RECREACTIONAL ACTIVITIES

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In Taichung Park, we can enjoy many activities that are good for our mental and physical conditions.

The lake, verdant plants and children’s laughing all make our good mood. While walking among the garden, some noise may draw your attention. In the well-designed tennis court, people are very involved in the tennis game. Some others, in order to keep shape and exercise, are here to do jogging. Many grandpa and grandma-like people also gather in this place, talking about their good old days. Boat-rowing, walking, biking, badminton, Taijiquan (Chinese shadow boxing) are several activities people can do in this park.

Tennis

Any exercise can strengthen our muscles, such as tennis, which is considered a good activity. However, playing tennis also could cause some injuries.

The most common injuries is as the following：

1.	Ligament sprains, blisters, scrapes, bruises are worth your attention.
2.	“Tennis Elbow” happens when there is injury to the outside (lateral) part of the elbow. Ill-designed grip, wrong posture, or overuses of muscle all contribute to tennis elbow.
3.	“Tennis Leg” is the muscle injury that happens on the inner side of upper leg. The muscle of leg suffers acute laceration. The injury also causes bruises and timidity. People may have difficulty in walking. Surgery is sometimes necessary treatment.

Given the above information, we have to know that correct postures and adequate warm-up can keep muscles; tendon and ligament in good condition and also reduce the risk of injuries.

Resource from ：Healthy Network http://www.trustmed.com.tw/news/2000/09/18/20000915010.html

Jogging

The intensity of jogging can make the 50% of our oxygen-inhaling rate. It has the following advantages for our bodies：

1.	Increase the systole
2.	Improve the blood circulation of heart
3.	Improve the lung condition

Jogging isn’t an activity for people who have problems on spine, knee or ankle. Warm-up before and relaxation after are important for joggers.

1.	Warm up： It helps to stretch the body and strengthen the flexibility of the lack and lower.
2.	Cool down： Don’t have a sudden stop after exercise. A sudden stop may cause blood circulation in the lower part of our bodies and hence result lack oxygen in the brain.

Resource from ：A-Sheng’s life tips http://nknucc.nknu.edu.tw/~s1378/wjs-4-09-15.htm

Boat-Rowing

Jogging is the most common activities people take to improve their heart and lung condition. However, for those who are injured or have problems on knees, this activity becomes less appropriate. Like jogging, boat rowing can improve our heart and lung condition without extra pressure on knees.

People make several mistakes while rowing boat：

1.	Too fast. In order to exercise our muscles and to keep bodies in good shape we have to do the most appropriate amount of exercise. Do not hurry, then injury can be avoid.
2.	Too short. In order to see its effect on our bodies, do more than 20 minutes.

The correct posture is equally important in terms of avoiding injuries：

1.	The back has to keep straight.
2.	While pulling paddles, the head, neck and back all have to stay straight, instead of moving backward or forward.
3.	The wrist shouldn’t point upward. While moving paddles, use the strength from the upper part of body, including the back and both hands. Don’t merely use the strength from wrists. Elbows should be gently close to the both sides of body.
4.	While letting go paddles, do it gently and slowly. You should feel the tense muscles. Don’t just drop paddles carelessly. The joints of arms and legs should be kept slightly bent to avoid injury.

If you don’t feel comfortable, check your doctor before get engaged in any activities.

Resource from ：http://dir.pchome.com.tw/bin/searchp?key=%A6E%B2%EE%AA%BA%A6n%B3B

Walking

According to the survey conducted by the Department of Health, there are 6.3% of people over 12-year-old suffering heart disease. The number is increased to 23.2% among people over 65. The rate is one out of five on average. DOF encourages people to stay away from 3H- high pressure, hyperlipidemia and diabetes. In addition, appropriate diets should include less oil and salt, more fiber. Quit smoking and liquor as well as exercise are curtail for health. Walking is considered the most perfect exercise.

73% of people like to take walks on Sundays, while 42% are more for television and another 29% for trips. 22% are indicated to engage in religious activities. Many people follow doctors’ advice, “30 minutes a day on walk can keep heart healthy.”

The following people cannot take a walk after meals：

1.	People who have heart diseases.
2.	After-meal walk for people who have high pressure and diabetes can easily trigger hypo tension. They may get dizzy, weak and then faint.
3.	After-meal walk for patients of gastroptosis can cause abdomen discomforts, which is followed by nausea.
4.	After-meal walk for patients of anemia or hypo tension cause the lack of blood circulation in the brain. Therefore, people may feel dizzy and faint.

People mentioned above along with the elder should not talk a walk right after meals. They should take a 30-minutes rest before any walking.

Resource from ：Health Channel-the north http://health.big5.enorth.com.cn/system/2002/01/03/000234484.shtml

Biking

Biking seems such an easy exercise. But do you know how it could help us keep in shape?

When we do biking, our joints are pressure-free. Therefore, biking serves the purpose of good exercise for overweighed people or people who have weak knees.

One hour biking can generally reduce 600 calories. It also helps the heart and lung condition. The following are tips：

1.	No sliding. Sliding cannot increase the breathing rate. We should keep stepping the pedals and moving legs.
2.	Wrong posture can exhaust us easily. The correct riding should include the following： the back and the horizon line should form an angle of 45.Points of Toes should be kept downward when stepping pedals. When pedals are rotating to the upper position, legs shouldn’t be bent over the angle of 35.

Resource from ：Healthy Network http://www.trustmed.com.tw/news/2001/01/05/20010105003.html

Badminton

The advantages of playing badminton：

1.	Control weight; avoid accumulating unnecessary fat.
2.	Lower blood pressure; improve blood circulation; avoid heart disease and stroke.
3.	Prevent or control diabetes.
4.	Increase the strength and flexibility of muscles. Avoid backache and atrophy.
5.	Prevent osteoporosis.
6.	Improve mental health.
7.	Increase basic metabolism.
8.	Improve heart and lung functions.
9.	Increase the sensitivity of insulin.

Resource from ：http://nknucc.nknu.edu.tw/~s1378/wjs-4-09.htm

Taijiquan

This is an activity conducted by the harmony of body movements and breathing. It’s appropriate for less stronger people or for the elder.

The gained advantages are as the following：

1.	Improve the heart and lung functions.
2.	Strengthen the lower part of body.
3.	Increase the flexibility of the lumbar vertebra.
4.	Improve the balance of body.

But squatting is a frequent action for this activity. Therefore, people who have joints problems should not do this exercise.

Resource from ：A-Sheng’s life tips http://nknucc.nknu.edu.tw/~s1378/wjs-4-09.htm