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Text | Rotating Sunshine (rich book author)

For adults, exercise is the most cost-effective way to keep fit.

At the end of December 2021, Yuan Jingtian, a 40-year-old rice expert in Sanya, passed away due to illness.

When we feel sorry for expert Yuan, we should also realize the importance of keeping healthy.

I remember reading such a passage:

"We can’t control whether the future is rich or poor, when the cause will develop, and how others evaluate us.

But at least we can control our bodies and keep them in the best condition. "

Health preservation is a magic weapon to maintain the best state of the body. For adults, exercise is the most cost-effective way to keep fit.

Insisting on taking exercise as the top regimen is a homework that we need to work hard to do.

• Exercise gives back to our state of physical and mental health.

Writer Liu Na wrote in "Flowers in Leisure":

"Whether it is a better job, a better company, and a better move forward, we need to give our physical and mental batteries full of energy."

Exercise, like a battery that charges our body and mind, can make us have a healthy body and a good mental state.

Academician Zhong Nanshan, who is over 80 years old, is still fighting in the front line when the epidemic in COVID-19 is raging, maintaining high-intensity work, relying not only on deep scientific research reserves, but also on a strong body.

Zhong Lao’s good state benefits from persistent exercise. In the past few decades, he has exercised at least three times a week for more than an hour each time, which has become his unshakable habit.

Grandpa Zhong Nanshan said, "Exercise plays a key role in my health. The length of life, mostly does not depend on aging and disease, but a normal lifestyle.

Nowadays, it is precisely because many young people have not developed a correct lifestyle that various diseases will appear in their bodies and their organs will age faster. "

The sweat we shed for sports will one day be returned to us with a strong body and a good mental state.

At the same time,Whether it is to drive away confusion or to fight anxiety, exercise is one of the simplest and most practical methods.

Sammi Cheng, a female star, once suffered from severe depression. For a time, she overeated, resulting in a completely out of shape.

She is also getting more and more anxious, and her body and mind are on the verge of collapse.

In order to get rid of her bad state and restore her body and mind to a healthy level, she followed the doctor’s advice and began to try moderate exercise.

She started running for eight kilometers every day, and she persisted for more than ten years.

Although she is nearly 50 years old now, she is still well-proportioned and full of energy, which vividly explains the story that "time never defeats beauty".

Insisting on exercise will make us have a state of good physical and mental health, so that we can calmly resist the traces of time.

The stage of a person’s life is not in the eyes of others, but in his own heart.

We insist on sports, not to win applause from others, but to broaden the length of our lives and the width of our hearts.

• Exercise can help us form the habit of self-discipline.

Russian educator ushinski said: "Good habits are the capital that people store in the nervous system. This capital will continue to grow, and a person can enjoy its interest all his life."

Exercise can help us form the habit of self-discipline, so as to salvage more light and hope in life.

The writer Haruki Murakami has been running for at least one hour every day since 1982.

In the book "What Do I Talk about When I Run", he recorded his running mood for 36 years and his daily feelings.

It takes a lot of perseverance to insist on exercise, but Haruki Murakami thinks, "I don’t want to run today, so I just run. This is the way of thinking of long-distance runners."

He gets up at 4 o’clock every day, writes for 5 hours, runs for 1 hour or swims for 1.5 hours in the afternoon, then reads and listens to music, and goes to bed at 9 o’clock in the evening. Whenever I started writing a novel, this routine never changed.

To outsiders, Murakami’s writing life is a bit rigid, like a Swiss mechanical watch, and every minute is not bad.

But Haruki Murakami himself knows that this habit of self-discipline has benefited him a lot.

Writer Haruki Murakami wrote in his autobiographical novel: "For more than 30 years, I have never felt that writing is a hard job, and I have never encountered a low tide."

Insisting on exercise has helped him form the habit of self-discipline. He moved the habit of self-discipline into his creation, thus gaining a reputation in the literary world.

Although for most of us, even if we persist in exercise, it will not change our lives dramatically, and we will still be anonymous in the vast sea of people.

But insisting on exercise and getting up early will make us change subtly:

Netease Cloud once had such a hot comment: "In fact, you can get up early instead of staying up late. The world is still sleeping, parents are still sleeping, the boss is sleeping and the teacher is sleeping;

The whole world is still sleeping, so you can watch the sun rise slowly and feel that the light will always come;

The people you care about will wake up slowly, the world is still moving slowly, and you will still have your own time. "

Persisting in exercise and getting up early will give us a brand-new state to treat life, thus continuing to write about beauty in ordinary daily life. This is also the compound interest effect of self-discipline.

Because time knows, there has never been any life, only a lot of accumulation.

• Exercise can make us more resilient.

Angela duckworth, an American psychology professor, through the study of West Point Military Academy, came to the conclusion that:

"The core element of a person’s success is not IQ, EQ, family background, or so-called test scores, but the person’s psychological resilience, or anti-vulnerability. "

Sports is a powerful weapon to exercise our psychological resilience.

Because many sports have their own competitive characteristics. As long as you participate in sports competitions, you will win or lose.

If you participate in sports regularly, you won’t care about winning or losing for a while, thus making people more resilient.

In his New Year’s Eve speech in 2022, Luo Zhenyu talked about one thing that he went to see 60-year-old Yu Minhong:

"I asked him, do you exercise at ordinary times? He immediately got up and did 10 push-ups, which made me dumbfounded.

What I envy is not only his body, but his energy. New Oriental’s education and training business was frustrated, but it’s okay. People started all over again and worked on agricultural products. "

Yu Minhong, 60, can get up immediately and do 10 push-ups, which means that he should spend a lot of time on exercise.

In fact, Yu Minhong has always attached great importance to sports. He once advocated in his speech that "every child should practice at least one sport."

As we all know, Yu Minhong is a very resilient person:

He was admitted to the university only after three college entrance examinations, and he also experienced various hardships in the process of starting a business in New Oriental.

