The “Passing Tips” for Pregnant Mothers in Childbirth

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Assuming that the end of labor and pregnancy is a “copy of the task”, when the pregnant mother “passes the copy”, the baby’s loud cry is the best “pass the reward”.

However, for pregnant mothers experiencing labor for the first time, it can be a long process. From contractions to the full open may take 11-12 hours, the mouth of the uterus to the delivery of the fetus usually need 1-2 hours, a very small number of mothers also need more time, so the delivery is a protracted battle. The next step is to bring a “delivery strategy” for all mothers-to-be, hoping to help pregnant mothers successfully “pass”!

01go in for a copy

When does the “labor copy” actually start?

Regular contractions are a sign that labor is approaching. If the contractions become regular, 5-6 minutes apart, and last 15-30 seconds each time, it means labor is about to begin. This is the time for expectant mothers and fathers to get ready and report to the hospital with our “accompanying equipment” – the waiting bag.

02boss fight

After the labor replica opens, the main replica question for pregnant mothers is how to properly respond to contractions. During labor, the pain and discomfort felt by the mother is mainly caused by contractions, but contractions, as the main force of labor, are a necessary condition for delivery and last throughout the entire labor process. As labor progresses, contractions will be shorter in interval, longer in duration, and stronger in intensity.

Although contractions can be a real turn-off for many mothers, we can release our “skills” to ease the pain. Music therapy, acupressure, Lamaze breathing, and free positions are all very effective and easy to implement non-pharmacological analgesic methods. Pregnant mothers can learn, study and practice these skills during pregnancy. You can also do some simple midwifery exercises to help relieve pain.

1, sumo deep squat

Hands on the wall or grab the table fixed, to prevent the center of gravity when doing the action is not stable fall. Legs as far apart as possible to do deep squatting action. Move slowly to maintain the center of gravity, repeat 10 times.

2、Alternating Arrow Squat

Hands braced against the wall to fix it and prevent the center of gravity from falling. Legs apart, center of gravity to the left, left leg bent, right leg straight hooked toes, then recover. Perform the other side of the action. Left and right once for a group, repeat 10 times.

When the uterine opening reaches 2cm, pregnant mothers can get a “super prop” – labor analgesia. Within 5-15 minutes after the anesthesiologist has successfully placed the tube and added medication, pregnant mothers will feel significant pain relief.

03NPC and Pass Rewards

During labor and delivery, the mother will also meet many “NPCs” – your obstetrician, midwife, doula, charge nurse, etc. Professional obstetricians, nurses and midwives will dynamically observe and monitor the condition of the mother and the baby in the womb, as well as provide continuous assistance and care. Professional obstetricians, nurses and midwives will dynamically observe and monitor the condition of the mother and the baby in the womb, as well as the progress of the labor process, while providing continuous assistance and care.

When the mother passes the test, that is, after the baby is born, this “copy” will be finished, and the mother can hold the baby and her husband to savor the excitement and emotion of being a first-time mother (father).

Health Guide丨How middle-aged and elderly people exercise to maintain muscle mass

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Muscle, the body’s key reserve to stay healthy. From the age of 35, muscle stores go downhill fast, losing at a rate of 0.3 to 0.8% per year. At the age of 80, muscle may be less than half of what it was when you were young, and if you don’t intervene in time for the loss of muscle fibers, you will not only increase the risk of fracture, but will also threaten the health of vital organs. Exercise is the easiest way to maintain muscle mass, and every older adult should understand, try, and participate in strength training.

01Benefits of Strength Training

1, increase excess oxygen consumption: that is, in the twenty-four hours after training, the body will continue to consume calories, for aerobic training, often immediate consumption of calories, while for strength training, calorie consumption will last 24 hours.

2, enhance the resting metabolic rate: strength training will allow the body to increase muscle mass, in order to effectively improve the “resting metabolic rate”. According to relevant studies, muscle mass is metabolically active, every pound of LBM, the resting metabolic rate will increase by about 6 calories. It’s not a lot, but for the fitness novice, it slowly builds up. That being said, it goes a long way towards weight management and our overall health.

