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.

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

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

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.