Say no to illness! 3 healthy exercises to improve your body's resistance

Exercise is good for the body and mind. Studies have found that moderate-intensity exercise, such as brisk walking, swimming, yoga and other three healthy exercises, is good for improving the body's resistance. However, doctors remind that while regular exercise is good, it is also important to carefully choose the sport. Too strenuous exercise may cause joint damage in the long run and it will be difficult to sustain.

Family medicine physician Xu Hao pointed out that what medicine calls "resistance" is immunity. When the immune system functions normally, the body can avoid the threat of disease. If the immune system weakens, many diseases are more likely to occur.

Weakened immunity makes you more susceptible to diseases

There are several reasons for poor immunity, including lack of sleep, stress, lack of exercise, drug abuse and unbalanced diet. At the same time, decreased immunity can also make wounds more susceptible to infection and difficult to heal. Some people are also prone to oral ulcers and herpes, which are also caused by decreased immunity.

In fact, in order to have good immunity, in addition to a good lifestyle, studies have found that a happy mood can affect hormones in the body and help balance the immune system. As for diet, you should eat more fruits and vegetables, and you can consume more onions, garlic and mushrooms; at the same time, you should get enough sleep, which is very helpful in improving immunity.

Regular exercise helps increase immunity

Doctor Xu Hao emphasized that regular exercise has many benefits. It can help reduce weight, lower blood pressure, and reduce bad cholesterol. It can also promote blood circulation, improve cardiopulmonary function, relieve emotions, and improve quality of life. For diabetics, it helps control blood sugar.

Additionally, regular exercise is important to aid immune balance. Studies have shown that if you exercise for 30 to 45 minutes a day, 5 days a week, for 12 weeks, the number of immune cells in the body will increase and the body's resistance will also increase accordingly.

3 healthy exercises to improve immunity

1. Brisk walking: It is a walking exercise that aims to promote physical and mental health and requires posture, speed and time. Its walking speed and amount of exercise are between walking and race walking. Walking together in a good natural environment not only exercises the body, but also allows you to appreciate the natural beauty, promote interpersonal communication, and cultivate your body and mind.

[Little reminder] You can start by developing a habit of brisk walking for 30 minutes a day, 3 days a week, but don't try to be too aggressive. If your body cannot bear it, consider reducing the time and frequency of your walking. In addition, if your body can bear it, you can walk a little faster and with bigger steps to strengthen the muscles in your abdomen, buttocks and thighs.

2. Swimming: It can help you lose weight, increase your body's resistance, regulate your cardiopulmonary function, and is also beneficial for regulating your endocrine system. In addition, swimming has a skin massage effect. Both buoyancy and resistance can soothe muscles and have a good effect on improving blood circulation throughout the body.

"Little Reminder": It is not recommended to go swimming when you are fasting for too long. Swimming is an exercise that consumes a lot of body energy. If you are fasting for too long, you may be at risk of hypoglycemia while swimming. In addition, excessive sweating affects the balance of electrolytes in the body. In severe cases, dizziness and cramps may occur, which is very dangerous in the water.

3. Yoga: Regular yoga practice can calm the body, mind and spirit and promote the function of the immune system. At the same time, it can eliminate fatigue and calm the mind. It enables people to maintain a comfortable and peaceful state and fully enjoy life.

"Little Reminder": Many yoga movements involve extreme stretching of the body. Although not as intense as dancing, this seemingly gentle exercise should still be used with caution to prevent sports injuries. This is because many yoga movements involve excessive bending of the body. The process must be performed very gently and should not be taken lightly.