Ways to stay Healthy

The first sentence

Walk 100 steps a day

Walk 10,000 steps a day. Walking is the best form of exercise, not only easy and economical, but also a kind of aerobic exercise. Aerobic exercise is light to moderate intensity sustained exercise aimed at improving physical endurance. In this kind of exercise, the supply and demand of oxygen is kept in balance. When it comes to exercise, remember the numbers 1, 3, 5, 7: exercise at least once a day; Not less than 30 minutes of continuous exercise; Exercise 5 days a week; The optimum heart rate for exercise is 170. About the intensity of exercise, in the process of walking to achieve a slight asthma but can also talk with the partner normal degree, is the appropriate medium and low intensity of exercise. No breathing at all, low intensity; Being out of breath and unable to have a normal conversation with a partner indicates excessive exercise. If a little activity is panting, it indicates that the heart has begun to age. Only the effective steps completed continuously can achieve the effect of aerobic exercise, which is conducive to reducing excessive fat in the body, lowering blood sugar, lowering blood lipids (especially triglycerides), lowering blood pressure, controlling tension, and reducing anxiety and depression symptoms.

The second sentence

Stay hungry and salt less

The most important premise of diet is to control the total amount. The eating habit that forms over the years is bad to change, but total control is 8 % full. In the past, I felt very difficult to eat 80 percent full, because I had a good appetite and everything tasted good. As a result, I ruined my health. Now to the table, they do not want to eat resolutely, want to eat also have leeway. Daily salt is not more than 6 grams, do not eat supermarket cooked food, so as to avoid excessive intake of heat, salt, chemical additives. Eat more fruits and vegetables, grains and cereals. Do not eat monosodium glutamate, oyster sauce, pickles, and soy sauce and vinegar containing chemical additives. Eat vinegar, onion, garlic and mustard without chemical additives. Ensure drinking 1200 ml of water every day. For office workers who eat out, they need a healthy diet and a healthy environment.

The third sentence

Remember two health codes

According to the physiological characteristics of people, launch 140-6-543-0-268 and 120-80-6-5-0-268 these two groups of numbers. Just remembering these two "phone numbers" can reduce your risk of future cardiovascular disease by 90 percent.

For high-risk people with underlying diseases, remember the mobile phone number beginning with 140:140-6-543-0-268: Strategies for achieving 140 systolic blood pressure below 140mmHg; Strategies 6 showed fasting blood glucose below 6mmol/L; Hba1c below 6%; Strategies for lowering cholesterol 543 is a total cholesterol level below 5mmol/L for normal people, below 4mmol/L for people with diabetes or coronary heart disease, below 3mmol/L for people with both diseases. Strategies 0 is smoking and drinking; Strategies 268 is a woman with a waist circumference less than 2 '6 "; Men have a waist circumference of no more than 2ft 8in

Healthy people should strictly memorize the phone number beginning with 120:120-80-6-5-0-268: Strategies for Achieving ideal blood pressure 120-80 means controlling blood pressure less than 120/80 MMHG; Strategies 6 is Ideal blood sugar (fasting blood sugar) less than 6 ml/l; Strategies 5 Indicates ideal cholesterol less than 5 ml/l; Strategies 0 means not smoking or drinking; Strategies 268 represents ideal weight a waist size less than 2 '6 for women and 2' 8 for men.

The fourth sentence

Be sure to drink plenty of water

I usually don't drink bottled water. I always take a teacup with me whenever I go out, so I can drink water whenever I'm thirsty. It's also environmentally friendly. On top of that, many old people often go to regular infusion during the change of season, in order to achieve the purpose of diluting blood, which is very absurd. The body itself is a sterile environment, infusion is invasive, this infusion is ineffective and unsafe, is not good for the body. If you really feel that your blood is too thick, you can drink more plain water, to ensure that water 1200ml every day, there is no need to infusion. To take medication and administer fluids simply to reduce blood viscosity is to buy risk.

The method of drinking water also has to pay attention to, guzzling although temporarily happy, but make urination and sweating increase, lead to more electrolyte loss, but also increase the burden of cardiovascular, kidney, easy to make people appear palpitation, fatigue, frequent urination and other symptoms. Drinking water too fast and too quickly, easy to swallow with air, causing hiccups, abdominal distension.

The proper way to drink water should be small, many times and slowly. People who have the habit of drinking tea should drink 6~10 grams of tea a day and brew it two or three times. Eat oily food more person, also can increase tea dosage appropriately.

The fifth sentence

Be sure to give up smoking and drinking

If you want to live to 90, don't smoke. Nicotine in tobacco has been proven to be a drug. If quitting smoking can reduce cardiovascular and cerebrovascular mortality by 36%, it's 29% on statins and 15% on aspirin, so quitting smoking is the most cost-effective way to prevent and treat diseases. Don't drink wine.

6 sentences

Four points of feeling, balance mentality

To live healthy and happy. People alive, are in the process of walking, starting point, end who are the same, the key to health, happy.

Take the time to do the right thing. For example, doctors must consider the interests of patients, the interests of public health.

To find ways to succeed, not to find excuses for failure. It's not a good time to complain.

Fame and wealth is not necessarily important, enough is enough is the most successful.

Nowadays, many people put too much emphasis on fame and wealth. One must have desires, but the most successful thing is moderation. Exercise, along with a healthy lifestyle and attitude, is the main reason for a long and healthy life.

To sum up, it is not easy to be a hundred years old. Don't make it hard for yourself. Don't cherish the wisp of gold and cherish your health. Life must be happy, don't be sick don't pass; A good word to remember: if you don't get flip-flops, you can live a hundred or ninety years.