3, enhance bone density: strength training will exert pressure on the bones, which can effectively improve bone density, greater strength will produce greater results.

4, the prevention of cardiovascular disease, improve mood: there are many benefits of strength training, but also effective in the prevention of cardiovascular disease, according to relevant surveys show that adherence to strength training helps to reduce blood pressure, reduce the risk of cardiovascular disease, improve blood lipids overall health indicators, and even improve mood.

02Training Principles for the Middle-aged and Older Adults

Suggested 40 minutes after meals, the training process to no pain and discomfort as a principle, if there is pain and discomfort and other conditions, training should be stopped immediately.

Choose the right tool: kettlebell looks like a teapot like dumbbells, but it is different from dumbbells, more different from barbells, although its appearance, but the use of quite a lot, for the elderly, can be considered a very friendly strength equipment.

Training notes: 1, training may appear slight shortness of breath; 2, the relevant muscles will have a sense of pulling and soreness, is a normal phenomenon.

For middle-aged and elderly people, in addition to the necessary aerobic exercise, strength training is not to be ignored. This explanation of the action training is suitable for the elderly home or field practice, to improve body strength, prevent muscle atrophy, enhance immunity and prevent falls. Hurry up and get moving!

Kettlebell single-arm rowing

Take a shoulder-width position, bend over and keep your knees flexible. Grasp the kettlebell with one hand and pull the kettlebell to the top position while trying to keep tension on your elbow to your side as you move upward. Switch to the other hand when you’re done. Exhale up and inhale to return; repeat the exercise.

Kettlebell One-Arm Lift

Stand naturally, hold the kettlebell in one hand, lift the kettlebell upward, exhale upward, inhale to restore, repeat the exercise.

Farmer’s Walk

Prepare to lift the kettlebell with your back straight, obliques kept tight and strong, scapulae kept stable, and do static contractions throughout. During the walk, keep your core stable, don’t hunch over, always keep your upper body weight-bearing and your lower body moving smoothly. During the walking process, always keep a small stride length and move steadily forward.

Warm up sufficiently before the start of training, choose the right weight for you according to your training goals and ability, don’t stop immediately after training, remember to stretch and relax.

Preventing high blood pressure starts with a healthy diet~

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At present, China’s patients affected by hypertension affected by hypertension disease, and still to 10 million per year growth rate in the increase in the number of cardiovascular deaths, more than half of the number of deaths are related to hypertension. Hypertension can be said to be a wider range of national health impact on the invisible killer, to prevent hypertension disease, the situation is grim, in our daily life, can be from the table, from changing the diet.

Chinese cuisine is profound, in our traditional culture, “food therapy” occupies a large part. At present, all kinds of health restaurants in the catering market is very hot, dietary health has also become a topic of discussion, how can we improve our diet in the prevention and treatment of hypertension, how about starting from the following points.

01A bag of milk a day

We have noticed in our lives that Europe and the United States are much fitter than we are. This is related to the fact that they began to drink milk in the early 20th century. Currently, our 00s, height began to generally increase, but also with the modern society to live well, pay attention to the daily milk supplement. Milk is rich in nutrients, and a variety of nutrients can ensure that our daily life needs. For the prevention of high blood pressure, the richness of calcium plays a key role. WHO recommends that people should ensure that the daily intake of 800mg, but in the traditional diet, our dining habits can only ensure that 500mg, so it is essential to ensure that a bag of milk every day. If some friends have lactose intolerance, then you can switch to yogurt.

02No more than 250 grams of carbohydrates

Each person’s exercise or consumption is different, appropriate adjustment of carbohydrate intake is necessary, here 250g intake is the average person a day required intake, if the labor is particularly large, or exercise than the average person a lot of friends, you should properly increase the amount of carbohydrate intake. 250g of carbohydrates is equivalent to 300g of staple food. This data shows that we need to eat less staple food in our daily life, do not eat too full. Especially office workers, sedentary people, usually less exercise, or diabetic groups, control the intake of carbohydrates, to control the body’s own blood glucose, blood lipids, blood pressure are good, can better prevent and control the “three highs”. In daily life eating habits, breakfast and Chinese food can be eaten more, to the dinner will be appropriate to reduce the staple food, reduce late-night snacks.

