Some people are Xi to exercising in the morning, and some people like to exercise in the evening, but many people don't know that choosing the right time brings greater health benefits to exercise! So, is it better to exercise in the morning, afternoon, or evening?
Exercise during this time period is "cost-effective" to reduce the risk of stroke!
The study found that exercising between 8 and 10 a.m. reduced the risk of stroke by 17%.
A study published in November 2022 in the European Journal of Preventive Cardiology showed that morning exercise (around 8-10 a.m.) was associated with the lowest risk of coronary heart disease and stroke, significantly reducing the risk of coronary heart disease by 16% and stroke by 17%, regardless of the total amount of daily physical activity!(1)
Exercise at 8-10 a.m. to reduce your cancer risk!
The benefits of morning exercise go beyond improving cardiovascular health, and even prevent cancer. Studies have shown that exercising at 8-10 a.m. reduces the risk of cancer by 27%.
A 2021 study published in the International Journal of Cancer showed that exercising at 8-10 a.m. in the early morning prevented both breast and prostate cancer, resulting in a 26%-27% lower risk of both cancers, compared to people who did not exercise. ②
The researchers pointed out that the specific time of exercise affects the rhythm of sex hormones and melatonin, as well as the level of metabolism in the body, which may explain the results of this study.
Therefore, combining the above two studies, it can be found that 8-10 o'clock in the morning is really the "golden time" for exercise!
Winter sports must do these 10 things!
January 9, 2024 is about to enter the "39 days", ushering in the coldest period of the year. At this time, the temperature is low, the brittleness of the bones increases, and there are relatively many sports injuries, so it is necessary to prevent various "sports injuries".
1. Don't exercise too early
Peng Guoqiu, chief physician of the Department of Psychosomatic Medicine of the Fourth Medical Center of the General Hospital of the People's Liberation Army, once said in an article in the Health Times that the time for morning exercise in winter should not be too early, and it is best to go out to exercise 1-2 hours after sunrise.
In winter, the temperature is low, and the early morning is the coldest time of the day, blood vessels are more likely to constrict, which may induce or aggravate cardiovascular and cerebrovascular diseases. In addition, there is a lot of fog in the morning, and if you get too early in the morning, you will have low visibility, and the road surface will be icy and traffic conditions can be potentially dangerous. ③
2. Don't exercise on an empty stomach
When you get up in the morning, the body is in a low metabolic stage, and if you exercise on an empty stomach, it is easy to induce arrhythmia, and even lead to danger. Therefore, before morning exercise, you should consume high-energy foods and drink a moderate amount of plain water. ③
Health Times photo by Cao Zihao
3. Don't exercise too hard
The exercise should be gradual and regular. Xu Shunlin, chief physician of the Department of Cardiology of Peking University Third Hospital, once said in an article in the Health Times that "1357" should be kept in mind during exercise. Exercise at least once a day, for at least 30 minutes each continuous exercise, exercise no less than 5 days a week, and the maximum heart rate during exercise should not exceed "170 minus your own age". For example, a 70-year-old person has a heart rate of no more than 100 beats per minute per minute after exercise. ④
With this principle in mind, exercise can be kept regular without being excessive. Brisk walking, jogging, gymnastics, tai chi, qigong and other exercises are more suitable for the elderly.
4. Don't exercise for too long
As for the appropriate length of exercise, Dr. Peng Guoqiu said that each exercise is about 30-50 minutes. But don't make it a hard way to do it, adjust it to the weather and your health status, and focus on post-workout comfort. When the weather is particularly cold, it is best for the elderly to stop morning exercise. ③
5. Be sure to warm up before exercising
Qiu Guangxin, a professor at the Department of Human Sciences of Hebei University of Physical Education, once said that if you don't do warm-up exercises, you will suddenly increase the amount of exercise as soon as you come up, and your heart will not be able to stand it.
Before exercising, you should do sufficient warm-up activities, warm-up exercises are to let the heart and various organs have a process of acceptance and preparation, no matter how healthy your body usually is, this link must not be missing. ⑤
6. Cool down after exercise
Liu Peizhong, deputy chief physician of the Department of Cardiovascular Medicine of Zhuhai Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine, once said in an article in the Health Times that a person's sudden stop after strenuous exercise is equivalent to "sudden braking", which may induce dizziness, palpitation and other symptoms. Compared with the "warm-up" before exercise, you may wish to do a "cooling exercise" after exercise.
Cooling exercise slows down the rapid heartbeat to a safe level, relaxes the muscles, relieves fatigue as soon as possible, promotes physical recovery, and reduces muscle soreness after exercise. After exercising, gradually slow down the movement through jogging, brisk walking, stretching, etc., and the heart rate drops below 120 beats per minute, which generally takes 5-10 minutes. ⑥
7. Don't overeat after exercising
Within 1 hour after strenuous exercise, it is generally not recommended to overeat (you can drink water in moderation, eat easily digestible foods such as biscuits), bathe, sleep, etc.
At this time, the blood supply and function of the internal organs have not been fully recovered, such as gastrointestinal function, liver and kidney function, etc., which will have a certain impact on the absorption of new nutrients and the excretion of metabolites in the body. ⑥
8. Don't eat hot food immediately after exercising
In winter, the limbs, body, skin, lungs, and even the mucous membrane of the digestive tract and the surrounding tissues are in a state of cold adaptation after exercise, if you eat hot food immediately, such as hot porridge, hot milk, hot noodles, etc., the mucosa of the digestive tract will produce a strong stress response, resulting in microvascular rupture and bleeding.
The adaptive function of organs and tissues in middle-aged and elderly people decreases, the strain capacity decreases, the fragility of blood vessels increases, and the possibility of mucosal injury and hemorrhage is greater.
In addition, during exercise, a large amount of blood enters the locomotor organs, and the blood of the digestive organs such as the stomach, intestines, and pancreas will be relatively reduced, and the secretion of digestive juices will naturally decrease, and immediate eating is not conducive to the digestion and absorption of food. ⑦
9. Don't exercise in cold winds or haze
Exercising in the cold wind in winter is contrary to the original purpose of exercise. In the severe cold, even if the amount of exercise is increased, its heat production is mainly used to keep out the cold, and it is difficult to achieve the fitness effect.
In severe smog, the mucous membrane of the respiratory tract will be damaged, and the barrier and defense functions will also be reduced. At this time, disease-causing microorganisms such as bacteria and viruses invade the respiratory tract and may cause lung disease. In foggy and hazy weather, you can choose to exercise indoors. ⑦
10. Don't exercise vigorously if you're feeling unwell
Hu Xitian, chief physician of the Department of Cardiovascular Medicine of the First Hospital of Shijiazhuang City, Hebei Province, once said that it is easy to have accidents when participating in sports under these circumstances, such as cold and fever, after injury, after illness, poor health, overwork, and lack of sleep.
If you have been very tired recently, it is best to reduce strenuous exercise, and once you feel chest tightness, lack of oxygen, dizziness, and radiating back pain, you should immediately stop exercising and go to the hospital for examination.
Source: Health Times WeChat public account (ID: jksb2013)
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