In 2021, due to the implementation of the national "double reduction" policy, Yu Minhong’s teaching and training business in New Oriental was frustrated. Yu Minhong was not discouraged, but took the lead in leading teachers to transform into live sales of agricultural products.

Yu Minhong’s resilience in the face of difficulties comes from his usual exercise.

Wang Xiaobo said: "Life is a slow process of being hammered."

Exercise gives us the resilience and confidence to wait for a bright future when facing the life of mountains and rivers.

Ming Chen, the champion mentioned by Qipa, once said: "Nothing in the world is meaningful, but meaning is given by people. And persistence itself is an extremely shining meaning. "

Insisting on exercise is to protect our health and expand more possibilities for our life.

At the beginning of the new year in 2022, I hope that when we make New Year’s resolutions, sports can squeeze into our crowded wish list, and I hope that everyone of us can enjoy sports.

Love sports, this is the way we adults should pursue health.

About the author: Rotating Sunshine (author of Fu Shu) upgrades life awareness with 5 million people. The source of this article is Fu Xiaoshu. The copyright of this article belongs to Fu Shu, and it is not allowed to be reproduced without authorization. Infringement will be investigated.

Note: The picture in this article comes from the Internet. If there is any infringement, please contact to delete it.

Some time ago, "More than half of adults in China are overweight or obese.The hot search quietly climbed to the top, causing many netizens to resonate.

Many people leave messages in the comment area:

Sit and sit, and your stomach will grow.

I ate a lot of takeout food and didn’t move much. I watched my stomach grow bigger and bigger.

I’m tired from work, so I lie down when I get home from work and gradually get fat.

Nowadays, the extreme convenience of life makes many people ignore the importance of sports.

After "coveting comfort", the body gradually lost its original vitality.

On the other hand, those who like sports around them are not only physically strong, but also have a positive mental state every day.

Exercise and no exercise lead different lives.

I don’t like sports. What’s the difference?

There is a hot question on the Internet: "How about a person who doesn’t exercise for a long time?"

There is a high praise answer below:

I haven’t exercised for about three years, and my physical fitness is getting worse and worse. I feel like I’m falling apart after walking for a while.

It turns out that because the answer master is busy with work, all his food comes from online shopping, and he also lies down most of the time on weekends, and the number of times he goes out is getting less and less.

I can’t control my mouth, I can’t open my legs, and my original healthy body is "swallowed up" by obesity.

People who don’t have time to exercise pay the price for their laziness to varying degrees.

A 10-year-old boy in Huai ‘an, because he doesn’t like sports, weighs five times as much as ordinary children, and his abdominal fat is 10 cm thick. He suffered from severe fatty liver at an early age.

A woman in Changchun, Jilin, used to go to bed after dinner and almost never exercised.

The weight actually reached 320 kg, and the stomach was three times larger than ordinary people.

Because of obesity, her blood pressure and heart function were seriously affected, so she had to have part of her stomach surgically removed.

People who don’t like sports indulge their health, but squander their health.

There is a saying on the Internet:

You have to carve whatever you want.

Beating inertia and strengthening exercise are the best ways to have a good body.

A netizen named "Fat Brother" got fat because he was ill and took hormone drugs.

The deterioration of his condition prevented him from losing weight. At one time, Brother Pang’s weight increased from 75 kg to more than 150 kg.

Later, he went to Sanjiang, Guangxi to teach.

Because of its remoteness, it takes half an hour to go shopping, and frequent home visits to children require mountains and mountains.

Unexpectedly, because of this periodic exercise, his weight kept falling, and after one year of teaching, his weight returned to 75 kilograms.

The body is honest, and it will treat you as you treat it.

People who like sports will naturally get feedback and rewards for a healthy lifestyle.

Exercise is a person’s best nourishment.

The body is 1, and the rest are 0.

Without a healthy body, work, life, wealth, fame and fortune are meaningless.

As the old saying goes, if you exercise your bones and blood, your qi will be strong.

Keep exercising, and your body and life will undergo positive changes.

1. improve your mood.

A doctor from a German university once did an experiment:

The experiment tracked 12 people with severe depression and asked them to exercise on the treadmill for 30 minutes every day, and gradually increased the amount of exercise.

After 10 days, the depression of 6 patients was greatly improved.

Studies have found that the brain will secrete neurochemicals such as endorphins during exercise, which will make people happy physically and mentally and help to get rid of negative emotions.

As the writer Haruki Murakami said:

When I am criticized by others or feel wronged, I always run farther than usual.

Running can consume negative emotions and make people more confident.

Life is not easy, and when you are in a bad mood, you might as well go out and exercise for 30 minutes.

Eliminate the troubles in life by exercise and welcome a happy life.

2. Strong physique.

"Compared with my peers, I have no pain in my body. I slept well after exercise, my blood pressure has been normal, and I have never had a serious illness. "

Uncle Huang Xujin, born in Xi ‘an in 1940, is 82 years old this year, and his body is very strong, which is mainly due to his love of sports since he was a child.

At school, he likes running and long jumping. After work, he often goes out for a run early in the morning.

After retiring in 2000, he fell in love with the 400-meter race. Today, he has been running for 22 years.

Persistence for decades has brought him healthy body and abundant energy.

There is a good saying:

Every drop of sweat you shed is shaping a healthier body.

When people reach middle age, they are old and young, and you need to bear a lot at work and family.

If the body collapses, everything will cease to exist.

So no matter how busy life is, take some time to exercise.

Only by having a healthy body can we be more confident in dealing with all problems.

3. delay aging.

Actor Carman Lee once launched a fitness punch-in activity on the Internet, sharing various slimming and fitness actions with netizens every day.

Everyone not onlysubdueBecause of her young appearance, she is also surrounded by her self-discipline life.

Carman Lee began to exercise at the age of 34, and running, skipping and flat support have always been her persistent projects.

