise. So how do you do physical exercise? Today we will give you a detailed introduction.

With the coming of winter, many children's outdoor sports have gradually stopped due to the cold weather. As the saying goes, "Hibernating bones cannot be awakened in spring." Autumn and winter are a good time to prepare conditions for growth. If you want your children to grow taller, winter exercise cannot be ignored. How can we exercise in winter so that our bones don’t hibernate and are beneficial to their development next year? Director Chen Shoukang of the Endocrinology Department of Wuhan Children's Hospital first proposed an exercise prescription that can help short children grow taller.

The so-called exercise prescription is the form of a prescription by a doctor to specify the content, amount and intensity of exercise for physical therapy patients or fitness participants. It is a form of guiding people to exercise in a purposeful, planned and scientific manner. Studies have shown that 90 minutes of continuous moderate-intensity exercise can double the secretion of growth hormone compared to resting state. Exercise enhances the blood supply to bone cells, which is beneficial to improving the proliferation capacity of cartilage. Studies have shown that one year of physical exercise can make boys grow 1 to 2 cm taller than their peers who do not exercise, and girls grow 2 to 3 cm taller. Primary school students who exercise regularly are about 5cm-10cm taller than those who do not. This shows that physical exercise can indeed promote normal growth and development of the body.

The prescription for growth-promoting exercise is as follows: 1. First of all, jump on the spot with both feet 1,000 times/10 minutes/day. 2. Skipping rope: Jump on one foot alternately. Do 150 to 200 consecutive jumps as one set, and there are 5 sets in total. 3. Walking with big steps: Walk on your toes with the largest amplitude, 10 minutes for one set, for a total of 3 sets. The stride should be larger than normal walking, the upper body should be upright, the arms should swing back and forth, the breathing should be natural, the attention should be focused, and the pace should be fast.

Exercise prescription needs to be individualized and varies from person to person. Some children have poor physical constitution, so they need to reduce the amount of exercise; some children have not exercised for a long time, so they need to increase the amount of exercise gradually. Generally speaking, the greater the intensity, frequency, and duration, the greater the effect. However, when children participate in sports, they must pay attention to safety limits and effective limits, and avoid sports injuries. If you find that your child is significantly shorter than other children of the same age, and is among the bottom two or three in height in the class, you should go to a regular, professional specialist hospital for treatment.

The question of how to carry out physical exercise has been clearly introduced above. Although exercise can bring great benefits to the body under normal circumstances, if it is not performed correctly, it will be very detrimental to physical health. Only by doing physical exercise in the correct way can you keep your body healthy.