autumn fitness advise balanced diet and moderate exercise

Each layer of autumn rain brings a chill, each fallen petal carries a fragrance.

By late October, most places have fully entered autumn.




The clear and pleasant autumn weather rekindles the interest in exercise for those who were less active during the hot summer. Regular and appropriate physical exercise in autumn not only helps to calm the mind and nourish the lungs, improving the function of internal organs, but also enhances the immune function of various tissues and organs and the body's ability to resist cold stimuli. However, due to the large temperature difference between morning and evening and the dry climate in autumn, achieving good fitness results requires attention to both exercise methods and diet.

Fitness Tips




Warm up and stretch well to prevent sports injuries.

In the cooler autumn temperatures, muscles and ligaments reflexively cause blood vessels to contract, increasing viscosity, reducing joint mobility, and decreasing ligament flexibility. Tendons, ligaments, joints, and muscles become particularly fragile, significantly increasing the risk of sports injuries.

Before exercising, we need to do a thorough warm-up, moving joints and ligaments. During exercise, pay attention to the range and intensity of movements, avoiding the pursuit of high-difficulty actions. After exercise, stretch muscles thoroughly to allow the body to recover gradually.

Here are some autumn exercise methods suitable for different age groups to help everyone get moving this season.

Climbing can increase lung capacity and lower blood sugar.


Reminder: Hypertension patients should exercise within their limits and adjust clothing promptly when going up and down mountains.

 



Climbing can increase lung ventilation and capacity, enhance blood circulation, and increase cerebral blood flow. As altitude gradually increases, the content of hydrogen ions and negative oxygen ions in the atmosphere increases, and the lower air pressure can assist in treating asthma and other diseases, lower blood sugar, and increase hemoglobin and red blood cell counts in anemic patients.

Experts believe that climbing is a highly oxygen-consuming activity. Middle-aged and elderly people who do not exercise regularly may experience a sudden increase in activity and physical load, which can easily trigger cardiovascular and pulmonary diseases. Hypertension patients should also exercise within their limits to prevent falls.

Jogging is suitable for office workers who sit for long periods.


Reminder: The best time is between 16:00 and 19:00.




Nowadays, jogging has become the most popular autumn exercise among young office workers. This activity not only allows office workers to breathe the fresh autumn air but also helps some young women regain a slender figure. Experts believe that jogging can promote blood circulation and mobilize the body's positivity, making it suitable for office workers who sit for long periods.

However, experts remind that the best time for jogging must be observed. "Many people choose to jog in the morning, but the pollution levels in the air are higher in the early morning, and morning jogging can put considerable pressure on the heart. In contrast, the best time for jogging is between 16:00 and 19:00, while morning exercises should focus on health exercises like yoga."
 

Hula hooping can reduce waist and abdominal fat.


Reminder: Lack of exercise foundation can worsen lumbar muscle strain.




Many people believe that hula hooping not only has fitness benefits but also quickly reduces waist and abdominal fat. Experts state that hula hooping can significantly aid in weight loss because, during sustained aerobic exercise, it effectively works the fat and muscles in the waist and abdomen, achieving a slimming effect.

However, it is important to note that if you do not have a foundation of high-intensity exercise, the muscles in your waist and abdomen may be very relaxed, leading to insufficient strength. Suddenly starting hula hooping can easily worsen lumbar muscle strain, cause lumbar facet joint hypertrophy, and lead to lumbar disc herniation. Heavier hula hoops can exert greater impact force, potentially injuring the spine and internal organs.

Jumping rope can strengthen the heart and lungs and shape the body.


Reminder: Choose a flat and soft surface, and limit to half an hour.




Many office workers believe that jumping rope is less restricted by location and can strengthen the heart and lungs and shape the body. Experts believe that jumping rope can strengthen various muscles, train balance and agility, and promote blood circulation, leading to better metabolism.

Experts remind that although jumping rope requires only a small activity space, the surface must be flat and soft to cushion the impact on the knees and ankles. Jumping rope should not be done for too long, as it can damage the heart and brain. "Any exercise should be done in small amounts multiple times, ideally five days a week for half an hour each time."

