Lack of exercise is harmful. Recommend six kinds of exercise suitable for men.

　　chronic lack of exercise exercise , the body's hunger immunity will also decrease, and it will become difficult for blood to return to the legs, which may easily lead to hemorrhoids, varicose veins and other diseases.

　　The dangers of long-term lack of exercise

　　Many people spend most of their time at work, and lack of exercise will make their bodies healthy If the red light is on, you will suffer from some geriatric diseases at a young age, such as obesity, varicose veins, cervical spondylosis, etc. At the same time, lack of exercise will also have some adverse effects on related organs, so we must consciously change our physique through exercise and fitness.

　　People who lack exercise for a long time are prone to cervical spondylosis, frozen shoulder, lumbar disc herniation and other bone and joint diseases. disease Experts say that people who lack exercise have a much higher incidence of cardiovascular diseases such as hypertension and arteriosclerosis than people who regularly participate in physical exercise. In addition, lack of exercise can also cause a reduction in the function of the human immune system.

　　Lack of exercise for a long time reduces the body's immune system function and lacks the ability to resist germs and viruses. In addition, modern people are prone to anxiety and depression due to their high-tempo and high-efficiency work styles. These emotions can also harm our physical and mental health. Especially now that most people work sedentary jobs, if they sit for a long time, the blood circulation in the legs will be very poor, because there is a gap in the venous blood returning from the lower limbs to the heart, and it has to overcome gravity and gravity to move upward.

　　If we sit for a long time, it will be very difficult for a lot of blood in the legs to return. Over time, part of the blood in the legs, buttocks, and pelvic cavity will accumulate, which will cause hemorrhoids or varicose veins in the lower limbs and other diseases. Therefore, exercise is very necessary for our physical health.

　　6 best sports for men

　　1. Jogging

　　Jogging is the most popular aerobic metabolic exercise method in the world today. It is beneficial to maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease , hypertension, arteriosclerosis, obesity, etc., all have good effects. The speed of jogging should not be too fast. It should be maintained at a uniform speed. Subjectively, it does not feel uncomfortable. Objectively, the jogging speed should be measured per minute. heart rate It is better to control it at 180 minus the age number. For example, a 60-year-old person's heart rate when jogging should be 180-60=120 beats per minute, and the exercise time should be no less than 20 minutes and no less than 4 times a week. for slow sexually transmitted diseases Patients should choose a program with low intensity and short duration. Middle-aged and elderly people and those with poor physical fitness should choose a program with low intensity and long duration. Young people and those with good physical fitness should choose a program with higher intensity and shorter duration.

　　2. Walking

　　The results of walking exercise medicine research reveal that brisk walking is the simplest and most effective aerobic fitness exercise. Exercisers must control their own intensity based on their health, physical strength, age and habits. The speed should generally be controlled at 100 to 130 meters per minute, and each walk should last no less than 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after eating every day.

　　3. Alternate running and walking

　　There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. Every 2 weeks, you can adjust the amount of exercise to increase the amount of exercise, shorten the walking time, and increase the running time. The other is to start exercising by walking, and as the body's adaptability increases, gradually transition to jogging instead of walking. The exercise time can last 20 to 30 minutes, no less than 4 times a week. Suitable for those who are new to exercise and the elderly and infirm.

　　4. Climb the stairs

　　Climbing stairs is an exercise that combines fitness with daily life. It is a simple, effective, easy-to-carry out, and easily adjustable fitness exercise method. It is favored by residents living in high-rise buildings in metropolitan areas around the world. Climbing stairs is a more intense form of aerobic exercise. Exercisers must be in good health and generally use walking, running, multi-level leaping and jumping. Exercisers can choose an exercise method that suits them based on their physical condition and environmental conditions. Beginners should start at a slow speed and continue for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When your physical fitness can tolerate it for 30 to 40 minutes, you can gradually transition to running, jumping or multi-step stair climbing.

　　5. Swimming

　　Swimming fitness exercise is a whole-body exercise that utilizes the buoyancy, resistance, and friction of the human body in the water, as well as the weightlessness of the human body in the water. It is suitable for all types of people. The intensity of swimming fitness exercise is roughly similar to that of running. The heart rate per minute can be controlled at 180 minus age, then minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at 180-60-10=110 times per minute. The exercise time should be no less than 30 minutes and no less than 3 times a week.

　　6. Cycling

　　Cycling is as effective as jogging and swimming. In order to achieve fitness goals, exercisers must master the intensity of exercise: beginners should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedaling speed can be 75 to 100 times per minute. The duration of each exercise should not be less than 30 minutes, no less than 4 times a week.