16 things to note when exercising in autumn

　　1. Keep the rhythm of jogging as constant as possible. Try to inhale through the nose and exhale through the mouth. The movements may seem simple, but make sure the posture is correct. It is best not to exceed 15 minutes for each exercise, and it is best to be accompanied by walking in the middle.

　　2. Although autumn is suitable exercise , but it is not suitable for excessive exercise, and it is easy to sweat too much. cold , more suitable for gentle physical exercise with little exercise.

　　3. Never go outdoors wearing single clothes as soon as you get up, but give your body time to adapt. Especially the elderly, do not get up immediately after waking up in the morning, because elderly If the intervertebral discs are loose, the waist and back may be sprained if you suddenly change from lying to standing. Elderly people with high blood pressure and cardiovascular disease should be more careful when getting up. You can stretch in bed, stretch your joints, and rest for a while before getting out of bed.

　　4. The humidity in the air decreases in autumn, which can easily cause symptoms such as dry throat, loss of mouth and tongue, chapped lips, nose bleeding, and dry stool. In addition, the water lost during exercise will aggravate the body's response to lack of water. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, dairy, sesame, and fresh vegetables, or drink more rock sugar pear water, winter melon soup and other foods in daily life to maintain the normal secretion of the upper respiratory tract mucosa and prevent sore throat.

　　5. When the temperature is low in autumn, human muscles and ligaments will reflexively cause vasoconstriction, increase in viscosity, reduce the range of motion of joints, and reduce the stretch of ligaments. nerve The system's ability to command muscles will also decline without preparatory activities. If you do not fully prepare for exercises before exercise, it will cause joint ligament strain, muscle strain, etc., seriously affecting daily life, and exercise will become an injury.

　　6. Pay attention to the method of exercise every time you exercise. In addition to making sufficient preparations, you must also pay attention to the range and intensity of exercise. Do not force yourself to do some more difficult movements.

　　7. Autumn is a period when the human body’s essence is in a state of convergence and internal nourishment, so exercise should also comply with this principle, and the amount of exercise should be gradual from small to large.

　　8. If you feel that your body is a little hot and sweating slightly during exercise, and you feel relaxed and comfortable after exercise, this is the standard for good results. If you are very tired after exercise and still feel unwell, have headaches, dizziness, chest tightness, palpitations, and reduced food intake after resting, then the amount of exercise may be too much, and you must reduce the amount of exercise next time.

　　9. Do not exercise on an empty stomach when you wake up in the morning, because the body will consume a lot of energy during exercise. After a night of digestion and metabolism, the food eaten the night before has been completely digested, and there is basically no energy available for consumption in the body. If you still exercise with an empty stomach and a hungry stomach, hypoglycemia will easily occur.

　　10. The climate is dry in autumn, and dust easily flies up, polluting the air. If you run on the side of the road, your lung capacity will increase, and you will inhale more dust and harmful gases emitted by cars. Invisibly increasing the damage to the body. Therefore, it is best to do morning jogging and exercise in a quiet and clean place such as a park, rather than jogging on the side of the road.

　　11. Do not exercise immediately after a meal, because the blood circulation in the digestive system is greatly increased after a meal, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the digestion process will be blocked and the gastrointestinal tract will become sick easily. Therefore, it is best to do exercise 30 minutes after a meal.

　　12. The weather in autumn is pleasant and the daylight hours become shorter. Use this good opportunity to ensure that you get enough sleep to not only restore your physical strength but also ensure your health. healthy , is also an important means to improve the body's immunity. Therefore, in autumn, we must follow the operating rules of the human body clock and develop good sleep habits.

　　13. Eat more low-calorie diet foods, such as adzuki beans, radish, bamboo shoots, barley, kelp, mushrooms, etc. Do not eat greasy foods, which will increase the burden on the gastrointestinal tract and increase body temperature and blood sugar, making people feel sluggish and tired.

　　14. The climate in autumn is dry and the temperature is low. It is the season when liver qi is strong and weak, which can easily cause dry throat, loss of fluid in mouth and tongue, chapped lips, nose bleeding, etc. constipate Symptoms. For athletes, after each exercise, they should eat more foods that nourish yin, moisten the lungs, replenish fluids and promote body fluids, such as pears, sesame seeds, honey, white fungus, etc.

　　15. If you sweat too much during exercise, you can add a small amount of salt to boiled water to maintain the acid-base balance in the body and prevent muscle spasms. When supplementing, drink a small amount, multiple times, and slowly.

　　16. If you are doing long-distance running, you should also drink an appropriate amount of boiled sugar water to prevent hypoglycemia and adverse physiological reactions such as dizziness, sweating, and weakness in the limbs.