03Eat more high quality protein

Protein is a nutrient that the body needs, and the milk mentioned earlier contains a lot of it. For the prevention of high blood pressure, it is very important to choose high-quality proteins. Currently, fish protein is the most suitable for the body’s needs, in addition to soy products in the plant protein is also quite important to the body, and more easily absorbed. Meat protein try to choose red meat-based, such as lean meat, beef, lamb, etc., to avoid excessive meat fat intake. Egg white is also a common quality protein in our lives and is by far the most consumed level of protein in the country.

04Eat more roughage and fewer meals

Today’s food market is full of varieties and are dominated by fine products. Increasing the intake of coarse grains is a more frequently mentioned topic in healthy eating. Although the market business in order to enhance the taste, most of the food is very beautifully done, the taste is also very good, but the oil, sugar, salt content is generally high, if the intake of too much, it will cause a relatively large burden on our body. From the point of view of preventing high blood pressure, less oil, less salt and less sugar is more beneficial to the health of the body. And can not eat too full, you can eat more meals, with appropriate exercise, to increase our body’s own consumption, if not consume too much energy, will cause obesity, followed by a variety of “rich people’s disease”, which also includes high blood pressure.

05Eat more fruits and vegetables

For friends who are picky eaters and only love meat, pay attention. Eat more vegetables and fruits for reducing blood pressure has many benefits, the right amount of fruits and vegetables will not burden our blood pressure, on the contrary, there are many fruits and vegetables to lower blood pressure has an auxiliary effect, apples, celery and other such common vegetables and fruits are very healthy fruits and vegetables, more fruits and vegetables can also increase the dietary fiber, which helps the intestinal peristalsis, enhance the body’s metabolism.

Summary: Although the prevalence of high blood pressure is developing towards a younger age, it is still very easy to prevent and control high blood pressure as long as we eat reasonably and exercise appropriately. Keep a normal mindset and maintain a healthy lifestyle, and the disease will naturally stay away from you.

 

Joints and knees are protesting when you don’t warm up before a run!

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For many of my friends, their warm-up is to lace up their shoes and just start running. It may not be very clear what to do for warm-up activities and how to do warm-up exercises in a correct and standardized way. Today, I’ll take you through warming up before running~

01The role of warming up

1. Warming up before running can reduce the risk of injury. Warming up can help our body prepare for running in advance and better master the skills of running, thus reducing the risk of physical injury.

 

2. It can improve running performance. Activating our body in advance by warming up can help us improve the quality and level of our running. You will find a big difference between running after warming up and running without warming up.

 

3. It can also help with mental preparation. Many people think that warming up just helps the body get ready. In fact, this is not the case. Warming up before running can also improve our mental level and prepare our body and mind to a certain extent.

02Consequences of not warming up before running

1. Increase the chance of injury. Especially when running, if we don’t warm up in advance, it is difficult for our body to stretch out, and it will be easy to have cramps and muscle strains, and in serious cases, it will lead to heart damage.

 

2. Joint injuries Although running is simple, it is a very big test for your knees. In the long run, it will lead to knee pain, and the knee may also cause fluid retention or synovitis.

03How to warm up

The following eight simple pre-running warm-up moves will stretch the major muscle groups during exercise. Through these actions, you can more comprehensive exercise to the running needs of the relevant muscle groups, so as to achieve the effect of warming up. If you spend ten minutes warming up before running, you can effectively avoid all kinds of sports injuries.

Open and Close Jumps

A classic physical training movement that effectively activates the lateral gluteal muscles, internal femoral retractors and shoulder muscle groups.

