Men can do four exercises to keep healthy. Sleeping on your back is good for reproductive health.

With the improvement of living standards, men also attach great importance to their physical health, so many men choose to exercise to keep fit. What kind of exercise can men do to stay healthy is what people always want to know. Today we will learn about some basic exercises that can make men healthier.

Jogging is the most popular aerobic metabolic exercise method in the world today. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, obesity, etc.

The speed of jogging should not be too fast. You should maintain a uniform speed and not feel uncomfortable subjectively. Objectively, the heart rate should be controlled at 180 minus the age. For example, a 60-year-old person should have a heart rate of 180-60=120 beats per minute when jogging. The exercise time should be no less than 20 minutes and no less than 4 times a week. For patients with chronic diseases, it is advisable to choose a plan with low intensity and short duration. For the middle-aged and elderly and those with poor physical fitness, it is advisable to choose a plan with low intensity and long duration. For young people and those with good physical fitness, it is advisable to choose a plan with high intensity and short duration.

Alternating between running and walking

There are two ways to alternate between running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. The amount of exercise can be adjusted and increased every 2 weeks, shortening the walking time and increasing the running time. The other is to start with walking, and gradually transition to jogging instead of walking as the body's adaptability improves. The exercise time can last for 20 to 30 minutes, no less than 4 times a week. It is suitable for beginners and the elderly and weak.

Climbing stairs is a very healthy exercise in our daily life. It is closely related to our lives and we can do it at work or at home. It is very simple, especially in cities. We don't have to worry about not having the opportunity to climb stairs. It is also very effective and the amount of exercise can be adjusted at any time. It is deeply loved by residents living in high-rise buildings in big cities around the world.

Stair climbing is a more intense form of aerobic exercise. Exercisers must be in good health. Generally, walking, running, multi-stepping and jumping are used. Exercisers can choose the exercise method that suits them according to their physical condition and environmental conditions. Beginners should start with a slow pace and last for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When physical fitness can withstand 30 to 40 minutes, you can gradually transition to running, jumping or multi-stepping stairs.

Cycling

The effect of cycling is no less than that of jogging and swimming. In order to achieve the purpose of fitness, the exerciser must master the intensity of the exercise: beginners should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedaling speed can be 75 to 100 times per minute. Each exercise time should not be less than 30 minutes, and no less than 4 times a week.

Brisk walking is the simplest and most effective aerobic exercise. Exercisers must control the intensity according to their health, physical strength, age and habits. The speed should generally be controlled at 100 to 130 meters per minute, and each walk should last no less than 20 minutes. It is best to walk before dinner or half an hour after a meal in a place with fresh air and elegant environment.

These are all basic exercises that can keep men healthy. Men also need to adopt scientific exercise methods and choose exercises and fitness that can ensure health according to their physical conditions and preferences.

Sleeping on your back is good for men's reproductive health

Does a person's sleeping position also affect their health? If men don't pay attention to their sleeping position, it will affect their reproductive health. Does sleeping position have "bad consequences" on sexual function? The answer is yes. For men, the best sleeping position is lying on your back with your legs apart; lying prone or on your side may have adverse effects on the male reproductive system.

Nowadays, many people like to sleep on their stomachs, thinking that they can sleep soundly this way. In fact, this posture not only compresses the internal organs, causing difficulty in breathing, but also compresses the reproductive system such as the scrotum and penis, affecting blood circulation. In addition, this posture is not conducive to the heat dissipation of the scrotum and has an adverse effect on sperm production.