Jogging
Jogging is also an ideal autumn exercise. It can enhance blood circulation, improve heart function, boost blood supply to the brain and oxygen delivery to brain cells, reduce cerebral arteriosclerosis, and help the brain function normally. Running also effectively stimulates metabolism, increases energy expenditure, and aids in weight loss and fitness. For the elderly, jogging can significantly reduce muscle atrophy and obesity caused by inactivity, slow down the aging of heart and lung functions, lower cholesterol, reduce arteriosclerosis, and contribute to a longer life. Recently, scientists have also found that those who jog regularly have a lower risk of developing cancer. Of course, the process of jogging is also a form of “air bath.” Staying in polluted air often leads to fatigue, weakness in the limbs, and reduced work efficiency. Therefore, both healthy individuals and patients should spend more time outdoors to breathe fresh air. The crisp and clear autumn weather is the perfect time to step out of the house and exercise in nature. Within a day, if one can spend 1–2 hours outdoors breathing fresh air—allocating about 40 minutes to jogging—not only will they get sick less often, but their physical constitution will also improve, and their energy levels will grow more abundant over time.
Cold water shower
A cold water shower refers to bathing with water between 5-20°C, which falls within the range of natural water temperatures in autumn. The health benefits of cold water showers are quite evident. First, it can enhance the excitability of the nervous system, leaving you feeling refreshed and mentally clear after the shower. Second, cold water showers can strengthen the body’s resistance to diseases and are known as a “vascular workout.” Third, cold water showers can also help enhance digestive function and provide some auxiliary therapeutic effects for conditions such as chronic gastritis, gastroptosis, and constipation. Cold water shower training must be carried out gradually: as autumn temperatures gradually drop, the human body also gradually adapts to the cold and cold water, so that by late autumn and winter, taking a cold water shower won’t feel too cold. The practice of cold water showers should progress step by step, including moving from washing localized body parts to the whole body, lowering the water temperature from warm to cool, and extending the duration of the shower from short to long.