Modern people generally face the problem of insufficient sleep, and its harm goes far beyond mental fatigue. The main harm is to keep people in a state of stress for a long time, continuously damage their immunity, and quietly increase the risk of metabolic diseases, cardiovascular and cerebrovascular diseases, and mental illnesses. Recently, a study published in an international sports science journal showed that exercise can build an anti-inflammatory defense line for people with sleep deprivation. This study analyzed 2113 participants with sleep deprivation (daily sleep ≤ 7 hours) in the National Health and Nutrition Examination Survey queue in the United States. Physical activity information was measured using an accelerometer, and C-reactive protein levels were measured in combination with blood samples. Research has found that the anti-inflammatory effect reaches its peak when engaging in 20 minutes of moderate to high-intensity exercise daily, and there is no cumulative effect beyond this duration. Regarding this, Xie Zhaohong, chief physician of the neurology department at the Second Hospital of Shandong University, believes that "exercise regulates inflammation through multidimensional mechanisms. Exercise promotes the breakdown of adipose tissue, significantly reducing inflammatory factors and inhibiting inflammatory reactions from the source." What kind of exercise is considered "medium to high intensity exercise"? A simple measurement standard is the target heart rate: for the intensity assessment of endurance sports such as brisk walking and running, the maximum heart rate for healthy individuals is calculated using the "220 age" range, and 60% to 80% of it is required for moderate to high-intensity exercise; Obese or sedentary individuals should use "208-0.7 x age" as the maximum heart rate. It is worth noting that strength training requires different evaluation systems, based on the weight of the equipment and the number of repetitions. The more intuitive method of judgment is one's subjective feelings Xie Zhaohong reminds that "if you can speak but cannot sing during exercise, or if you have shortness of breath and cannot speak completely, you will reach medium to high intensity." What kind of exercise is most suitable for you? Taking into account age, underlying diseases, and physical fitness level, selecting the most suitable combination of exercise is necessary to maximize its effectiveness, "said Xie Zhaohong. For the student group, Xie Zhaohong suggests that they should engage in 60 minutes of high-intensity exercise every day, and prioritize group activities such as basketball and football. Engaging in exercise during physical education classes or after-school periods, combined with resistance training three times a week, can effectively alleviate anxiety and improve learning efficiency. "If you stay up late and wake up late for a long time, you can increase morning exercise appropriately to suppress melatonin secretion and help adjust your sleep cycle. For long-term desk workers and middle-aged and young sports enthusiasts, "Pilates+jumping" is the golden combination of exercise. Pilates enhances the strength of the core muscle group through slow control movements, and when combined with jumping exercises, it can effectively improve explosive power and myofascial function. Three times a week, complete 30-50 minutes of Pilates exercises each time, and pay attention to breathing and movement accuracy. Then, perform explosive power exercises such as single leg jumps and cross jumps, with a total duration controlled within 90 minutes, "said Xie Zhaohong. Patients with ligament injuries, arthritis, osteoporosis, varicose veins, and other issues should not undergo jumping training Xie Zhaohong suggests that sub healthy individuals should adopt a step-by-step incremental approach - starting with 10 minutes of low-intensity exercise per day, gradually improving exercise tolerance through interval training of "30 seconds brisk walking+1 minute slow walking". For adults with good physical fitness, the complementary exercise program of "skipping rope+functional training" helps to better coordinate the operation of multiple muscle groups, balancing weight loss, shaping, and muscle gain. As an efficient lower limb exercise, skipping rope should be combined with composite strength training such as sitting, rowing, and squats to achieve full body coordination. It is recommended to do this 4-5 times a week for 5-10 minutes each time. For those with training experience, the "yoga+HIIT" mode can be used: each basic yoga pose is maintained for 15-30 seconds and performed for 10-20 minutes; Cooperate with a 4-minute HIIT cycle, that is, practice each action with full effort for 20 seconds, with a 10 second interval, and repeat 6-8 groups for a total of about 4 minutes. Xie Zhaohong reminds that individuals with cardiovascular and pulmonary diseases, as well as ankle and knee injuries, are not suitable for skipping rope training. During training, it is also important to pay attention to gradual progress and avoid sports injuries. The exercise of middle-aged and elderly people should be based on safety. Low impact aerobic exercise, such as brisk walking or swimming, can be prioritized. You can stick to it five times a week for 20-30 minutes each time, "Xie Zhaohong said." Dance+elastic band training "2-3 times a week for 30-50 minutes each time can also help improve body coordination and flexibility, but be careful to avoid incorrect postures such as shrugging, hunchback, or knee adduction. For menopausal women, the combination of Tai Chi and yoga is relatively soothing and can effectively reduce the activation of the sympathetic nervous system, thereby promoting sleep to a certain extent. It is also important to follow one's own rhythm and find the "golden time" for exercise. Experts suggest that one should first evaluate their daily routine, so that for those who have difficulty waking up early, there is no need to force themselves to exercise in the morning. Secondly, it is necessary to develop a plan based on the physical condition - people who want to cultivate exercise habits are recommended to exercise in the morning and use the peak period of cortisol secretion to improve execution; Those who pursue athletic performance should prioritize choosing from 4 to 7 pm in the afternoon, when muscle strength and reaction speed are at their peak. Regardless of when you choose to exercise, you should end moderate to high-intensity exercise three hours before bedtime to avoid overexcitement of the nerves that can affect sleep quality Xie Zhaohong said. The risks during exercise cannot be ignored. Xie Zhaohong reminds that if there is persistent dizziness, chest pain, or joint noise during exercise, the training must be terminated immediately and medical attention sought. Pregnant women, postoperative recovery groups, and chronic disease patients need to develop exercise plans under the supervision of professional physicians. (New Society)