Even when filming, I will take a yoga mat and jump rope and do some simple exercises.

Today, although she is 55 years old, she still looks like she is in her thirties.

Exercise is the best cosmetic and skin care product.

Scientific research shows that exercise can increase the oxygen consumption of the body, thus promoting metabolism, strengthening the nutritional supply of the skin and helping to delay skin aging.

People who move are racing against time, and every step you take will make you younger and younger.

4. Exercise your brain.

A research report from the University of Illinois shows that:

After sitting for two hours, people’s brains are basically in a rigid state, and their thinking ability and creativity almost stop.

After walking for 20 minutes, the cranial nerves become extremely active.

In other words, exercise can make the mind healthier and more flexible, and help to improve work efficiency.

A study published in Frontiers of Aging Neuroscience also found that:

If the healthy elderly people stop exercising for about 10 days, the blood flow in the important areas of the brain responsible for thinking, learning and memory will decrease significantly.

Moving is the best way to strengthen your body and exercise your brain.

Use fragmentation time to get up and walk around every once in a while.

A small habit, stick to it, will also produce huge benefits.

Learn to exercise correctly

The book "The Power of Habit" writes:

Exercise every day will not only make you feel happy, but also affect other details in your life. For example, make you energetic, so that you can work more efficiently and get more happiness.

The world is secretly rewarding those who love sports.

Today, readers put moderate exercise"1357 principle"Share with everyone, I hope everyone can develop good exercise habits.

1. Do aerobic exercise at least once a week.

Do aerobic exercise with moderate intensity or above at least once a week, such as running and swimming.

It can not only enhance immunity, slow down aging, release stress, but also help sleep.

If you feel painful during exercise, you can give yourself some positive psychological hints.

Focus on the fun of exercise, such as enjoying the roadside scenery and breathing the fresh air in the morning when jogging.

2. Each continuous exercise shall be no less than "30" minutes.

If the exercise time is too short, it will not achieve the expected effect and the purpose of keeping fit.

Even if your work is busy and your life is trivial, you should set aside more than 30 minutes for exercise at a time.

I suggest that when you go to work at ordinary times, you cansuitableSet aside a distance and walk slowly.

Climbing stairs intermittently at work; Do yoga during lunch break; Take a walk together after dinner.

As long as the amount of exercise is up, every drop of sweat you shed will not live up to your future self.

3. If you can’t exercise every day, you should exercise at least "5" days a week.

Perseverance can play the role of exercise and fitness.

If you are worried that you can’t get into exercise habits, you can set an alarm clock for yourself.

After receiving the reminder, don’t find any excuse to delay, and start exercising immediately.

Stick to it and get into the habit, and exercise will become extremely easy for you.

4. When exercising, the maximum heart rate should not exceed "170 minus your age".

As the saying goes, everything goes too far, so does sports.

Excessive exercise can easily burden people’s heart and body.

Healthy exercise should be gradual.

Take the first step first, and then gradually increase the amount of exercise, so that the body can gradually adapt.

In order not to cause harm to the body, the maximum heart rate of each exercise must not exceed 170 MINUS the age.

Grasp the degree of exercise and do it in a timely and appropriate manner, so that exercise is more beneficial to health.

The quality of life is determined by everyone’s lifestyle and habits.

As Socrates said:

The health of the body is destroyed by immobility and maintained for a long time by exercise.

For your own physical and mental health, for a better living condition, let’s go to exercise together while the sun is just right!

Even the smallest change, multiplied by 365 days, will become the strength that others can’t envy.

illumine"like"From today on, let’s keep self-discipline, keep exercising, have a good body and pursue the life we yearn for.

Author: You Shu Tian Xin, Source: You Shu.

In the ancient East, there seems to be a mysterious veil hidden in the long river of history, revealing some amazing strange coincidences from time to time. These coincidences seem to be legends woven by history itself, leaving future generations with deep thoughts, and these stories hover in my heart, making me feel the mystery of the world’s reincarnation between ink and paper.

Let’s focus on the experience of Emperor Gaozu Liu Bang. His life is full of legends, and his leap from Buyi to Tianzi has attracted worldwide attention. But also, an episode that happened in his escape career is even more incredible. According to the report, when Liu Bang passed through a mountain forest, he encountered an unusually white boa constrictor crossing the road, and he cut it in two with his sword without fear. This python can’t help being given symbolic meaning by later generations-it was the test and hint given to Liu Bang by the god of fate, and he declared to the world the possibility of his future success with courage and determination.

Then, we might as well compare the fate trajectories of Qin Shihuang and Emperor Wen of Sui in Sui Dynasty. Qin Shihuang helped the world, burned books to bury Confucianism, repaired the Great Wall, built Epang Palace and built water conservancy, which was a great achievement. However, the grievances created by his harsh and cool laws are like undercurrents. After his death, the Qin Dynasty declined rapidly and eventually collapsed after only a few short years. Hundreds of years later, Emperor Wen of Sui in the Sui Dynasty also created a prosperous era of reunification. However, after the second emperor Yang Guang ascended the throne, his extravagance and tyranny made Jiangshan once again step into the path of subversion. Two dynasties, after the death of the founder, ushered in a similar fate.

Finally, we turn to the story of Zhao Kuangyin in the Song Dynasty and the last son of heaven in the Southern Song Dynasty. Zhao Kuangyin, a general of the Zhou Dynasty, rose to fame in helping the imperial court to quell civil strife and expand its territory, and usurped the seven-year-old throne left by Zhou Shizong from humble origins through the Chen Qiao mutiny. A similar plot was staged again in the last years of the Southern Song Dynasty. When the Southern Song Dynasty was besieged by the Yuan Army and was on the verge of extinction, the young emperor Meng Gong chose to jump into the sea heroically to show his loyalty and loyalty. The two young emperors suffered different but similar fate twists and turns.

