In the busy modern life, although everyone knows the importance of sports to health, it is still difficult to persevere because of work, homework or scatteredness. Sports and eating are both key life habits that maintain blood vessels and maintain youth. Japanese cardiac surgery physician Watanabe and medical university professor Masao Sakamoto also shared simple and sustainable exercise skills in his book "The World's No. 1 Cardiac Vascular Surgery Doctor Teaches You How to Cultivate Shanyu's Blood", which can easily integrate exercise into daily life.

Double benefits of exercise on blood pressure and blood sugar

Many studies have proven that exercise can effectively reduce blood pressure. The reasons include:

1. Reduce the circulation blood volume: Exercise promotes the discharge of excess water and stents, causing blood pressure to decrease.

2. Promotes the secretion of nitric oxide: Nitric oxide can radiate peripheral blood vessels and reduce blood pressure.

3. Relaxation of nerve system: The relaxation brought by movement can suppress sympathetic neural activities and further stabilize blood pressure.

In terms of blood sugar control, movement consumes muscle energy and is derived from glucose, just like a car consumes gasoline, reducing sugar in the blood. But this effect is temporary, so it must be carried out to have a long-term impact on health.

Three secrets that keep sports going

1. Find someone to act together: Run with family, friends or sports partners, and be more persistent than single fights. For example, running with your family, walking on dogs, playing golf, or asking for a personal trainer at the gym.

2. Build an environment that must be moved: through the design of the living line, you are forced to exercise more, such as choosing a bathroom that needs to be routed to reach, using chairs that will shake your feet, or placing sports equipment at home.

3.More than usual: If you are lying down and watching the TV after dinner, you might as well change to sitting and watching; if you are already sitting, try to wash the dishes; do a few stretches after washing the dishes, or do a few squats before taking a shower within an hour. Even minor changes can gradually cultivate sports habits.

Recommended lower body movement

The lower body has many large muscles, including the front side of the thigh (quadrilateral), gluteus maximus, the back side of the thigh (back leg muscle group) and calf muscles. Moving these parts can effectively improve blood pressure and blood sugar control effects. Here are a few simple actions that can be implemented in life:

• Climbing stairs: No matter whether it is a home, a park or a station, you can do it as long as there is a stairs.

• Point of the foot: Lift the heel of the foot, keep the foot pointed to the ground, 5 to 10 times in a row.

• Squats: start at 5 times a day and increase gradually.

Only by moving step by step can you last long

The key to success is to maintain sustainability rather than strength. Starting from the level of "you can do it", your body will undergo a positive change in three months. Exercise does not have to be strong at the beginning. Starting from a little bit of change every day is the first step to growing healthy blood and young blood vessels.