10 free aerobic methods

“If you can’t breathe oxygen, brain cells will die in about four minutes. Even if you rescue them immediately, you can’t escape the fate of being a ‘vegetative person’.” Guan Yuanzhi, Professor of Microbiology Department of Peking Union Medical College, said. However, environmental pollution and bad living habits are aggravating the human body’s “lack of oxygen”. How to supplement more oxygen in daily life?

interviewed experts

Song Guangsheng, director of national indoor environment and indoor environmental protection product quality supervision and Inspection Center

Han Ping, chairman of Health Management Committee of Beijing Health Education Association

Pan Xiaochuan, Professor of environmental health department, School of public health, Peking University

often take deep breaths

American researchers have found that under normal breathing, the amount of gas inhaled and exhaled each time is only 400-500 ml. if you take a deep breath, it can reach 3500 ml for men and 2500 ml for women. The human body can get more energy and oxygen.

take a 10 minute break every two hours.

If you work under high pressure for a long time, your brain’s oxygen consumption will increase. If the body is sub-healthy, it is easy to have insufficient oxygen supply, resulting in dizziness, confusion and reduced work efficiency.

It is recommended that office workers with high work pressure take a 10 minute rest every two hours, stretch their arms, lift their legs, or stand by the window to see the distance.

do more aerobic exercise

Studies in the United States have found that exercise can make people absorb several times or even dozens of times more oxygen than usual. When the amount of oxygen absorbed by the human body increases and the respiratory rate accelerates, some carcinogens can be expelled from the body through gas exchange in the body.

Aerobic exercise such as jogging, fast walking and swimming will be better if you stick to it regularly for a long time. However, Gu Ning, director of the cardiovascular department of Nanjing Hospital of traditional Chinese medicine, cautioned that excessive exercise should be avoided, otherwise chest tightness and asthma will easily occur, resulting in ischemia and hypoxia of the brain and heart.

often eat iron supplements

“Iron can enhance the ability of hemoglobin to transport oxygen.” He Xiaosheng, chief physician of the Department of Neurosurgery of Shaanxi Xijing Hospital, said that it is appropriate to eat more foods rich in iron, such as lean meat, fish, eggs, spinach, black fungus and so on.

put the green plants in place

Under sunlight, green plants absorb carbon dioxide and release oxygen during photosynthesis. But at night, they will absorb and compete with people to absorb oxygen.

Therefore, balconies, halls and other sunny places are suitable for placing green plants, but it is better not to put a large number of green plants in the bedroom. Even if they do, it is better to move out before going to bed.

Wang Zhizheng, a professor at Nanping agricultural school in Fujian Province, added that Chlorophytum comosum, white palm, asparagus, and green pineapple all have good air purification effects. In addition, aloe is like an “air monitor”. Once the leaves are brown or have black spots, it means that we should find ways to improve the air quality.

open windows frequently for ventilation

A domestic survey shows that more than 60% of white-collar workers believe that the symptoms of brain hypoxia such as dizziness and mental retardation are caused by the office environment. Especially in the closed office building, there are many people. If we don’t pay attention to ventilation, the indoor oxygen will gradually decrease.

Therefore, the window should be opened for ventilation at least twice a day, and each time should be no less than 15 minutes. When the air at home is good, ventilate for 20 minutes in the morning, noon and evening every day. Don’t close the doors and windows tightly when sleeping. When taking a bath, the elderly should pay more attention to the fact that closed spaces can easily lead to brain hypoxia and accidents.

eat and drink less

After overeating, the digestive system is under great pressure, and the body will distribute more blood to the gastrointestinal tract to digest food. In this way, the blood of other tissues will be relatively reduced and in a state of hypoxia. The key to eating is to be balanced. You can eat until you are full at seven or eight minutes. In the evening, you should reduce social intercourse. Don’t leave the water cup. Lack of water will make the blood more viscous, reduce the amount of blood circulating effectively, slow down the flow rate, and reduce the amount of blood oxygen, resulting in hypoxia. No matter whether you are thirsty or not, you should drink water regularly every day to ensure a drinking volume of about 1200 ml, so that the blood flow can carry oxygen and naturally and smoothly send energy to the body.

don’t ignore snoring

The survey shows that the incidence rate of snoring in China is about 15%, and one in five snorers will have sleep apnea.

Shi Ming, deputy director of Shanghai insomnia medical cooperation center of traditional Chinese medicine, said that there are many reasons for snoring. You should go to the respiratory department in time, take the initiative to improve your lifestyle, exercise more, quit smoking and limit alcohol.

In addition, cerebral infarction, cerebral thrombosis and other cardiovascular and cerebrovascular diseases can lead to cerebral ischemia and hypoxia, which also need active treatment.

don’t misuse oxygen inhalation equipment.

Household oxygen concentrators are very popular in the market. Experts say that the oxygen content in the atmosphere is enough to meet the needs of the human body, so it is unnecessary to use them.

In addition, although the oxygen concentrator can improve the indoor oxygen content to a certain extent, once the doors and windows are opened, the air flow will destroy this effect, so the installation is of little significance, and it is better to open the windows for ventilation directly.

often “oxygenate” the mind

The fast pace and high pressure make many office workers feel suffocated and “lack of oxygen”. Wang Guorong, senior supervisor of Suzhou Jung psychological counseling center, gave three suggestions for this: first, actively improve yourself in your spare time and take some training courses or interest classes; The second is to return to family life, eliminate unnecessary entertainment, and go out for outings or chat with friends and relatives to relax.

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