Welcome to Littlety

How to Keep Healthy?

Hello, everyone, today let’s talk about healthy, senility and diet.

Modern people live under big pressure and work at a fast pace.

We are always in pursuit of fast, so take-out, fried food, high sugar, high carbohydrate foods, and ice cream has become our daily necessities, should be to relieve fatigue and stress.

Because of the economy and the demands of the job, we sit in front of our computers for seven or eight hours doing paperwork, holding meetings, and that exacerbates the health problems of obesity and neck /shoulder.

Do you work out? Do you exercise well? Did you lose weight? We sometimes think that exercise is a strange topic: lots of people are doing it, everyone is talking about it, countless experts are teaching you how to do it — but today, we still haven’t reached an agreement on the matter. There are so many theories about exercise that there are all kinds of schools. Today there is a tutorial and tomorrow there is a secret. I don’t know which is right. And everyone is unique, the way you fit is not necessarily for others.

I recently followed my teacher to Harvard’s Human Evolutionary Biology Daniel Lieberman’s published book Exercising: Why Something We Never Evolved to Do Is Healthy and Rewarding. I’ve been inspired to share some ideas below.

Exercise is first of all for good health, but what kind of state is healthy in the end? According to Lieberman, healthy or unhealthy, whether you should exercise or not, and you should not compare yourself to the standards of modern people — perhaps most of them are “Abnormal”. You should be compared to the hunter-gatherers of the Paleolithic. If your body is designed for you to walk around every day, and sometimes run, and live to old age, but your life is sitting in an office all day, with no exercise, and then retiring and quitting — isn’t that a bit of a mismatch? One of the key conclusions of Lieberman’s book is that we’re just not as good at physical activity, and when we think about it, modern people are better off in all sorts of ways, and the only big change is that they’re moving less and less, isn’t it?

There is another ‘Bad News’ in this book: The Effects of exercise are not so easy to see. We know that weight loss requires exercise, but most of us also know that it’s not just exercise that makes you lose weight. Instead, try to exercise for a while and you’ll gain weight. Exercise makes you hungry. You’ve worked hard for an hour, and all it takes is a small piece of cake.

Let’s look at what the authors think is the best way to exercise, starting with a few anomalies:

1. Obesity

The modern way of eating is so easy that people take in too much sugar and fat without paying attention.

Your body will make you eat more if you exercise. That’s why exercise diets are slow to work. Regular-intensity workouts may take months or even a year to make a difference-but the benefit is that the body slowly adjusts to the new energy balance, so it won’t bounce back.

Dieting is a faster way to lose weight, but the body on a diet makes you crave food — so once the diet stops, it’s likely to rebound.

In any case, obesity is the biggest problem in the body, and it increases the risk of all kinds of diseases. And pay attention! Obesity is more dangerous than inactivity: the effect of obesity on mortality is nearly twice that of inactivity. Lieberman said–

“If you have to choose between being fat but in good health and being thin but in poor health, there is overwhelming evidence that, you should choose“Thin but in poor health”. “

2. Sedentary

In 2009, the average American spent 43 percent more time sitting than in 1965. The Chinese are probably the same. The body should not be used to sit all day.

Lieberman recommends “Active sitting”– sitting for no more than 30 minutes at a time, preferably getting up and moving around every 12 minutes. At the very least, if you can have a little unconscious physical activity while sitting, such as wriggling in a chair, it is much better than not moving at all.

An important takeaway is that the most harmful form of sitting isn’t in the office-no study has shown that professional sedentary behavior increases the risk of death. You will have a certain level of activity at work no matter what. The biggest problem is sitting around the house while relaxing, like spending hours on the couch watching TV and scrubbing my phone (God, that’s my favorite thing to do).

3. Grow old before you grow old

By age 70, it’s not so much aging that makes you less active — it’s aging that makes you less active, and I think that’s the most important piece of advice for middle-aged and older people.

Aging is indeed one of the most natural phenomena. Everyone Ages, most of these aging mechanisms (oxidation of cellular molecules by free radicals, damage to mitochondria, glycosylation in body tissues, shortening of telomeres) can be interfered with, repaired, or prevented, exercise is the best way to repair or even reverse aging. It’s an“Anti-frailty” mechanism, which means that by tormenting the body to some extent, it actually makes the body stronger.

Lieberman cites a variety of research evidence, and arguably a consensus, that there are four types of exercise you need for good health.

1) moderate-intensity aerobic exercise: brisk walking, jogging, cycling.

The standard is that your breathing will speed up, a little out of breath feeling, speaking can speak normally, but singing is not good. Your heart rate will increase and should reach 50-70% of your maximum heart rate.

2) moderate to high-intensity aerobic exercise: Run Fast, but not sprint.

The standard is 70% to 85% of your maximum heart rate, and you are Gasp and can speak only a few words, not a sentence.

High-intensity interval training: sprints.

Your heart rate exceeds 85 or 90 percent of your maximum heart rate; you’ll run until you feel suffocated. Run sprints for 10 to 60 seconds, then rest before running.

4) strength training: stretching and so on.

Aerobic exercise is the most central form of exercise and has the most benefits. It’s good for your heart, it opens up your body to repair itself, it’s slow, but it’s sure to help you lose weight, and so on. Strength training helps prevent muscle atrophy.

Remember: the three worst things modern people can do to their bodies are smoking, being fat and not exercising.

Of course, with a controlled diet, you can make your body more healthy, such as eating more vegetables, less oil, less salt and less sugar.

In such a technologically advanced society, we still need to be clear about what technology can help, and what we must do ourselves, otherwise, we will be controlled by technology. We need to be friends with technology, Masters of Technology, not Slaves to technology.

That’s all for today’s healthy talk. Hope all of you be healthy.

Don’t forget, this is Littlety, who provides our customers with healthy appliances all the time.

www.littlety.net

Leave a Comment

Your email address will not be published. Required fields are marked *