Suggested practice: 30 seconds to 40 seconds.

High leg raises

We can activate the hip flexors (iliopsoas, rectus femoris, etc.) in preparation for running. Those who are fit can go straight to the fast high leg lifts, while running beginners can perform slow “in place” exercises (making sure to lift the leg as high as possible).

Suggested practice: 30 seconds to 40 seconds.

Rear Kick

This movement is used to stretch the quadriceps (the muscle group on the front side of the thigh that improves mobility) which is relatively easy to do.

Suggested practice: repeat the run for 10-15 meters, shifting direction.

Straight Leg High Reach

Used to improve flexibility of the posterior leg muscle groups and prevent hamstring injuries and strains.

Suggested practice: run 10-15 meters in repetitions, switching directions.

 

Lunge Squat

The lunge squat is a movement that is similar to running in terms of movement and is often chosen as the final integration of the warm-up.

Suggested practice: 15-20 reps per side.

Side Leg Press

This movement is used to develop hip mobility and pull the adductor muscle groups while improving gluteal activity.

Suggested practice: 10 to 15 reps per side.

Standing Heel Lift

Improves calf muscle mobility and Achilles tendon strength by fully stretching the gastrocnemius and flabby muscles.

Suggested practice: 10 to 15 repetitions on each side.

Lateral Running Rotation

Develops trunk range of motion, improves adductors and hip movement and ankle flexibility.

 

Warming up before running is very important, you must pay attention to it, do not because of the convenience and ease of the moment and lay hidden dangers for future health.

Mothers-to-be look over, long fetus does not grow meat, should eat like this

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In a woman’s life, pregnancy is a very unforgettable and critical life experience. After pregnancy, both themselves and their families will become very important in order to make the fetus develop better, especially the elders of the family. Following the ancient tradition, always try to stew tonic and do food for the mother-to-be tonic. However, often the tonic is overdone, resulting in excessive obesity in the mother-to-be, and fetal development is too large, resulting in difficulties in childbirth.

01Conventional wisdom should be changed

Many expectant mothers have this experience, in fact, already eaten enough, but the family will still persuade to eat more. In fact, this concept is wrong, in the process of pregnancy, pregnant women should be controlled in the weight gain of about 25 pounds to be a reasonable range.

02What should I eat when I’m pregnant? How to eat?

Expectant mothers are a special group; we need to pay more attention than usual to the diet. What should be pursued is a reasonable combination of nutrition, rather than trying to eat more; eat everything.

(a) Supplement high-quality protein

Protein not only improves the mother-to-be’s nutrition and immunity but also constitutes the main source of fetal organs and tissues. While rich in high-quality proteins, it also promotes the development of the baby’s brain and bones. Especially after mid-pregnancy, which is a critical period for the development of the baby, the intake of quality protein can be increased appropriately.

(b) Vitamins and minerals

Vitamins and minerals are essential micronutrients for the functioning of our body. The importance of vitamins during pregnancy is known to mothers-to-be as compared to folic acid; after all, many pregnant women start preparing folic acid during the preparation for pregnancy. Since many expectant mothers think that meat dishes are more nutritious and neglect the importance of vegetables, therefore, in the daily diet, you should increase the intake of vegetables. For example, green vegetables, radish, winter melon, and other vegetables contain a large number of vitamins and minerals, which is conducive to the development of the baby.

(c) Calcium and iron supplementation are important.

After entering mid-pregnancy, the fetus will develop rapidly. At this time, the fetus has nutritional needs, and many mothers-to-be will experience anemia and calcium deficiency. The main cause of anemia is iron deficiency, and for babies, iron deficiency may cause preterm delivery. The same fetal development of calcium demand is also very large; at this stage, you can eat more dairy products, spinach, kelp, a moderate amount of animal offal, and so on.

(d) Eating fruits should be controlled

Both the old man and the mother-to-be think that eating more fruits is good for the baby. This subjective factor is correct, but can not eat without restraint. Because the fruit contains a lot of sugar, eat too much, energy consumption does not turn into fat accumulation in the body, in addition will cause pregnant women’s high blood sugar, or worse, will trigger diabetes during pregnancy, easy to cause the mother-to-be in the process of production of more risk.

