What kind of exercise can you do if you have poor resistance? Analysis of hot topics on the Internet in 10 days
Recently, "improving immunity" and "how to exercise for people with poor immunity" have become hot topics on social platforms. Combined with the hot data from the entire network in the past 10 days, we have compiled scientific exercise plans and popular discussion content to help people with weak constitutions find suitable exercise methods.
1. Popularity data of related topics across the entire network within 10 days
| keywords | Search volume (10,000) | Platform popularity index |
|---|---|---|
| Immunity boosting exercise | 48.6 | Douyin 320 million views |
| Exercises suitable for people with poor physical fitness | 32.1 | Xiaohongshu 250,000+ notes |
| low intensity fitness | 19.4 | No. 7 on the popular list of Bilibili |
| Baduanjin training | 28.9 | Weibo hot search No. 12 |
| Rehabilitation training | 15.7 | No. 9 on Zhihu Hot List |
2. Recommended exercise program (scientific graded version)
| exercise type | Strength level | Single duration | Things to note |
|---|---|---|---|
| Baduanjin/Wuqinxi | ★☆☆☆☆ | 15-20 minutes | Pay attention to breathing coordination |
| Take a walk/brisk walk | ★☆☆☆☆ | 30-45 minutes | Keep heart rate <120 |
| water buoyancy training | ★★☆☆☆ | 20 minutes | Water temperature ≥28℃ |
| Yoga (Yin Yoga) | ★★☆☆☆ | 25 minutes | Avoid inverted poses |
| elastic band training | ★★★☆☆ | 15 minutes | ≤8 times per group |
3. Analysis of recent popular sports methods
1.The revival of traditional health-preserving exercises: The search volume of Baduanjin increased by 210% week-on-week. Traditional Chinese medicine experts recommend practicing it twice a day in the morning, which can significantly improve microcirculation. The topic #officebaduanjin on Douyin has been viewed 140 million times.
2.Aquatic rehabilitation training becomes popular: Many tertiary hospitals recommend buoyancy training with a water temperature of 32°C, which is especially friendly to people with joint injuries. Xiaohongshu’s related notes received over 500,000 likes, and netizens measured that the body temperature was 76% more comfortable than land sports.
3.New features of smart bracelets: Huawei and Xiaomi’s latest bracelets have added an “immunity mode” that can monitor changes in lymphocyte activity after exercise. JD.com data shows that this feature has contributed to a 43% increase in sales of sports bracelets.
4. Suggestions on sports nutrition
| Movement phase | Nutritional supplements | Efficacy description |
|---|---|---|
| 1 hour before exercise | Banana+Almond | Stabilize blood sugar levels |
| in motion | electrolyte water | 50ml every 15 minutes |
| 30 minutes after exercise | Whey protein + blueberries | Promote muscle repair |
| daily supplement | Vitamin D3 | Regulate immune cell activity |
5. Special reminder from experts
1. Avoid "retaliatory exercise". The intensity of a single exercise is limited to the limit of no fatigue the next day;
2. Exercise 3-4 times a week is more effective than daily exercise and gives the body sufficient recovery time;
3. Immunity is best when body temperature rises by 0.5-1°C after exercise, which can be monitored with an oral thermometer;
4. Patients with chronic diseases need to develop personalized plans under the guidance of doctors.
The latest research shows (Source: JAMA Network Open) that regular low-intensity exercise can reduce the risk of respiratory infections by 42%. It is recommended to start with a 10-minute walk every day and gradually establish an exercise habit. The recently popular "turtle-style fitness method" emphasizes that the golden ratio of exercise and rest should be 1:3, which is especially suitable for people with low immunity.
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