Do some small exercises to get rid of the trouble of "spring sleepiness"

I feel sleepy in spring, tired in autumn, nappy in summer, and unable to wake up in winter. This sentence is familiar to everyone, right? As the beginning of the year, everything comes back to life. What a wonderful time. If you feel sleepy all day and can't muster the energy to do anything, then you won't be able to appreciate the meaning of spring. Why do we feel “spring sleepiness”?

Pay attention to spring fatigue and find out the cause

Don’t underestimate spring sleepiness. Spring sleepiness is a short-term physiological phenomenon in which the human body's physiological functions are adjusted accordingly with natural seasonal changes and changes in temperature. Both Chinese and Western medicine have explanations for this. According to traditional Chinese medicine theory, "spring sleepiness" is caused by the cold autumn and winter damaging the yang energy, that is, insufficient yang energy, which manifests in the human body as tiredness. Western medicine believes that the temperature is low in winter, blood vessels constrict, blood flow to internal organs and the brain increases, and the brain's oxygen supply also increases accordingly. When the temperature rises in spring, the oxygen supply to the brain decreases, making people more prone to drowsiness.

In order to get rid of spring sleepiness, in addition to eating more vegetables and paying attention to protein intake, another important way is exercise. Doing some short exercises during a busy day can make you feel refreshed for the whole day and keep you energetic and in a good mood to handle affairs at work. So what kind of exercise is suitable for waking up from "spring sleepiness"? What are the common misunderstandings about exercise? This issue invites Pan Yong, a fitness coach with many years of experience in the industry, to teach you.

The first golden period of exercise: the morning is the most important part of the day, 20 minutes of exercise brings good spirits

In winter, I wake up in the morning but stay in bed because I am afraid of the cold. In spring, I often wake up in the morning and then fall into deep sleep again. Many people complain that they feel more sleepy the more they sleep. In fact, if you make up your mind to get up and do some light exercise, this feeling will quickly go away. What kind of exercise is suitable for doing in the morning? Pan Yong pointed out that exercise should be done one hour after breakfast. The several exercises recommended here are also suitable for doing on an empty stomach or after a meal.

When people wake up in the morning, their blood vessels are in a relatively dilated state, and the heart and brain are suffering from ischemia and hypoxia. It is not suitable to do strenuous exercise at this time. It is very beneficial to drink some boiled water and do some stretching exercises at this time. For older friends, practicing Tai Chi in the morning is an excellent way to stay healthy; for young friends, adding vitality is very important, so doing Pilates is a good choice. Pilates is a local muscle strengthening exercise that helps increase muscle endurance. It focuses on training the waist and abdomen, so it is suitable to do it on an empty stomach. Yoga, which is also a static exercise like Pilates, is also suitable for young and middle-aged people to practice. It should be noted that morning exercise time should not be too long, 15 to 25 minutes is best.

The second golden period for exercise: When you are bored in the office at noon, do some exercise to refresh yourself

Due to inconvenient transportation, many people stay in the office to have lunch at noon and continue working in the office after eating. The time after lunch is undoubtedly very tiring for everyone. After lunch, due to the functioning of the digestive system and insufficient blood supply to the brain, you will feel very tired, but you can't find a place to take a nap, and it's not comfortable to force yourself to lie down and sleep at the desk. At this time, you might as well do some indoor exercise to wake up your brain, relax the joints and muscles of your whole body, and add a little physical vitality.

The editor recommends the following four sports for everyone, you may want to try them.

Freehand squats are good for activating the whole body, enhancing leg strength and cardiopulmonary function. Lunge squats are mainly for training the back of the thighs and buttocks. These two lower limb exercises are a form of health care for the lower limbs of office workers who neglect to exercise due to long periods of sitting in the office. Buttock lifting exercises have the effect of beautifying the buttocks. Sitting still for a long time puts the buttocks under pressure, making many people's already flat buttocks even less curvaceous. Butt lift exercises can lift the buttocks and improve the elasticity and firmness of the buttocks. For girls who want to have a charming buttocks, this exercise can kill two birds with one stone. The feeling of fatigue in the waist undoubtedly makes many people uncomfortable. Doing waist stretching exercises is effective in relaxing the waist muscles and stretching the upper body muscles.

The above exercises should be performed at least one hour after a meal. You can do them individually or select a few to do continuously according to your own situation. For example, you can do 15 to 25 freehand squats in a set, rest for one minute between sets, and complete three to four sets. You can then do lunges after five to ten minutes.

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Exercise Mistakes Are Common

Spring is not suitable for strenuous exercise, and sweating profusely during exercise is actually not a good thing. Because the cold winter has just passed, the activity of human organs is very low, and muscles and ligaments are relatively stiff, so exercise in the spring should focus on restoring the body's functional level. In addition, it is easy to catch a cold if you are not careful when you are sweating profusely. A slower pace and less exercise is the first choice!

Also, weight loss is an evergreen topic among women. Some people think that long-term jogging is an effective way to lose weight, so it has been advocated. However, if you only run without combining it with other exercises, your joints may not get enough rest, causing long-term wear and tear and causing physical damage. Therefore, it is necessary to combine cycling, space treadmill and other exercises to adjust, so that weight loss and fat removal will not harm the body. In addition, female friends may wish to do some strength exercises such as dumbbells and barbells. Don't be afraid of building muscles. In fact, in addition to making the muscles firm and beautiful, it is also very effective in increasing women's bone density and maintaining women's upright posture.

Of course, when you have free time, doing outdoor activities will not only make you feel good, but also keep your body in a good and energetic state this season. Hiking, cycling, jogging, rowing, doing stretching... choose a way you like, breathe the fresh air, stretch your muscles, and refresh your spirit in the bright spring sunshine. Appreciating the brilliantly blooming flowers and listening to the clear and melodious birdsong are the source of our vitality. Why worry about spring fatigue? Exercise can solve it!

Recommended package for spring sleepiness exercise

Morning: Jogging in place, Pilates, skipping rope, aerobics

Afternoon tea time: shuttlecock kicking, full body stretching, squats and half squats, each exercise lasts 10-15 minutes, choose one exercise each time.

The editor has summarized so many small exercises, have they helped you get rid of the "spring sleepiness"?