To summarize: Overall, it is important to have a scientific mix of nutritional intake during pregnancy, but not to overeat without restraint. In addition, the mother-to-be should also pay attention to the importance of exercise. In short, keep a happy mood + scientific diet + reasonable exercise is the key to long fetus not long meat.

What to do when the “Grim Reaper” arrives! Preventing “sudden death” starts with small things.

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In recent years, the word “sudden death” has begun to enter our consciousness with the unfortunate news of young people dying suddenly after working late at night. Although “sudden death” is scary, it can only be avoided by facing it squarely.

01What is sudden death?

Sudden death, as we know it, is a sudden death, according to the definition of the World Health Organization (WHO), a person who is usually healthy or appears to be healthy, dies suddenly within a short period of time due to a natural disease, and this so-called “short period of time” is the time from the onset of the disease to the time of death, there is no universally accepted standard, the WHO definition is 6 hours, but there are also some views that it is within 1 hour, 12 hours and 24 hours. The World Health Organization (WHO) defines it as 6 hours, but there are some opinions that it is within 1 hour, 12 hours and 24 hours.

 

According to some data, the number of sudden deaths in China is as high as 550,000 per year, which means that every minute there is a Chinese compatriot who suffers from sudden death. Clinically, sudden deaths are categorized into cardiac and non-cardiac sudden deaths, of which cardiac sudden deaths account for 70%-80% of the total number of sudden deaths.

02What causes sudden death?

Generally speaking, patients with a family history of heart disease, patients with coronary heart disease, patients with “three highs” (i.e., high blood pressure, high blood cholesterol, diabetes mellitus) and a large number of smokers, drinkers of poor dietary habits are most likely to die suddenly.

 

But at the same time, busy work, mental stress, often stay up late, emotional fluctuations, physical exhaustion, will also aggravate the coronary artery pain savage lead to acute myocardial infarction sudden death. As a programmer, how many days and nights to update the product, fix the bugs, not only the hairline crazy backward, but also become “sudden death” high-risk group.

Clinical findings of many sudden deaths, have experienced high-intensity working conditions, some data show that people who work more than 60 hours a week are twice as likely to have an acute myocardial infarction as those who work no more than 40 hours. In addition to the hazards of staying up late for sudden death is also quite obvious, studies have shown that people who do not sleep more than 5 hours a night, the risk of acute myocardial infarction is 6-8 hours of sleep people 2-3 times, in addition to sudden death, hypertension, diabetes, depression and other diseases are also closely related to sleep deprivation.

03What are the signs before sudden death?

What are the signs before sudden deathSudden death is a sudden death, but before the onset of the body will also send a signal to the patient, usually manifested as a faster heart rate, chest tightness, shortness of breath, dizziness, numbness of the limbs and so on.

 

Of course, the above symptoms do not necessarily appear by chance is a sign of sudden death, may be due to mood, tiredness, but if the frequency of more and more frequent, we should pay enough attention.

Especially nowadays, many young people are suffering from different degrees of cardiovascular diseases, like arrhythmia, hyperthyroidism and so on. If coupled with prolonged over-fatigue, late night, it may lead to acute cerebral hemorrhage, cardiac arrest, causing sudden death.

04How to prevent sudden death

Sudden death is scary, but we can change our habits to prevent it and stop it from happening to a great extent.

 

1. allow yourself to have enough rest time every day, try to maintain 6 hours of sleep.

2. eat a light, low-fat diet, and control the three highs (high blood pressure, high blood cholesterol and high blood sugar).

3. smoke less, drink less, and quit when necessary.

4. Exercise in moderation, which can effectively improve physical health and develop cardiorespiratory function.

5. Maintain a good state of mind, learn to release pressure, smooth emotions and avoid anxiety and depression.

Remember that life is above all else, and take care of yourself even if you have a busy life.

