Fresh air and physical activity is the path to excellent health.
Fresh air is very important for respiratory system and resistance to colds and infectious diseases. But even living in the city, you can clear the airway and stimulate the immune system.
– Every day walk in the fresh air outside the city, in parks and gardens.
– Exercise, they will help to accelerate the cleansing of the respiratory system.
– As often as possible ventilate the room. So you get rid of dust particles, viruses and germs. In addition, the air filled with negative ions, which are necessary to maintain the immune system.
Control the level of humidity indoors, especially in the period when heating is on. The fact that the dry air dries the nasal mucosa, reduces its protective properties and leads to its irritation. To avoid this, moisturize the air in the room: cover the battery with a wet cloth or towel spray water nozzles, use a humidifier.
The complex of physical exercises
To workout both in the morning and in the evening (3-4 hours before bedtime). The following simple exercises will help to strengthen the immune system.
Standing straight, feet shoulder width apart. Now, taking a breath, you need to put your hands in front, after the second breath is to breed them in hand, and the third to raise his hands above his head. Then, as you exhale, you should hands down to the starting position. Do you need 3 of such approach.
Standing straight, when you inhale make a circular motion with his hand back and forth, and then exhale. Do 3 times for each hand.
In the same position when you inhale, make the “mill” from both hands back and forth. This exercise is repeated 3 times, and at the end – exhale.
Stand up straight, hands on waist. When you inhale, do the head in a circular motion, first left, then right. And exhale. 3 sets in each direction.
Holding hands at the waist, you need to hold your breath and perform this time the circular movements of the pelvis in different directions, and then exhale. Again, 3 times in each direction.
Hands on waist, when you inhale alternately raise each leg while lowering, exhale. It should also be done with hands 3 times.
Stand to the wall face at a distance of 15-20 cm taking a breath, bent at the elbow and put your hands on the wall, then touch your forehead to her. Pushing away from the wall, take a breath. It is recommended to do this exercise 20 times.
Take a chair and stand in front of his back. When inhaling, put your hands back, bend over, bending at the elbows and touch chest chair. Exhale at the end. 3 sets of 7 times.
Stand up straight. On the inhale make the maximum number of sit-UPS, after exhale. The same can be done with jumps.
Stand up straight. Holding your breath, you should make a circular motion with the right foot to the right side and exhale – the same movement in the opposite direction. Do the same and left foot. Then on the inhale bend your right leg at right angles and take the maximum in the direction, make in this position 3 the circular movements of the pelvis, first to the right, then to the left. Exhale.
