Many patients have this question: Doctor, I have chronic atrophic gastritis, can I exercise? The answer is of course you can exercise, but how to exercise is also a learning curve! The right exercise can not only prevent and control digestive diseases, but also be beneficial to regulate the functions of the whole body. In the near future, we will launch a series of exercises for patients with chronic spleen and stomach diseases, divided into three small articles to clear your doubts and guide you to exercise more healthily. In this article, we will teach you how to run. The running technique is simple and does not require special venues, clothing or equipment, so it is a universally applicable form of exercise.
Running plays a role in regulating the functions of the whole body, through the exercise of the whole body, it benefits the qi and blood, unblocks the meridians and smooths the qi mechanism, and has a certain effect on the treatment of digestive diseases. Modern research also emphasizes the benefits of running, and believes that moderate and reasonable running exercise can promote the peristalsis of the gastrointestinal tract, improve the blood circulation of the gastrointestinal tract, regulate the secretion of digestive juices, and enhance the function of the digestive system, which has a positive effect on the prevention and treatment of digestive system diseases. Running can also enhance the function of the motor system, improve the function of the whistling system, cardiovascular system and nervous system. In addition, running can also make people happy, for chronic disease patients, emotional pleasure is also very important!
Running method
1, venue.
It is advisable to choose a place with fresh air, quiet, flat and soft ground, such as parks, campuses, public stadiums, etc.
2, time.
In the morning, 9-10 am is the best time for running, if the morning can not be carried out, you can also choose the afternoon 4-6 pm. Running should pay attention to the interval with the eating time, exercise whether before or after meals, should be more than 1 hour interval with meals, if no interval, anti-digestive system is not conducive to health.
3. Dress.
Wear comfortable, flexible, breathable clothes, pay attention to wind and frost protection in winter and sun protection in summer. Shoes choose soft-soled, flexible sports shoes to cushion the impact on the joints.
4. Preparation and finishing.
Before running, you should carry out 5 to 10 minutes of preparatory activities to avoid muscle cramps, strains and other injuries. You can choose jogging, brisk walking, and joint activities and stretching exercises. You should not stop immediately after the running exercise, but should carry out finishing exercises. The method of finishing exercise can be done in the form of relaxed jogging, walking, or whole body shaking and relaxing, deep whistling and stretching.
5, posture.
The body is naturally upright, head up and chest out, look ahead; both hands half-clenched fist, both arms bent, natural swing; the part between the heel and the middle of the foot on the ground to reduce vibration; step should not be too large, to avoid a variety of injuries.
6. Whistle.
When running at a slower pace, to nose inhalation, mouth whistling, as the speed or distance increases, change to mouth and nose inhalation, mouth whistling. The mouth should be slightly open whistle, can be rolled up tongue, reduce the cold air on the stimulation of the whistle, avoid large mouth fast whistle. The whistle should have a certain rhythm, to do slow, fine, deep, long. When running, consciously coordinate the rhythm of the pace with the rhythm of whistling, you can take two steps a suction, two steps a whistle or three steps a suction, three steps a whistle and other methods.
Do what you can
To have a clear understanding of their physical condition Oh, different age, gender and health status of people exercise different amounts. Older, weaker, sicker patients should pay more attention to choose the appropriate amount of exercise according to the physical condition, not excessive. If there is excessive fatigue after exercise, indicating that the amount of exercise is beyond the tolerance range, you need to adjust in time, according to the ability to do.
I’m not sure I’m going to be able to do this.
Running exercise is not possible in the short term to achieve the desired results, to be persistent, adhere to the exercise, in the long-term exercise benefit. Take running fitness to achieve a certain effect, running exercise not less than 3 times a week, to 3-4 times a week, each time 20-40 minutes is better, every other day running is a better choice.
Self-attention
The process of exercise must pay attention to the signals issued by the body, if angina, choking in the throat, dizziness, panic, nausea, chest tightness, weakness, muscle pain and other uncomfortable symptoms during exercise, to promptly suspend the exercise, rest, to avoid greater harm. Especially those with chronic diseases should pay more attention to themselves.
Contraindications to running
Although running is suitable for most people, the following groups of people should not do it.
(1) Those who have recently suffered from angina pectoris.
(2) Those who feel chest pain when doing slight movements.
(3) Patients with severe heart valve disease.
(4) People with congenital heart disease, where exercise can cause an attack.
(5) pathological cardiomegaly.
(6) Highly arrhythmic patients
(7) Patients with severe hypertension whose blood pressure is still above 180/110 mmHg after taking antihypertensive drugs.
(8) Patients in the acute exacerbation stage of various diseases, such as hepatitis with elevated transaminases, active tuberculosis, acute kidney disease, more severe stages of diabetes mellitus, patients with bleeding or bleeding tendency
(9) Those who are within 3 months after healing from surgery.
Although running is simple, but its methods, principles and contraindications must be mastered, than through the running benefit, to avoid the wrong running injury is more important, if there is discomfort, must be timely medical consultation Oh. After mastering how to run correctly, run with me, you can also download the running-related APP to record the running data, in addition, while running do not forget to pay attention to the changes of your body, adhere to 1-3 months, you will feel the wonderful movement. In addition to the correct treatment, your life regimen is also very important, including diet, exercise, emotional adjustment, etc. We hope you will work together with us, your health is our greatest wish!