When we put these three sections of history together, it seems that we can perceive that the breath of reincarnation is slowly permeating the river of time. Every turn and coincidence is like a chess game arranged by God’s will, waiting for the chess pieces to perform.

But can we really assert that history is reincarnation? I’m afraid we still need to have reservations. Because history itself is made up of countless individual behaviors; It should be noted that although the waves are small, they can gather into an ocean, and people are small, but they can also affect the historical process. These seemingly "magical" coincidences are just a few fragments highlighted in countless events, which does not mean that all history follows a certain established pattern.

Perhaps we should learn wisdom from these stories and study the law: the extraordinary ambition of heroes often indicates extraordinary achievements; Authoritarianism leads to the boiling of national resentment and eventually to its demise; Power translocation is often accompanied by the fading of old forces and the birth of new forces.

To sum up, although history always gives us countless possibilities and associative spaces, every era that needs to learn from the past and diligently explore the true meaning of the laws behind them has its particularity and independence. Anyone can try his best to exert his style and contribute his strength in his position and become a small and powerful wave that pushes history forward.

To promote the creative transformation and innovative development of Chinese excellent traditional culture, Shandong’s approach is-

Activating traditional culture and continuing to cultivate people with culture.

Guangming Daily reporter Zhao Qiuli Fan Feng

[In this vast land 51]

"Mom, come and see, this pottery figurine is alive!"

In the exhibition hall on the second floor of Jinan Museum, 6-year-old Xiang Li excitedly reported his "great discovery" to his mother: when he learned to bow to the pottery figurines in an exemplary manner, the pottery figurines actually returned the gift to him. This magical scene fascinated the little boy at once.

Xiang Li participated in an AR interactive game, whose design was inspired by the treasure of Jinan Museum Town Hall, "Painted Music and Dance Acrobatic Pottery Figurines of the Western Han Dynasty"-on a piece of Tao Pan with a length of 67.5 cm and a width of 47.5 cm, a performance was grandly opened, with bells and drums playing together and dancers dancing …

Nowadays, through digital technology, this "celestial troupe" of music and dance acrobatics, which has been sleeping for nearly 2000 years, is "alive" in the world of virtual reality.

Shandong is the birthplace of Qilu culture and an important birthplace of Chinese civilization. There are many sages and wise men here. From post-Wenhua Li, Beixin culture, Dawenkou culture, Longshan culture and Yueshi culture to Xia, Shang, Zhou and subsequent dynasties, a complete chain of civilization development can be found in Shandong.

As a cultural province, how to promote the creative transformation and innovative development of Chinese excellent traditional culture?

One of Shandong’s initiatives is to make cultural relics "live" and realize the dialogue between cultural relics and the public across time and space.

In the Sankong Scenic Spot in Jining, Shandong Province, with the help of MR glasses and the mixed reality technology of "Wisdom and Sankong", tourists come to a "parallel world".

"In this virtual’ parallel world’, I not only visited the solemn Confucius Temple, the antique Confucius House, and the quiet and quiet Confucius Forest, but also listened to lectures at the Xingtan and watched the ceremony of offering sacrifices to Confucius … I visited the’ Three Holes’ and interacted with Confucius disciples. This immersive experience feels wonderful!" Beijing tourist Yi Bo told reporters excitedly.

"In the rising tide of digitalization, we try to use new technology to bring tourists a new experience of traveling through time and space and being there, so that tourists can face the sages face to face and make the cultural tour deeper!" At the Confucius Museum in Qufu, Jining, the lecturer Xu Zilin introduced to the reporter.

Rong Ruifeng, director of the Department of Museums and Social Cultural Relics of Shandong Provincial Department of Culture and Tourism, provided a set of data to the reporter: At present, there are 735 museums at all levels in Shandong, and the total number of museums ranks first in the country.

Digital empowerment not only "lives" the museum, but also promotes the combination of literature and tourism, making the economy more dynamic.

In the Wenchuang block in the northwest of rencheng district Ring Road, Jining City, tourists are everywhere. In 12 small courtyards with their own characteristics, such as hand-painted paintings and cultural experience halls, the cultural and creative products based on excellent traditional culture are dizzying.

Who would have thought that a few years ago, it was still an abandoned old bungalow with weeds. Zhang Hang, a post-80s designer who participated in the renovation, said with emotion: "Thanks to the Internet blessing and digital promotion, this place has been transformed into a’ online celebrity’ base integrating business incubation, online activity introduction and self-media hosting operation."

To activate traditional culture, Zibo’s practice is to continue to educate people.

The ancient shopping mall in Zhoucun, Zibo in early winter is bustling. Dressed in Hanfu, strolling in antique streets, listening to the cries of "shop assistants", Li Xiaomeng, a foreign tourist, lingered: "This place is different from other places! By experiencing activities such as changing costumes and unlocking the game, we can truly understand the culture of Lushang and feel its kindness, honesty, openness and tolerance. "

This ancient village can have today’s appearance, but it has also experienced some twists and turns. It used to be the birthplace of many old commercial brands in Shandong. A few years ago, the local government decided to carry out protective development of Zhoucun, but found that it had no characteristics compared with other surrounding villages.

Unwilling to make a detour in the homogeneous "ancient village tour", Zhoucun looks for innovations from traditional culture. Over the past few years, they have continued to create immersive cultural tourism projects with the theme of Lu merchants, such as "Li Huaxi patrolling the street", "Ming Gong opening the market" and "Chen Liuzi starting work", which makes tourists "zero distance" from traditional culture. The refreshing experience has attracted a large number of tourists.

"From January to October this year, Zhoucun Ancient Mall Scenic Area received a total of 4.01 million tourists, an increase of 40% over the same period in 2019!" Speaking of the development of the village, Huai Ruixue, director of the zhoucun district Tourism Development Center, shouted, "We are on the right path!"

