Regular exercise to protect arterial health is what office workers should do

　　Arteriosclerosis is a type of blood vessel disease that occurs with age disease , often involving the whole body, leading to diseases such as myocardial infarction, cerebral infarction, and cerebral hemorrhage.

　　often exercise Protective effect on arteries

　　Arteriosclerosis is a non-inflammatory disease of the arteries sexually transmitted diseases Changes will cause the arterial wall to thicken, harden, lose elasticity, and narrow the lumen. Arteriosclerosis is a vascular disease that occurs with age. It usually occurs in adolescence and worsens or develops in middle-aged and elderly people.

　　The manifestations of arteriosclerosis are mainly determined by the degree of vascular lesions and ischemia of the involved organs. Most patients with early arteriosclerosis do not have clinical symptom； In the middle stage, most patients will have symptoms to some extent, and different patients will have different symptoms. For example, cerebral arteriosclerosis will cause headaches, dizziness, decreased vision, decreased memory, and insomnia. Dream wait； Coronary arteriosclerosis can cause palpitations, chest pain, and chest tightness ； Arteriosclerosis of the lower limbs can cause clinical symptoms such as coolness, numbness, pain, and claudication in the lower limbs.

　　The causes of arteriosclerosis are complex and can be roughly divided into two types: uncontrollable and controllable risk factors. Uncontrollable risk factors mainly include age, male , family history of early atherosclerosis； Controllable risk factors mainly include abnormal blood lipid levels, high blood pressure, smoking, diabetes, obesity and low physical activity. Studies have shown that a low physical activity, sedentary lifestyle is associated with an increased risk of arteriosclerosis, and regular exercise has a protective effect on arteries.

　　Tip: Walking is the most effective way to exercise

　　Although arteriosclerosis cannot be completely eliminated, it is reversible to a certain extent. In addition to taking medicine and injections, walking is the most effective way to stabilize and reduce arteriosclerotic plaques. “As long as you keep walking for more than a year, it will help the regression of early arteriosclerotic plaques.

　　First, walking can lower cholesterol. No healthy Due to the poor eating habits, modern people consume too much cholesterol, which easily induces arteriosclerosis. Walking for more than 20 minutes not only helps break down and burn neutral fat, but also increases the content of good cholesterol.

　　Secondly, walking more can help lower blood pressure. Research shows that regular walking can lower blood pressure by 5 mmHg. Walking is a very suitable exercise for people with high blood pressure.

　　Third, walking can help you lose weight. Walking burns more calories than jogging. Because most of the calories consumed by walking come from fat, while only 30% to 50% of the calories consumed by running come from fat.

　　Fourth, walking, as a systemic exercise, can improve the excitation, inhibition and regulation processes of the cerebral cortex. This has the effect of eliminating fatigue, relaxing, calming, and clearing the mind. At the same time, it can mobilize most of the muscles and bones of the body, so that the body's metabolic activity is enhanced, muscles are developed, and blood flow is smooth, thereby reducing the possibility of arteriosclerosis.

　　How to keep fit in the office

　　1. Table push-ups

　　action: Stand with your hands slightly wider than shoulder width apart on a table； Move your feet back to form a push-up angle ； After bending your arms and opening your elbows outward, slowly lower your chest and press it toward the table. ； Keep your head, back, hips and legs in a straight line.

　　Exercise time: Hold for about 2 seconds each time, then return to the starting position and do 12 times.

　　This action exercises the chest muscles and improves the center nerve The system is very effective, and in addition, it helps strengthen the bones and make the joints flexible.

　　2. Sitting translation

　　action: First, sit on a wheeled chair with your feet flat and your hands flat on your thighs.； Lift your toes off the ground, leaving only your heels on the ground ； Slowly push the seated chair back with your heels until your legs are fully extended ； Keep your upper body relaxed and then use your heels to pull the chair back up.

　　exercise time : Do 12 to 15 times each time, use 3 seconds to push out, and 3 seconds to pull back.

　　This action helps stretch the leg muscles and tighten the calves.

　　3. Head movement

　　action : The head should be tilted, and the head should be lowered toward the chest with force, and then stretched backwards. Stop for a while until the neck feels sore.； Flex your head to one side. When you feel pain, stop for a while, then bend to the other side, stay for a while, and repeat this movement. ； Circling the head, the head first moves forward, right, back, and left, and then moves forward, sitting, back, and right. Remember to rotate hard and slowly.

　　Exercise time: Do each step for about 30 seconds to 1 minute.

　　These movements can strengthen the neck muscles and relieve the tension of the neck muscles, which is very effective in preventing cervical spondylosis.

　　4. Chair twist

　　action: Sit on the chair with your upper body straight and your left leg on your right leg； First take a deep breath, and when exhaling, gently turn your waist to the left. Eye Look over your left shoulder and keep your hip joint facing forward； Raise your arms above your body and grab your arms or the back of a chair to gently stretch.

　　Exercise time: After doing this for 10 seconds, switch to the other side and do it for 10 seconds.

　　This action can exercise the muscles of the side waist and beautify the waist line. (Reference website: Family Doctor Online)