To benefit the health of the good skin and the body as a whole. The average person should exercise at moderate intensity for 150 minutes a week, with either running moderately fast or dancing, which increases the heart rate, but not too much and makes them feel tired. But still able to speak in short sentences or do intense exercise 

Which is doing activities that require increase physical exertion By exercising for 75 minutes / week with activities such as climbing, playing football, playing volleyball, etc. Which will cause a high heart rate. Faster breathing, speaking a word is speak but not a sentence may also try a combination of ufabet thai exercise. The heavy medium with a very heavy, perhaps by walking, running or swimming with exercises to increase. Muscle least 2 times / week.  

However, before exercising, you should consult Doctor how to Do exercise that is suitable for your own health as well. Especially if you are a long time out of exercise. Have chronic health problems such as heart disease, diabetes, arthritis Or if there are any concerns to be able to exercise safely and effectively.

Skin care when exercising

Although exercise is beneficial for the skin. However, it is a good idea to prepare yourself for or prevent skin problems and other health problems while exercising, as this may be done .

• Before exercise Make-up on the face should be remove with a makeup remover that does not contain oil. Including wearing clean exercise clothes And if you have to exercise outdoors, you should apply a type of sunscreen that does not contain oil. It is waterproof. And has a sun protection value of SPF 30 or higher to help protect against UVA and UVB rays.
• During exercise that the face should be wiped with a clean cloth. By lining the face gently and avoid sharing sports equipment with others. Because they may contain oily or bacteria that may cause acne accumulation. But if necessary to share the device with other people Always wipe clean before use.
• When you stop exercising, cool down your body gradually for at least 5 minutes to help adjust your exercise rate. Normal heartbeat and body temperature. After that, take a shower and wash your face with products that are gentle on your skin. But if you can’t take a shower immediately Dressing should be change and acne prone areas may be wipe with salicylic acid facial wipes. Which may help prevent clogging of pores.  

You should also take care of your skin’s health by drinking 8 glasses of water a day, including eating foods containing beta-carotene, vitamin A, vitamin E and vitamin C, which are antioxidants. That may damage skin health They should eat foods such as eggs, meats, green leafy vegetables, whole grains, olive oil, pumpkin, carrots, papaya, citrus fruits, etc.