"By constantly innovating the expression of cultural people, Shandong’s cultural and tourism integration format has changed from the’ 1.0′ version of static display and the’ 2.0′ version of performance display to the’ 3.0′ version of interactive experience." Chloe Wang, Party Secretary and Director of Shandong Provincial Department of Culture and Tourism, said.

Culture is a way of life. The purpose of "two innovations" is to let excellent traditional culture infiltrate the hearts of the people.

This year’s Double Ninth Festival, the reporter came to the compound of Yaoxi Village Committee in Yaocun Town, Qufu City. Here, village cadres and volunteers are busy early in the morning, preparing for the annual "filial piety culture festival".

"’Old people and old people, young people and young people’, around the Double Ninth Festival every year, we will guide villages to hold activities of filial piety and love for their parents, carry out the evaluation of the first tree and promote the traditional virtues of filial piety and love for their parents." Li Jin, Party Secretary of Yaocun Town, told the reporter.

Not only the Double Ninth Festival, but also traditional festivals such as Spring Festival, Lantern Festival and Mid-Autumn Festival, Qufu will hold activities with the theme of "Festival Ceremony". "The villagers especially like such activities. In the atmosphere of joy and reunion, the cultural implications and values of traditional virtues have unconsciously entered the heart." Li Wei said.

Guangming Daily (November 26, 2023, 01 edition)

Source: Guangming Net-Guangming Daily

When it comes to exercise, many people are worried about hurting their knees.

So what kind of exercise hurts the knee the most?

The answer is

Sitting for a long time hurts your knees the most!

Long-term sedentary articular cartilage will gradually lose nutrition and "starve to death"

So exercise properly.

To prolong the life of the knee.

But the premise is to master scientific methods.

Avoid unnecessary damage.

Chen xingzuo

china japan friendship hospital

Deputy chief physician of orthopedics

Climb mountains and stairs

Risk of knee injury: ★★★★★★★

When going up the mountain (stairs), your knees will bear about three times your own weight.

When going down the mountain (stairs), the knee will not only bear the impact of the ground, but also increase the wear of the knee.

Therefore, it is not recommended to climb mountains and stairs as daily exercise.

Click on the picture below to see the correct posture of going up and down the stairs.

Key points of climbing without hurting knees:

The center of gravity is slightly forward when going up the mountain and slightly backward when going down the mountain.

Hold the railing to help or use the trekking pole.

Knee injury, good leg first when going upstairs, bad leg first when going downstairs.

Tip: Old people, overweight people and people with knee injuries are best to crawl less. Don’t insist on climbing if your knees are uncomfortable.

rope skipping

Risk of knee injury: ★★★☆☆☆

The risk of skipping rope to knee joint is mainly related to the venue.

Generally, the concrete floor downstairs in a residential area can’t provide an effective buffer for the impact force when skipping rope falls to the ground, and it is easy to hurt the knee for a long time.

Key points of skipping rope without hurting knees:

Choose plastic floor or cement floor to lay plastic mats.

When jumping, keep your feet close together to avoid bending your knees greatly.

The take-off height is 2 cm ~ 4 cm, so as to ensure that the skipping rope just passes through the soles of the feet.

Shake the rope with wrist strength and keep the big arm close to the torso.

jogging

Risk of knee injury: ★★☆☆☆

Jogging rarely causes knee injuries as long as it is not excessive.

A few people with obvious O-leg, X-leg deformity or knee joint disease and overweight should exercise reasonably according to the doctor’s advice.

Key points of running without hurting knees:

Warm up for 5-10 minutes before jogging, and run for 30-60 minutes every day, without paying too much attention to the distance.

Lean forward slightly, swing your arms naturally, and touch the ground with your forefoot.

Keep the speed "breathing, heartbeat is slightly faster but you can talk normally"

Plastic ground and asphalt road are selected for the site, and cement ground is not recommended.

Tip: Treadmill needs to be used with caution. If the setting is unreasonable and the speed is too fast, it is difficult for the average person to keep up with muscle strength and coordination after fatigue, but it is easy to get injured. In addition, the weight is too large, and the injured knee joint should be guided by a doctor.

At the same time, don’t be a "weekend hero" and suddenly go to exercise. Exercise should be gradual, gradually increase the amount, and the weekly increase should not exceed 10%. Don’t be a "weekend hero" and suddenly exercise.

a kind of traditional Chinese shadowboxing (tai chi chuan)

Risk of knee injury: ★★☆☆☆

Some people think that Tai Ji Chuan’s squats like "Ma Bu" will put too much pressure on his knees.

As a matter of fact, many scientific studies actually show that playing Tai Ji Chuan twice a week can not only protect the knee but also relieve psychological stress.

Key points of Tai Chi without hurting knees:

You need to warm up before playing Tai Ji Chuan.

Don’t squat too much in pursuit of beautiful movements.

You need to stand on one foot or rotate your body slowly.

Once knee discomfort occurs, don’t endure it and stop immediately.

Ride a bike

Risk of knee injury: ★★☆☆☆

When riding, people’s weight mainly presses on the seat cushion, and the force on the knees is relatively small, which also helps to strengthen the muscles around the joints.

However, if you ride too hard or take some wrong riding posture habits, it will also have certain health risks to your knees.

Key points of cycling without hurting knees:

Adjust the height of the seat to: when the foot steps on the lowest position, the knee joint slightly bends about 170.

Hold your head high while riding, keeping your knees and toes facing forward.

Keep riding at a constant speed, and don’t suddenly increase the speed by force.

Exert your thigh, and step on the pedal with the first third of the sole of your foot.

Tip: If there is obvious discomfort in front of the knee joint when riding a bicycle, it is necessary to minimize such activities.

Click on the picture below to see the details of riding a bike correctly.

swim

Risk of knee injury: ★☆☆☆☆☆

When swimming, the body is basically parallel to the water surface, and the knee joint is basically free of load, so it is best for the knee joint.

