Just exercising for 10 minutes every day, these changes can occur in the blood vessels... Three "micro movements" are simpler than walking

We often say 'life lies in movement', and Coco always reminds everyone to move. But in life, many friends always complain about busy work and lack of time

We often say 'life lies in movement', and Coco always reminds everyone to move. But in life, many friends always complain about busy work and lack of time... In fact, exercising does not necessarily require a large amount of time. Setting aside one0 minutes every day to exercise can also bring many benefits to the body.

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Can reduce mortality rates

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How did the benefits of "snack sports" come about?

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Researchers believe that when the intensity of exercise reaches a critical point, even if the exercise is stopped, some beneficial reactions of the body have a lag and will not stop instantly, but will still continue for a period of time.

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These "snack sports" can also be done by busy people

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Take one less bus stop after work and choose to run home;

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Go home without taking the elevator, quickly climb a few stairs;

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When you start exercising

The body will also reap these benefits

When you start exercising

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During exercise, the number of Cytotoxic T cell (which can destroy cancer cells), Natural killer cell, white blood cells, intermediate Monocyte, and B cells in the blood of lymphoma patients has increased, which is very important for anti-cancer.

In addition, it was also mentioned in the program that exercise can increase metabolic rate, and a slight increase in body temperature can accelerate blood circulation and increase immune cell activity.

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If you persist in exercising for a long time, it can also control weight and help stabilize blood pressure. It was also mentioned in the program that regular exercise can reduce blood pressure, especially systolic blood pressure, by 4-9mmHg.

Increased utilization of glucose by muscles to help control glucose

Muscles are rich in insulin receptors and are an important metabolic site for glucose, so there is a saying that 'muscles are good hypoglycemic agents'.

During exercise, it can increase the utilization of glucose by muscles; And persistently exercising can also make muscles fuller, which is more helpful in controlling blood sugar.

Increased activity of 4LPL promotes fat decomposition and utilization

During exercise, the secretion of adrenaline and Norepinephrine increases, which can improve the activity of LPL (lipoprotein lipase) and promote the decomposition of fat; Moreover, muscle uptake of free fatty acids in the blood will also be enhanced, which helps to control fat. Especially moderate intensity long-term exercise and regular exercise are more conducive to fat breakdown and consumption.

In a research progress on exercise and blood lipids published in the Journal of Beijing Sport University, it was mentioned that aerobic exercise can reduce the levels of triglycerides and total cholesterol in plasma, raise good cholesterol and lower bad cholesterol, thus helping to improve blood lipids.

Reduce or even offset the harm of prolonged sitting

Slow blood circulation and metabolism during prolonged sitting are detrimental to the heart, brain, blood vessels, gastrointestinal system, and even listed by the World Health Organization as one of the "top ten causes of death and disease". But as long as you move, it is beneficial for reducing the harm of prolonged sitting.

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In addition, there are some beneficial "micro exercises" in daily life that can be done more easily and effortlessly when you have free time.

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Can be done anytime, anywhere

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The blood supply to the brain is the internal carotid artery, while the blood supply to the face is the external carotid artery. Both are separated from the common carotid artery. When patting the face, the external carotid artery will expand, driving blood flow to increase, and the blood flow to the internal carotid artery will correspondingly increase, leading to an increase in brain oxygen supply.

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These two movements can exert the squeezing effect of the calf muscle pump, promote the venous blood return of the lower limbs, alleviate the edema of the lower limbs caused by standing and sitting for a long time, and reduce the risk of varicose veins, Deep vein thrombosis and other diseases.

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Anal lifting exercise can increase the contractility of muscles around the anus, promote gastrointestinal peristalsis and defecation; Moreover, it can help restore the elasticity of the pelvic floor muscles, reduce urinary and bowel incontinence, pelvic floor organ prolapse, and other problems.

(I am a senior doctor on official WeChat)

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