What kind of exercise can enhance immunity?

The body's resistance is very important for everyone. If the body's resistance is relatively poor, it will lead to frequent colds, coughs, fevers and other diseases. Generally speaking, if you want to enhance your resistance, you need to eat more nutritious foods and exercise properly. So what kind of exercise can enhance resistance?

Appropriate moderate-intensity exercise is beneficial to improving the body's resistance. Immunity refers to the body's resistance to pathogens. If the body's immunity is good, the body will respond to pathogens quickly and eliminate them quickly, so people will not easily get sick. After a person exercises moderately for a period of time, the body's response to pathogens will be enhanced, and the body's resistance will be improved. However, after excessive exercise, your resistance will decrease instead of increasing, so exercise must be done in moderation.

What kind of exercise can enhance immunity?

1. Take a walk

Just a 20-minute walk a day can keep you from catching a cold all winter long. Data obtained by researchers show that after exercising to speed up the heart rate, people's risk of contracting respiratory diseases can be reduced by up to one-third.

The weather is cold and we can only adapt to it by keeping moving. So, is there any kind of exercise that is easy and gentle, with little activity, but can improve our immunity?

Each time, walk about 2 kilometers, with a frequency of 50-70 steps per minute, 3-5 times a week, with a relaxed gait. When walking, your head, shoulders, hips, knees and feet should be in a straight line. This posture, known as "spine neutrality", should be maintained throughout the walk.

In winter, you can take a walk indoors after meals, and don't walk immediately after meals, but 20 to 30 minutes after meals. “Walking a hundred steps after a meal” is only suitable for people who are less active, overweight or have excessive stomach acid. Elderly people with cardiovascular diseases such as hypertension and arteriosclerosis should not walk a hundred steps immediately after a meal.

2. Tai Chi

Tai Chi can be said to be a Chinese characteristic. Studies have shown that practicing Tai Chi can improve the body's balance, both physically and mentally. Regular practice can help protect the tactile area of ​​the brain and prevent rapid brain degeneration after the age of 40.

However, practicing Tai Chi must be done correctly and step by step. Practicing boxing for a long time and exercising a lot will help your qi and blood flow smoothly, and your hands will not get cold even when you practice boxing in cold weather. But it is not possible for beginners, because the metabolism of blood slows down in winter, and the cold causes blood vessels to constrict and blood return ability to weaken, resulting in poor blood circulation in the hands and feet, especially the fingertips and toes, making them prone to cold hands and feet. Having cold hands and feet for a long time is not only uncomfortable, but also makes you prone to frostbite and other diseases.

Especially the elderly should pay more attention to keeping their hands and feet warm. It is recommended that elderly people who do morning exercises wear gloves and loose, thick-soled cotton shoes. Elderly people with diabetes should pay special attention to preventing frostbite. Moreover, if your hands and feet are cold when practicing Tai Chi, the health-preserving effects will be greatly reduced.

3. Hot Yoga

Hot yoga is the safest choice for winter practice because it ensures a good temperature and is also helpful for weight loss. However, doing too much hot yoga to lose weight in winter will cause excessive water loss in the body and easily lead to a deterioration in physical fitness. Experts recommend that hot yoga should not be performed more than three times a week, and that excessive weight loss is not recommended. Maintaining a proper body fat ratio can help keep out the cold and resist sudden illness.

Hot yoga is mainly set up in winter to allow people to exercise in a good environment. The temperature in general yoga rooms is kept at room temperature, while hot yoga sets the room temperature to around 30°C, which is similar to the temperature in summer. This can effectively eliminate toxins from the body in winter. At the same time, at this temperature, the human body's muscles and ligaments are more flexible, so people are less likely to get injured when exercising. In addition, it is very easy to get strained when practicing yoga in winter. This is because people often do not warm up enough or warm up too slowly before starting yoga, which causes some muscles and ligaments to not open, making them prone to sprains and strains. You should wait until your whole body feels slightly warm and sweaty before doing other exercises. To avoid the cold, some people keep doors and windows closed when practicing indoors. However, yoga practice focuses on breathing regulation, so it is recommended to maintain proper air circulation when practicing indoors, as long as there is no direct cold wind blowing on the body. When meditating lying down or sitting, cover yourself with a blanket and wrap your hands and feet to prevent the cold from invading.

4. Skiing

The most characteristic winter sport is skiing. It is really a pleasure to speed down from the white snow. Besides being fun, skiing also has many benefits for your health. Skiing can be called a whole-body exercise that can not only exercise the body's balance ability, but also practice coordination ability. The essence of skiing is the process of mastering balance, finding the balance point in the constantly changing center of gravity. The most closely related to balance is coordination ability. Only by fully coordinating all parts of the body can the best balance effect be achieved in skiing.