However, patients with knee injuries should avoid breaststroke as much as possible. Water resistance will impact the knee joint when breaststroke kicks, and long-term high-intensity breaststroke may aggravate the symptoms.

Tip: Freestyle and backstroke are more recommended to protect the knee joint.

Can knee pads help maintain your knees?

Many functional knee pads only sell a conceptual thing, and one thing that all functional knee pads do is actually heating. Keeping warm is a very important part of knee joint maintenance, because the joint itself is afraid of wet and cold.

Therefore, normal knee pads have two main functions.

1. Keep the knee warm

2. Increase the stability of joints.

If the functional kneepad is non-invasive to the knee joint, it is actually no problem to use. However, some people may be allergic to drugs for knee pads, so they need to be careful.

Knee pads used in osteoarthritis, the most important function is to keep warm;

The main function of knee pads used in traumatic arthritis is to provide extra stability for joints;

Primary synovitis and gouty arthritis may not be particularly important for the use of knee pads.

point out

1. Don’t rely too much on knee pads.

Long-term dependence will lead to muscle atrophy inside the joint, which is actually more unfavorable for the protection of the whole joint.

Especially for relatively young people, we must not rely too much on knee pads, but should make muscle strength stronger.

2, the temperature must not be too high, not too long.

3. Observe whether there is drug allergy in time.

4. Don’t wear too tight knee pads.

Too tight kneepads can easily lead to blood stasis, resulting in poor blood return, which may lead to thrombotic diseases of lower limbs, which may even be fatal.

Guide to the risk of knee injury in sports

Risk of knee injury by climbing mountains and stairs: ★★★★★★★

Risk of knee injury by skipping rope: ★★★☆☆☆

Risk of knee injury due to jogging: ★★☆☆☆

Risk of knee injury in Tai Ji Chuan: ★★☆☆☆.

Risk of knee injury by cycling: ★★☆☆☆

Risk of knee injury in swimming: ★☆☆☆☆☆

Source: CCTV life circle

"This man is really uneducated!" "This city has a strong cultural atmosphere."We often talk about culture, but have you seriously thought about it? What is culture?

According to statistics, there are more than 360 definitions of culture given by experts and scholars at home and abroad, and more than 200 are said to be more influential.

British Taylor, the father of anthropology, he in the study of human culturePrimitive culture, the pioneering workIn the book, culture is defined as:"Culture is a complex whole, including knowledge, belief, art, morality, laws, customs and all the abilities and habits acquired by human beings in society."

Yu Qiuyu’s definition of culture is said to be the shortest in the world: "Culture is a spiritual value and lifestyle that becomes a habit, and its final result is collective personality."Not counting punctuation, it is exactly 30 words.

An online essay about what culture is said: A real literate person does not depend on how many books he has read or what school he has attended, but should have four qualities:Cultivation rooted in the heart; Consciousness without reminding; Freedom based on constraints; Kindness for others.I personally agree with this view. Let’s share a few short stories that happened around me.

That winter, after the newly bought house was renovated, I bought Hisense LCD TV. On the first day, the delivery man sent the TV set home and told us that there would be professionals to install and test it tomorrow.

The next morning, when I got up and opened the curtains, I saw that there were snowflakes in the sky and a thin layer of snow had been covered on the ground. I thought at that time: I’m afraid the person who installed the TV can’t come today. Anyway, cable TV hasn’t been opened yet, so you can install it any day. Don’t worry.

About nine o’clock, the intercom doorbell rang in a hurry. I picked up the receiver, and there was a young man on the screen, saying that he had come to install the TV. I was surprised and opened the unit door for him.

When I heard a knock at the door, I opened the door. It was a young man who looked about thirty years old. But he was not in a hurry to enter the door, but stood at the door rummaging through the toolkit he was carrying. It was the weather in March 9, and I let him in, but he refused. He found two shoe covers from his bag and put them on his feet quickly before entering the house.

I smiled and said to him, "It doesn’t matter, don’t be so particular!" He replied: "This is my job responsibility, and it must be like this!"

Young people are quick with their hands and feet, and soon they installed the TV set and taught us how to use it. In the meantime, I handed him a cigarette and he said no; Made tea for him to drink, but he said he was not thirsty.

Standing at the window and looking at his far-away back and a line of footprints left in the snow, my heart was moved by his little move of putting on shoe covers.

At the beginning of that year, we traveled to Taiwan Province. The tourist bus is running on the expressway, and my friend’s three-year-old daughter suddenly wants to urinate. A friend asked the female tour guide if she could ask the driver to stop the car so that her little daughter could go under the car for convenience.

These days, the driver and the tour guide are accompanied all the way, and we are already familiar with each other. There is only a friend’s little daughter and a child in the car. Without waiting for the tour guide to ask questions, the words of the middle-aged male driver came up: "It’s not convenient to park on the road, just let her do it in the car. The urine of the boy is very expensive!" My friend was very grateful to hear the driver’s words.

After parking at a scenic spot, a friend wanted to find tools to clean the car. The driver said to his friend, "You go and play well, just let me do this!" My friend was very touched. Although it is a small thing, it makes people feel incomparable comfort and warmth.

Walking in the square early in the morning, a little girl of four or five years old caught my attention. She stood not far from the dustbin, two small hands were peeling something, and she didn’t see it until she got closer. She is holding two packaged milk tablets in her hand, and she is peeling the packaging tin foil with her small hands. Inadvertently, two tiny pieces of tinfoil fell to the ground. The little girl bent down to pick up the tin foil on the ground and threw it into the dustbin. She stood beside the dustbin and threw the stripped tin foil into the dustbin. When she saw me looking at her, she raised a piece of milk in her hand and gave me a sweet smile.