Exercise in moderation to lose fat and shape up in one step

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How should we exercise during weight loss? What is the most effective exercise? Today we will learn how to properly lose fat and shape.

01Emphasis on daily consumption

In fact, your so-called daily consumption, that is, your unconscious consumption, is also a movement, including walking, wiping the table, pouring water to drink, typing, brushing the cell phone, shopping, bathing, etc. Even if you sit, shaking your legs and shaking your hands, you are consuming calories. A full day of busy chattering idle people consumes more calories daily than those who can lie down and not sit, and those who can sit and not stand up, at least 200 calories more! Don’t underestimate the calories; you walk 1 1/2 hours to consume more, and it is constantly consumed; it is just a habit; you do not need to bother to spend time to adhere to the implementation of the habit. After all, not everyone can dedicate time to exercise every day.

02Aerobic, strength with flexibility training

To carry out, aerobic exercise includes running, swimming, and so on, while strength includes iron lifting, squatting, flat, and so on. Intensity and time cannot be generalized; after all, everyone’s foundation is different. But here is also a general suggestion: for us ordinary people, five days a week of exercise is good; two strength-based, three aerobic-based, and flexibility exercises can be carried out every day. Each exercise, even a warm-up with stretching, should not last more than 2 hours; aerobics should not last more than 50 minutes. In the order of exercise, it is more recommended to do strength exercises first, then aerobic and flexibility exercises, and training before and after to avoid sports injuries.

03Emphasis on strength training

Generally women’s favorite exercises are swimming, running or yoga, and they don’t pay much attention to anaerobic strength training. For fat loss, it is really a great loss. So many people, jogging 1 hour a day, weight body shape change is not big, and stop exercise on the rebound trend.

 

Practicing good muscles will give you good skin. In order to ensure that the muscles have enough blood, the heart beat will be more powerful, the blood circulation will be better, and the skin dullness will disappear. Next, let’s talk about some of the precautions to take during exercise.

1、How can I tell if I’m over-exercising?

For example, after exercise, if the muscles feel obvious pain rather than just soreness and this pain does not disappear for a few days, it means that the exercise is too much. In a short period of time after exercise, muscle fatigue is a normal phenomenon, but if it lasts a few days and you are still feeling pain, you should pay attention and adjust the amount of exercise.

 

Also, nausea during or after exercise and vomiting, of course, to exclude the possibility of eating too much before exercise, then it is likely to be too much exercise. This time you can consider eating time and exercise time a little farther away and at the same time adjust the intensity of the exercise appropriately.

2. Excessive exercise will reduce daily consumption.

 

A lot of people’s movement is the gym that one hour, drive to drive back, and psychologically, they also feel that they have been hard exercising anyway; there is no need to make themselves so tired in normal times, how comfortable to stay, and cannot move on.

 

Don’t underestimate the daily consumption of walking, climbing stairs, doing housework, and washing up. This compensatory behavior also accounts for part of the total daily consumption.

3, excessive exercise changes your metabolism and hormones

 

Secondly, excessive exercise will make you fat, in addition to daily consumption, if you overdo exercise, but also with the control of diet, your basal metabolism will also drop dramatically. Adhere to a period of time, you will have a variety of weight loss sequelae, hair loss, insomnia or drowsiness, amenorrhea, cold, weak digestion, embarrassing breath, mental depression, and may even be depressed.

Strength training, which has a muscle-building effect, can give you a physique that can’t eat fat, excessive exercise is counterproductive, and we need to keep exercise within moderation.

Four exercises to strengthen your stride and be like the wind

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Having a good body is the desire of many people, but in order to improve immunity and strengthen the body, it is definitely necessary to move and drill. So many people choose to use running, an environmentally friendly and convenient exercise, to exercise their bodies. Running stride is very important for running, and today we will learn about stride. Stride is the distance of a step when we run, to the center of the foot to count, the same foot between two consecutive landings, even if the stride is stride.

