Let mother start to exercise, it is most useful to win the team together

The best gift to give to your mother is to accompany her to the sports! The 50-related relationship is a high-risk period for many chronic diseases and women-related cancers. Although genetics cannot be modified, diet and exercise can keep the body in optimal conditions. How to move mothers without sports habits? The guidance of children is very important, and calling friends and companions is also the key to continuing.

Women who have been suspended have increased risk of multiple diseases due to lack of estrogen protection. Liu Jianting, director of the Rehabilitation Department and physician of Taipei Ciqi Hospital, said that in terms of bone density, women lose 0.5-1% of their bone quality every year from the age of 35, and bone loss after the age of 50 has increased, with an annual loss of 1-3%. Sports and nutrition are more important for women after the suspension.

Research shows that after the industrial revolution, people's daily walking steps decreased by 70%. "Insufficient physical activities" has become the fourth largest risk factor affecting global mortality rate, and 6% of the mortality rate per year is related to insufficient physical activities.

Lack of exercise is often the main cause of chronic diseases

Liu Jianting said that lack of exercise is the main cause of many chronic diseases. The importance of regular exercise is to prevent weight increase and strengthen cardiopulmonary function and muscle strength; prevent cancers related to obesity, such as breast cancer, brain cancer and endometrial cancer; reduce bone loss, reduce the risk of falls, fractures and bone relaxation; reduce the risk of heart disease, medium wind, diabetes, and hypertension; reduce depression and anxiety, improve psychological safety and awareness functions, and prevent dementia.

Lin Zhixiu, executive director and coach of the Sanchong National Sports Center, said that if you don’t exercise for a long time, your body will tell you that you don’t need that much muscle and your muscle cells will be lost, but your body wants to maintain your body shape, so your fat will bloat. Lack of exercise can cause bone quality loss and also increase non-disease-type health problems, such as cold feet and prone to insomnia. Exercise can stimulate endorphine production, maintain extreme positive direction, maintain memory, concentration, etc.

Once you start moving, 80% can become habits

Lin Zhisheng said that everything is difficult to start, and people who have never had the habit of sports often don’t know how to start. However, "as long as you start to engage in sports, your continued acceptance will be high." Taking the Sanchong National Sports Center as an example, after attending one or two classes, the retained rate exceeds 50%, and 80% can become a habit of sports. He also noticed that "the key to sports for female ethnic groups is to have partners and community." He encouraged mothers to get into marriage with sisters and neighbors, or their daughters to take their mothers to sports.

Lin Zhiyan gave an example. There are also such examples in the sports center. Some mothers are unwilling to exercise, but because the sports center has free classes for women one day a month, and also gives towels, which can give bonuses to the sports center. Later, the sports center has experienced the benefits of sports and further exercise for three or four days a week. He also observed that female sports are likely to have the effect of encouraging the family to be with their families. Some grandparents come to the sports, and even the whole family comes with them. He laughed and encouraged women to have the highest CP value.

Stretching, aerobic, and retraining. Multiple styles are better than one.

Liu Jianting pointed out that "sports need to be progressive and diversified." If you walk 10,000 steps or jog every day, it may cause excessive burden on the lumbar spine and knees. Therefore, aerobic exercise, resistance training (core muscles, gravity training) and stretching exercises must also be done.

Liu Jianting said that the exercises that the growth often do are mostly stretching, and then brisk walking and running, which is more unfamiliar with muscle strength training. He said that human force is based on "stable mid-axis and strong limbs", so practicing the core muscles can become a natural protection for the body. If the back and abdominal muscles are well trained, the lumbar spine can be protected; if the muscle groups near the cervical spine can be trained, the cervical spine can be protected; the thigh muscle strength training can be extended and prevent knee degeneration.

Lin Zhijun suggested that if you choose the exercise at the beginning, you don’t know what you want to be suitable for yourself, and you should try more. People who have no exercise habits can try to start with brisk walking, jogging, riding, low-speed yoga, aerobic dance, etc.

In the early stage of sports, it is not necessary to ask a private coach

Lin Zhixue said that in the early stage of sports, it is not necessary to ask a private coach, because the coach evaluates the personal body and proposes plans, but athletes may not like the sports planned by the coach. Moreover, when you bet too much money at the beginning, you may be interrupted before you can't see the effect. It is recommended that after a while, you should be more clear about what kind of training you need. If you are suitable for training and improve your abilities, you will be more interested in the more you move.

Liu Jianting reminds that no matter what age it is, it is best to consult a doctor before exercising. If there are internal medical diseases such as high blood pressure, diabetes, heart disease, etc., you must first treat it until the condition is stable before moving. You must also choose a calm and a little exercise to avoid the disease becoming malignant. If you have numbness and back pain during exercise, it depends on whether there are any problems such as inflammation and lumbar degeneration. It is recommended to respond and pause with the instructor, and consult the doctor first.

In addition, when exercising, you should avoid excessive temperatures to prevent heatstroke and heat failure; when the air is poor, it is recommended to exercise indoors; playing vigorous exercise before going to bed will make you feel sympathetic and prone to insomnia.

Lin Zhiyan said, "It is never too late to exercise." As long as the physical and mental state is comfortable and the time is scheduled, it is recommended that the number of times should be three times a week, each time lasts for half an hour. He said that whether it is in cities or villages, there are many sports resources now. If the village does not have a sports center, you can also use more online synchronous teaching courses. If you need to prepare a yoga bath, you can run at home.

Love sports There are many benefits

● Prevent weight from rising.

● Strengthen cardiopulmonary function and muscle strength.

● Prevent certain obesity-related cancers, such as breast cancer, brain cancer and endometrial cancer.

● Reduce bone loss and reduce the risk of falls, fractures and bone relaxation.

● Reduce the risk of heart disease, medium wind, diabetes, and hypertension.

● Reduce depression and anxiety, and improve psychological safety.

● Improve cognitive function and prevent dementia.