At noon, we ate at a fast food restaurant in a seaside scenic spot. The sun is like fire outside, and the heat wave attacks people; The air conditioner in the store is open and the temperature is suitable. A little boy of four or five years old has been standing at the side of our dining table. At first, it didn’t attract our attention. There are many people dining in fast food restaurants, and diners waiting for seats are everywhere. In the meantime, I looked at the boy carefully: white skin, clean and decent clothes, small age, neat and orderly hair, not like a wandering child. When we are almost finished, he looks at us from time to time. I’ve seen boys stand for so long and look at us from time to time. I leaned close to him and asked, "What can I do for you? Can I help you? " The little boy told me in a childish voice that he was waiting for our seats. Grandparents are still waiting over there. Following his eyes, we saw an elderly couple with outstanding temperament not far away, standing quietly waiting for their seats. My wife and I quickly finished eating the food on the table and immediately asked the little boy to invite his grandparents. "Thank you, grandparents!" The little boy did not forget to thank him. The elderly couple smiled and nodded to us, and politely said "thank you!" As we were leaving, the little boy waved and said, "Goodbye, grandparents!"

I deeply felt: it is rare for a child at a young age to know the rules and be so polite.

One day, walking in the yard of the community, an old man in front of me was walking with his puppy. Soon, the old man and the dog stopped. I didn’t know what they were going to do, so I slowed down. When I came near, I found that the puppy had just finished excreting. I saw the old man take out a stack of toilet paper from his coat pocket, which was dark in color and thick in texture. The old man pulled out a few pieces, squatted down to pick up the excrement wrapped in the puppy and threw it into the trash can. To be honest, this is the first time I have seen what a dog owner has done. The old man’s behavior is not like a temporary act, but more like a long-term habit. The old man’s actions are moving! I am thinking: If all dog owners can do this, what kind of situation would it be?

Many times, culture is a hidden existence. Maybe we often can’t see the concrete image of culture, but it is obviously very important to us.It will make your thoughts richer, your work more independent, your life more interesting, and your behavior more civilized and elegant, which is not only beneficial to yourself, but also a little contribution to social progress.

Bai Yansong once said: "Whether a person has a culture or not depends not on his studies.How high is the calendar. People with academic qualifications do not necessarily have culture; People without education are not necessarily uneducated. Reading a lot of books, having a high diploma, and having education are sometimes completely different. "

Description: original works, infringement will be investigated!

Culture is not knowledge, culture is the pursuit of beauty! Expressed in more concise words, it can be abbreviated as: culture is the sum of language and words.

"Culture" can be expressed in four sentences:

1. Self-cultivation rooted in the heart:

Self-cultivation can be divided into two main contents. First, knowledge literacy is reflected in a person’s IQ; The second is humanistic accomplishment, which is reflected in a person’s emotional intelligence. Therefore, self-cultivation is improved through learning and cultivation the day after tomorrow, so as to achieve the realm of internalization in the heart, externalization in behavior, and integration of knowledge and practice.

2, don’t need to remind others consciously:

Self-awareness means that you know something and take the initiative to do it. The difference between humans and animals is that there are two lives: one is the life of the body; The second is the life of culture. Take away the "culture" tendon, people are just ordinary animals, and people are conscious.

3. Freedom on the premise of constraint:

Freedom is self-determined, without restrictions and constraints. The freedom advocated is a kind of freedom that is harmless to others in society, and it is based on goodness and justice. We should realize that freedom not only means the desire to be liberated from bondage, but also means the responsibility to respect the value of others’ existence. Only within reasonable limits and by using reasonable means can we achieve real freedom.

4. Kindness for others:

The first paragraph of the classic of Chinese studies "San Zi Jing" says: "beginning of life, human nature is good. Sex is similar and learning is far away. " This means that when people are born, their nature is good and their temperament is very similar. But with the different changes and influences of their living environment, everyone’s habits will be different.

If you treat others well, others will treat you well. If you are full of kindness, you can warm the people around you. In daily life and work, it is necessary to be helpful and kind to others, unite with leaders and colleagues, actively create a relaxed and pleasant working atmosphere, and construct harmonious interpersonal relationships.

According to the traditional concept of human beings, culture is a social phenomenon, which is the product of long-term human creation, but also a historical phenomenon and the accumulation of human society and history. To be exact, culture is the way of thinking, values, lifestyle, behavior norms, art and culture, science and technology of a country or a nation that can be passed down and spread. It is a universally recognized ideology that can be passed down for human communication and a sublimation of perceptual knowledge and experience of the objective world.

Culture is the total system of symbols (mainly words, supplemented by images) and sounds (mainly language, supplemented by phonology and notes) created and commonly recognized and used by people in the process of constantly knowing and transforming themselves and nature.

Culture, the afterlife of this life, is the behavior of some people to carry out their life beliefs. When the noblest place in a person’s temperament blooms in all aspects of life, when a person’s aesthetic taste is enough to give life a kind of elegance and flavor-that is culture.

Culture is the best nourishment.

Everything in the world is supported.

The grass and trees are in the wild, and the rain and dew are born to help; Body and mind are in the study, and kissing ink can nourish them.

If the study is a person’s spiritual sanctuary, then the long thing in the study is the pearl in this sanctuary.

Ancestors said: when writing, you can raise pens, when grinding, you can raise ink, when washing, you can raise paper.

When the library is in the library, the supplies of the study room can be spent over the years; If you are always close to things, your body and mind will be spiritually influenced.

Culture is the best nourishment.

The nourishment of life comes from the pursuit of life interest, but also from the immersion of long things.

In the rooms of ancient literati in China, there must be pens, ink, paper and inkstone for the case, and piano, chess, books and paintings for the lent. Besides, there are all kinds of elegant things.

Nowadays, when we see these old things in the study from a distance, we can hear the excited voices of the ancients and see their sincere faces as long as we understand them with our hearts.

They camped in the study, or played in Tibet, or lived in seclusion … and nourished by culture, which built a bright world for us.

Playing with Wen Zang can nourish the heart.

Culture is formed over time, and the way to hide and play can nourish the heart.