So what does stride length represent? Some people are inherently taller, and if they have long legs, then when they run, their stride length is naturally larger than others. Generally speaking, when the stride frequency is similar, the larger the stride, the faster the pace, which actually means the running ability is stronger. But students who do not have long legs should not worry; through the latter days of hard practice, they can also improve the size of the stride. Next,  take a look at several strengthening stride training methods!

01High Leg Exercises

First of all, we have to swing the arms of both hands. In the process of practicing, the bending angle of the legs should naturally become 90 degrees. When one leg is lifted, the other leg should be as straight as possible. It can also be appropriate to learn some high-leg running action; through the high-leg exercise, we can fully exercise our lower abdomen, waist, and abdominal muscles. Pay attention to exercise, from slow to fast gradually.

02Uphill running with a back kick

When we practice uphill running, because the center of gravity of the body is forward, our torso will lean forward, and we need to unconsciously increase the pace to keep the body stable. Often, practicing uphill running is conducive to strengthening the stride.

Rear kick running in the practice of the main attention to three issues, first of all, the body should be slightly leaning forward, secondly, to use the toe stomp off the ground, swing the leg, using the knee joint to drive the hips to swing forward, and finally the foot off the ground when the rear kick with the thigh folded, the knee joint is relaxed, so that it is close to the hip.

03Exercise leg strength

We are running to a large extent to use the leg muscle strength, so increasing leg strength is also a way to increase the stride. You can choose to do some weighted exercises in the gym, but also in daily life, pay more attention to the exercise legs, such as in training to increase some of the frog jump, squatting, etc., which can be very good to help us exercise the thigh muscles, thus enhancing the stride capacity.

04jumping jacks

There are several points to note in the practice of the stride jump. First of all, you can perform sprints and mid-range runners to assist the jump, improve the jumping foot to land quickly, and increase the distance by swinging the legs and arms and driving the body with a hard upward swing of the arms, combined with a runner’s jump.

Whether you are a fast runner or a jogger, stride length is also just a way to assist you in increasing your pace. During running, you should still try to focus on your heart rate and stride frequency, and I believe that by learning more about running, your ability to run will be greatly increased!

Learn these few ways to take care of yourself in your old age!

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Many people in the elderly life feel the body is not as good as before. One reason is that in the young time there is too much work and the body does not get timely rest; two reasons are that in the old age, the body did not pay attention to good health, so in the old age, the body will appear with a variety of small problems. Our body is like a machine, which needs to be used regularly to avoid rust but also learned to maintain to extend the period of use. Here are a few common ways to take care of your health. Hurry up and give them to the elderly at home!

01Drink a glass of warm water in the morning

Water is the source of life, and we often hear things like drinking more water and drinking warmer water. Drinking water may seem like a small thing, but drinking water regularly does have great benefits for our body. As we age, the water content of the cells in our body will gradually decrease; the ratio gradually decreases, and every ten years, the body will lose about 3 liters of water. Every day before getting up on an empty stomach, drink a cup of about 300–500 ml of warm boiled water. You can timely replenish the water lost at night, activate our stomach and intestines, accelerate bowel movements, and help discharge hangovers. At the same time, you can also dilute the body’s blood and reduce the risk of cardiovascular disease in the middle-aged and elderly.

02Sitting for a few minutes in the morning

People in their middle-aged and elderly years get up very carefully because, after a night’s sleep, our limbs are in a state of weakness and cannot make the state, so you cannot wake up immediately out of bed activities because it is easy to appear that the body’s center of gravity is not stable, leading to the phenomenon of falling. People who quickly get up are also prone to cardiovascular and other diseases. It is recommended to wake up in bed for a few minutes, so that the brain can stay awake enough to wake up the limbs; sit in bed for 3-5 minutes, so that the rest of the body can adapt to the state of activity; wait until enough time has passed to wake up; and then slowly move the limbs, craning the neck, stretching upward a few waists, twisting, and other light exercises, to promote the body’s blood circulation.

