Longquanyi Women’s Federation
Today, the 36th patriotic health month theme event in Sichuan Province and Chengdu officially kicked off. In this spring season, let us start a healthy and happy journey through this theme activity, pay attention to health, enjoy life, and enjoy life.Every day is full of sunlight!
Recently, many people have been unable to hold back, and they have been planning to plan out outdoor sports.Romantic spring breathing fresh air outdoors, bathing the warm sunlight, don’t be too suitable!
Studies have shown that appropriate outdoor sports can improve human breathing, metabolism and blood circulation.In this great spring light, you may wish to go out of the house and go to the nature to participate in some outdoor sports!
Outdoor sports
What benefits can we bring to us?
01
Happy mood, improve sleep
Outdoor exercise allows the brain to secrete happy hormones such as dopamine and endorphin, which can effectively alleviate life and work pressure and release the body and mind; it can also improve sleep quality, especially exposed to warm sunlight can regulate the internal clock of the body to help maintain healthySleep habits.
02
Improve immunity
Outdoor activities can expose more natural elements, such as sunlight, pure air and healthy foods, which can improve the body’s immunity and significantly reduce the occurrence of respiratory diseases.
03
Improve cardiopulmonary function
While breathing fresh air, outdoor aerobic exercise plays an important role in improving lung ventilation, increasing lung capacity, and enhancing the contraction ability of the heart.
04
Enhance social capabilities
Outdoor activities provide an opportunity to interact with friends, family or other interests, which can enhance social capabilities and establish more stable interpersonal relationships.
So, what suitable outdoor sports can the big partners and friends choose?Jumping sports, walking, kite, climbing, fast walking or jogging, cycling and other outdoor sports are good choices.
01
Jumping exercise (high jump, long jump, rope skipping, etc.)
This type of sports will be more likely to stimulate the split and secretion of growth hormone in the chondrocytes, which will promote the development of children’s height.
02
Survey/Tuqing
A great fitness fun sport in spring.Take your family and friends to the suburbs to enjoy the willow, or pick it up in water, or camping, breathe fresh air, increase the oxygen content in the body, natural light will stimulate the brain, promote the production of vitamin D, and can stretch the body and mind, Also benefit from clearing the lungs to nourish the heart and relax.
03
fly a kite
While experiencing relaxed and joyful, big friends and children also exercised multiple body parts such as hands, elbows, waists, legs, arms, etc., which has the effects of strong bone and healthy brain, alleviating physical fatigue and pain.In addition, the viewing of the kite can regulate eye muscles and eliminate visual fatigue.
04
Climbing
Generally, you can choose to be in the early morning, but the intensity should not be too large. It is advisable to keep it at 120-140 times/minute.You can do some simple warm -up exercises before climbing, and gradually increase the intensity according to a certain breathing frequency.Moisture should be replenished in time to reduce fatigue and restore physical strength.
05
Quickly walk or jog
Hurrying is especially suitable for people with less common exercise. It can not only breathe fresh air, but also enhance immunity and cardiopulmonary function.It is recommended to take a speed of 120-140 steps/minute, and maintain it for more than 30 minutes to achieve better exercise effects.
Jogging is a medium -intensity aerobic exercise. It can improve the metabolic ability and immunity of the body, improve sleep quality, and relieve tension and anxiety.It is recommended to run in the morning and evening. It is advisable to choose places with fresh air and flat roads, such as parks, playgrounds, and outdoor fitness trails in the community.The jogging speed should be 100-200 meters per minute, and each exercise time is about 10 minutes.The correct posture of jogging is to fist on both hands, and the pace is even rhythmic. Pay attention to using the forefoot on the ground without following the ground, and the back should be relaxed straight, and your eyes should look straight ahead.
06
Ride
As the most romantic and comfortable outdoor sports in the spring, cycling can enjoy the beautiful scenery along the way, happy mood, but also exercise muscle strength and endurance, and lose weight; and the high thermal energy brought by cycling can promote metabolism and blood of blood and bloodcycle.Especially for long -term sedentary office workers are good outdoor choices.The intensity is suitable for the frequency of the pedal 60-90 times/minute. The exercise time is 20-40 minutes each time, and the weekly exercise 3-5 times.
The spring flowers bloom, the sun is just right, the breeze is not dry
Take advantage of the good spring, hurry up
Exercise together
Go and feel the vitality of Haruki!
Reference information
[1] Trains driving to spring, healthy express delivery to children and adolescents ①: Outdoor Sports Chapter -Action of National Healthy Life
[2] Spring sports health needs to be arranged reasonably in combination with seasonal characteristics
https://www.sport.gov.cn/n20001280/n20745751/n20767239/c21598103/Content.html
[3] The benefits of outdoor sports in spring
https://www.jy135.com/yundong/58980.html
[4] Liu Xiufeng is a guest expert column: mountain flowers are rotten and colorful butterfly dances, outdoor sports are at the time
https://mp.weixin.qq.com/s/sikgxh409lnj5cxw2v03yg
[5] Strike as a rock. Precautions for outdoor sports in spring [J]. Little Snowflake (Guidelines for Growth of Primary School Students), 2014 (04): 38-39.