Elegance and vulgarity are often the first criterion in the way literati look at artifacts.

Whenever you see a thing, you should judge its advantages and disadvantages, define the realm of elegance with the mind of a gentleman, and create a true rhyme and taste that conforms to the literati’s aesthetics.

There are many beautiful things in the room, and the world is better than Taoyuan.

In the name of the post, the truth is orderly, and Mo Chi is fragrant; Appreciate the boxing stone, clear the supply, exquisite smoke and clouds, and the muscles and bones are towering;

Product green grass and bamboo, elegant room, case into a secluded field; Virtual Lu Qing Kuang, sitting in the dust to release concerns, elegant things Ming Zhen Yun;

Open-minded, all wonderful; Xuan Lang in Zhang’s room is natural and unrestrained.

By writing things in style, you can nourish your spirit.

Gewu, when there is an aesthetic seed, nourishes itself from the traditional scale.

Ancestors said: the piano is silent, the staff is light, the cup is elegant, the bamboo is cold, and the stone is impressive …

In addition to leisure and entertainment, there is a poetic charm in the study, which makes people physically and mentally idle.

If you do what you want from your heart, you will be a man, and you will not be detained, but you will not go beyond the rules.

It is the highest state to understand the nature within a certain statute, conform to the rules and set an example for future generations.

From things and devices, from devices and people, we can make our conscience in things and nourish our true qi in edification.

Living in seclusion with literature can raise your ambition.

China’s philosophy is a philosophy of leisure, and living in leisure can raise one’s ambition.

As the poet Ni Si said:

Reading books on righteousness and reasoning, learning the words of calligraphy and calligraphy, sitting quietly, talking with friends, drinking half drunk, watering flowers and planting bamboo, listening to the piano and playing with cranes, burning incense and frying tea, and going to the city to watch the mountains mean playing chess. Apart from the above, although I have other pleasures, it is not easy for me.

Life is leisure, and long things are companions. Whether reading, posting, burning incense, playing the piano, playing chess or drinking tea, long things in the study are the carriers.

Getting a period of leisure and happiness constitutes a brilliant aesthetic philosophy, which affects the world’s pursuit of leisure and elegance.

Today, we are far away from the luxury of spirit, and today’s dignitaries and rich people do not have such a life, because cultural life is not only material wealth, but also spiritual nobility, which is a real affair.

In this sense, the pursuit of beauty with culture is to immerse beauty in life.

If life is a flower, then culture is soil. May you and I live in peace in our daily life and drop the seeds of beauty and bloom the most wonderful flower.

END

What is culture? What does culture mean? This has to start with ancient Chinese. Wen is a generic word of Wen. As a noun explanation, text is texture, representation and trace. As a verb explanation, the text is interlaced, described and portrayed. Astronomy, for example, means that celestial bodies are scattered all over the night sky and staggered, naturally forming a big picture of stars.

Oracle Bone Inscriptions shows that on the left is a man facing west, and on the right is a man turning east, just like a man tossing and turning while sleeping. It means that things change, change and come into being. Including the transformation from one form to another, or even another thing. For example, actors make up, incarnate everything, and educate all the people.

Based on the exquisite ancient prose above, we believe that the meaning of culture is like that of people who engrave chapters, which are staggered and turned into a fine chapter. The result of tattooing is culture, and the text is transformed. The purpose of tattoo is to change, and the text is to change it.

The extended meaning of culture can mean using tools and wealth that change life, such as Neolithic culture, agricultural culture, rural culture, industrial culture and modern culture.

The extended meaning of culture can also indicate the information or customs of transforming ideas, such as Confucian culture, Taoist culture, Buddhist culture, Mozi culture and other Chinese excellent traditional cultures, as well as Japanese samurai culture, western jungle culture, merchant culture and other animal cultures.

Is there a culture in West Renye Fang? The answer is clear to you.

Thank you for reading.

# Culture # # Oracle Bone Inscriptions # # Traditional culture #

The word "culture": its appearance in China can be traced back to the Western Han Dynasty. "Culture" is not only a system of civilizing and educating, but also a system of rites and music. This understanding has been maintained in our country until modern times. The meaning of the word "culture" that we use today is obviously different from that of ancient times. It was introduced from the west through Japanese translation at the end of the 19th century. At that time, there was no definition of the word, and people only used the word "culture" according to their own understanding and needs. According to analysis, there were about three meanings at that time; First, it is synonymous with "civilization"; Second, in a broad sense, it includes spiritual and "civilization" contents; Three, narrow sense, refers to the spiritual content. To this day. The meaning of culture is broader; There are also many people who agree that culture refers to "ideology", and everything outside politics and economy is among them; Others make a broader understanding that everything created by human beings (that is, the integration of material civilization and spiritual civilization) is culture; Besides, some people have other explanations.

In view of the fact that scholars at home and abroad have different opinions on the concept of "culture", it has been suggested that the word "culture" may be a vague concept naturally, and it is difficult to make a clear and complete definition. Instead of pursuing a simple and precise definition, people should determine a flexible range from the perspective of set.

Although there are many definitions of culture, I personally think that it should be the same in many aspects, and we can roughly summarize it into the following three aspects;

First, ideology (also known as ideology) means people’s world outlook, way of thinking, religious beliefs, psychological characteristics, values, moral standards, cognitive ability and so on.

Second, the way of life, that is, people’s attitude towards their food, clothing, housing and transportation, marriage, birth, illness, family life and social production activities, and some forms taken in these aspects.

Third, spiritual materialized products, that is, from the formal point of view, are some material things, but through the material form, they can reflect people’s differences and changes in ideas.

From the above three parts, the scope of culture is basically outlined. But we should pay attention to: the word culture; It should be an organic whole, which is not only the simple addition of the contents of these three parts, but also the mutual influence and premise of the contents of these three parts, and should be organically combined according to a specific sequence.