03Foot soak before bedtime

Before going to bed, boil a pot of hot water, adjusted to the appropriate temperature. The water level can be dipped to the ankles for a comfortable soak for 10–15 minutes, removing the day’s fatigue. Soaking your feet can promote blood circulation in the body. Soak your feet in winter and then go to bed; your feet are no longer cold. Foot soak can effectively stimulate the meridians and points on the feet so that the body relaxes. “Cold from the feet: feet are also particularly vulnerable to cold parts, and foot soak can dispel the body’s cold.

04Moderate training. Massage points

In people of middle age, limbs are no longer as flexible as before, and if not often exercised, limbs will slowly degrade, resulting in poor mobility. It is recommended that middle-aged and elderly people get up and move their muscles moderately, especially the head. You can use a wide-toothed comb to slowly comb the head, massage head acupoints, gently scrape the upper orbital area with your fingers, do a set of eye exercises, and move their wrists, ankles, and other joints.

Above is our introduction of several health methods, in addition, the most important thing for middle-aged and elderly people is to maintain a healthy state of mind, optimistic view of the problem, a good state of mind, people will be young.

Eating high GI foods but still not losing weight? Here’s the reason!

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Summer is here, the gym began to bustle, handsome men and women began to pile up in the inside sweat, and weight loss, fat loss, and fat loss meals have become popular topics for fitness people to discuss on social media. Many fitness friends know that a reasonable diet can make our slimming and weight loss with half the effort. In the process of developing a weight loss diet, they must have heard that weight loss requires eating low-GI foods.

01: What is the GI Value?

Friends who have just stepped into the beginning of fitness may be confused, which will produce a lot of questions: what is the GI value? Can food with a low GI value help you lose weight?

GI (Glycemic Index) refers to the glycemic index, and the GI value is a unit of calculation that reflects the high and low values of blood glucose. Does the elevated value of blood sugar have anything to do with fat loss and slimming? The answer is yes. Excessive caloric surplus is the key to our obesity. A caloric surplus is when our daily intake is greater than our daily consumption, coupled with the fact that non-exercise does not consume caloric surplus, which leads to rapid growth of body weight and fat.

High-GI food enters the human intestine and stomach, digestion is relatively fast, and it is easy to be absorbed by the human body. In the body, it is quickly converted into glucose, and when our body secretes insulin to reduce our blood sugar, it is easy to produce hunger. Because the body’s blood sugar is low, it is natural to produce an instinctive response and want to eat week after week, thus becoming more and more fat. According to this characteristic, during weight loss and slimming, try to eat some food with a low GI value to suppress your hunger.

02: Can foods with low GI values guarantee weight loss?

Foods with a low GI value can reduce the body’s insulin secretion, which will enhance our sense of satiety after intake. Thus lowering our food intake and reducing the total calories consumed. But is it a key factor in weight loss? The answer is no.

The standard GI value for detecting calories is not the only thing that can affect the calorie content of the food itself in terms of cooking and processing techniques. For example, this type of food, for deep-frying, naturally has a high calorie content. In our daily lives, nut foods have a relatively low GI value, but their calories are relatively high, so when we eat nuts, we are aware of the need for moderate intake; eating too much will still cause obesity.

03: Numerical Criteria for Determining the GI Value of Foods

In our daily lives, knowing how to calculate the GI value of food helps us to match our diet scientifically. According to scientific research, the approximate criteria for determining GI according to different types of food are as follows:
High-GI food = food with a glycemic index (GI) > 70.
Medium GI food = food with a GI of 55 and a Glycemic Index (GI) of 70.
Low-GI food = food with a GI <  55.

Summarize: Although the GI value of food is of great benefit to our human body in terms of calorie intake, it is not the only determining value. Different foods, according to different intake or processing techniques, will have different GI values. Fat loss and slimming periods, choosing a low GI value of food, help to lose weight, but the ultimate means of weight loss is still intake versus consumption, which only causes a calorie gap and is the most critical factor in the success of weight loss.