秋季养生保健知识，天气变干燥了很多，而且空气也没有那么好了，这个时候我们要对身体进行调理。

Autumn health care knowledge, the weather becomes dry a lot, and the air is not so good, this time we have to adjust the body.

秋季养生小常识 教你如何养生

Autumn health tips teach you how to keep fit

秋季养生保健知识

Health preserving knowledge in autumn

秋季天气凉爽，特别适合户外锻炼，锻炼对我们的身体是大有益处的，但是秋季锻炼也有很多讲究，我们需要多加注意，这样才能保障健康身体，那么秋季锻炼有哪些注意事项呢?下面就跟小编一起来看看。

It's cool in autumn, especially suitable for outdoor exercise. Exercise is very beneficial to our health. But autumn exercise also has a lot to pay attention to. We need to pay more attention to it in order to protect our health. So what should we pay attention to in autumn exercise? Let's take a look at it with Xiaobian.

注意衣着防止感冒

Pay attention to clothing and prevent colds.

秋季和夏季不同，清晨的气温已经开始有些低了，锻炼时一般出汗较多，稍不注意就有受凉感冒的危险。所以，千万不能一起床就穿着单衣到户外去活动，而要给身体一个适应的时间。尤其是老人，在早晨醒来后不要马上起床，因为老年人椎间盘松弛，突然由卧位变为立位可能会发生扭伤腰背部的现象，有高血压、心血管病的老人起床更要小心，可以在床上伸伸懒腰，舒展一下关节，稍休息一会儿再下床。北京君辰国际丝足按摩会所

Autumn and summer are different, the early morning temperature has begun to be a little low, exercise generally sweating more, a little inattention will have the risk of cold. So, never get up and wear a single outdoor activities, but to give the body a time to adapt. Especially the elderly, do not wake up immediately after waking up in the morning, because the elderly intervertebral disc relaxation, suddenly from lying position to standing position may occur sprain waist back phenomenon, hypertension, cardiovascular disease, the elderly should be more careful to get up, can stretch in bed, stretch the joints, rest for a while before getting out of bed.

及时补水防止秋燥

Timely replenishment to prevent autumn dryness

从潮湿闷热的夏季进入秋天一下子气候干燥起来

From the hot and humid summer to autumn, the climate becomes dry.

从潮湿闷热的夏季进入秋天，一下子气候干燥起来，温度也降低不少，人体内容易积一些燥热，而且秋季空气中湿度减少，容易引起咽喉干燥、口舌少津、嘴唇干裂、鼻子出血、大便干燥等症状。再加上运动时丧失的水分会加重人体缺乏水分的反应，所以，运动后一定要多喝开水，多吃梨、苹果、乳类、芝麻、新鲜蔬菜等柔润食物，或是平时多喝冰糖梨水、冬瓜汤等食物来保持上呼吸道黏膜的正常分泌，防止咽喉肿痛。

From damp and sultry summer to autumn, the climate becomes dry all at once, the temperature drops a lot, the body content is easy to accumulate some dry heat, and the air humidity in autumn decreases, easy to cause dry throat, tongue, dry lips, nose bleeding, dry stool and other symptoms. In addition, the loss of water during exercise will aggravate the body's lack of water reaction, so, after exercise must drink more boiled water, eat pears, apples, milk, sesame, fresh vegetables and other soft foods, or usually drink ice sugar pear water, winter melon soup and other food to maintain the normal secretion of upper respiratory mucosa, to prevent sore throat.

秋季养生小常识 教你如何养生

Autumn health tips teach you how to keep fit

做好准备防止拉伤

Be prepared to prevent pulling.

对于任何一种运动来说，准备活动都是必须的，因为人的肌肉和韧带在秋季气温较低的情况下会反射性地引起血管收缩、黏滞性增加，关节的活动幅度减小，韧带的伸展度降低，神经系统对肌肉的指挥能力在没有准备活动的情况下也会下降，锻炼前若不充分做好准备活动，会引起关节韧带拉伤、肌肉拉伤等，严重影响日常的生活，锻炼反而成了一种伤害。

Preparatory exercises are necessary for any kind of exercise, because the muscles and ligaments in the autumn when the temperature is low will reflexively cause vasoconstriction, increased viscosity, reduced joint activity, reduced ligament extension, nervous system command of muscle in the absence of preparatory activities in the situation. The situation will also decline, if not fully prepared before exercise, will cause joint ligament strain, muscle strain, etc., seriously affecting daily life, exercise has become a kind of injury.

晨起锻炼不能空腹

Morning exercise can not be empty stomach.

摄入任何能量就开始锻炼是很容易致使低血糖的发生的

Taking any energy and exercising is easy to cause hypoglycemia.

早晨醒后人们基本都会有饿的感觉，是因为身体已经把晚上所吃的东西都消耗了，已经几乎没有能量来供给身体发热消耗了。然而运动却是会使身体的大量能量消失，而对于经常性晨练的人来说，不摄入任何能量就开始锻炼是很容易致使低血糖的发生的。然而这种情况对于中老年人来说甚至更严重。因此运动之前要适量喝些或吃点东西来让身体有启动的能量。

People are basically hungry when they wake up in the morning because the body has already consumed all the food they eat at night, and there is almost no energy to supply the body with heat. Exercise, however, causes the body to lose a lot of energy, and for regular morning exercises, it is easy to start exercising without any energy intake to cause hypoglycemia. However, this situation is even more serious for middle-aged and elderly people. So before you exercise, you should drink something or eat something to give your body energy to start.

晨跑锻炼不宜路边

Morning exercise is not suitable for roadside.

秋天的气候清新怡人，慢慢地跑在林荫道上，这不但对人体健康有利，也让人的心情也是格外舒畅。然而在现在繁华的都市中，林荫大道已不断消失，马路已被汽车等各种交通工具霸占。由于秋天空气缺水干燥，路边的尘土肆意飞扬，空气因污染而变得很差。而跑步的同时会吸入空气中的尘土及各种有害气体。而因为怕麻烦而在马路边跑步是非常不利于健康的行为。因此最好选择安静且干净的地方如公园来晨跑或锻炼。北京君辰国际丝足按摩会所

The autumn climate is fresh and pleasant, slowly running on the avenue, which is not only beneficial to human health, but also make people feel particularly comfortable. However, in today's busy cities, avenues have been disappearing, the road has been occupied by vehicles and other means of transportation. Because the air is dry and dry in autumn, the roadside dust is flying wilfully, and the air is very bad because of pollution. Running while inhaling dust and harmful gases in the air. Running around the road for fear of trouble is very unhealthy. Therefore, it is best to choose quiet and clean places such as parks to run or exercise in the morning.