Exercise Precautions

In the cool autumn mornings, do not wear single-layer clothing for outdoor activities. Adjust clothing according to the outdoor temperature changes. Before exercising, do thorough warm-up activities, as the body's blood vessels contract reflexively in cooler temperatures, reducing muscle flexibility and the nervous system's control over motor organs, making it easy to cause injuries to muscles, tendons, ligaments, and joints. During exercise, do not remove too many clothes at once; wait until the body warms up before removing excess clothing. After exercising, do not stay in the cold wind wearing sweat-soaked clothes to avoid catching a cold.

Diet Tips

Autumn is a great season for fitness, and fitness is closely related to diet.

Pay attention to hydration.



Transitioning from the humid and hot summer to autumn, the weather becomes dry and cool. We sweat less during exercise, making it easy to feel throat dryness and skin dehydration. Therefore, hydration is crucial.

Drinking about 500 ml of plain water two hours before exercise can improve the body's heat regulation ability, give the kidneys enough time to metabolize, and adjust body fluid balance and osmotic pressure to optimal levels. Hydrate appropriately during exercise to prevent dehydration, and continue to hydrate after exercise. Additionally, eating more fresh fruits and vegetables is a good choice.

Nourishing the lungs is essential in autumn.


Autumn corresponds to the lungs. The lungs are vital respiratory organs and the source of the body's true energy. The strength of lung energy is related to the length of life. The dry autumn climate can easily damage lung yin, causing respiratory diseases like dry nose, sore throat, cough, and chest pain. Therefore, diet should focus on nourishing the lungs. Eat more foods that nourish yin and moisten dryness, such as white fungus, sugarcane, bird's nest, pears, sesame, lotus root, spinach, turtle meat, black-bone chicken, pig lungs, soy milk, maltose, duck eggs, honey, turtle meat, and olives. Consuming sesame, walnuts, glutinous rice, honey, and sugarcane can nourish yin, moisten the lungs, and nourish the blood. Additionally, some medicinal foods like ginseng and turtle soup, honey-steamed lily, and olive sour plum soup can also be used to supplement nutrition.

Reduce spicy and increase sour foods.


In autumn, lung function is relatively strong, and eating too many spicy foods can make lung energy too strong, harming liver energy. Therefore, autumn diets should include fewer spicy foods like onions, ginger, garlic, leeks, and chili peppers. Instead, eat more sour foods to nourish liver energy, such as apples, pomegranates, grapes, mangoes, cherries, pomelos, lemons, hawthorns, tomatoes, and water chestnuts.

Eat more porridge.


In early autumn, the weather is still hot and humid, and the abundance of ripe fruits can lead to overeating, damaging the spleen and stomach. Therefore, eating more porridge in the morning can strengthen the spleen and stomach and bring a refreshing start to the day. Common autumn porridges include hawthorn rice porridge, duck pear rice porridge, rabbit meat rice porridge, white radish rice porridge, almond rice porridge, orange peel rice porridge, and persimmon rice porridge.

Supplement with fitness soups.


Autumn diets should focus on nourishing yin and moistening dryness. On this basis, drinking fitness soups for lunch and dinner can help strengthen the spleen, nourish yin, prevent dryness, and supplement nutrition. Common autumn soups include lily and winter melon soup, pig skin and tomato soup, hawthorn and pork rib soup, carp and hawthorn soup, silver carp head soup, eel soup, red bean and crucian carp soup, duck frame and tofu soup, wolfberry leaf and tofu soup, oyster mushroom and tofu soup, oyster mushroom and egg soup, and shiitake mushroom and seaweed soup.

Eat more fish.


Autumn is a season for nourishment, but many people fear gaining weight from excessive nourishment. Eating fish is a good alternative, as fish meat is low in fat, and its fatty acids have been proven to lower blood sugar, protect the heart, and prevent cancer.

In summary, fitness exercises should be done in the best mental and physical state, with enthusiasm, to achieve fitness results and mental pleasure.




As the saying goes, "Spring fatigue, autumn weariness." In autumn, the pleasant climate and shorter daylight hours make it a good time to ensure adequate sleep. Adequate sleep not only restores physical strength and ensures health but also boosts the immune system. Therefore, in autumn, follow the body's biological clock, develop good sleep habits, and combine them with orderly and scientific exercise to improve overall health.


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Created: 2016-10-19 06:55:40