Good cardiopulmonary function, lower risk of certain cancers? Learn to do this to help you strengthen your heart and lungs easily | Micro Health

November 12 is World Pneumonia Day

Winter is the peak season for colds

It is also a high incidence period of pneumonia

According to a large amount of clinical data

The lungs are the most delicate organ in the human body.

It is the most vulnerable line of defense of the human body.

Lung problems

Cerebral infarction, myocardial infarction, heart failure, coronary heart disease

Respiratory diseases, intestinal diseases, etc. may occur!

Studies have shown

“Good cardiopulmonary function leads to lower risk of certain tumors”

Is this true?

How do I know if my cardiopulmonary function is good?

How should we improve cardiopulmonary function?

Experts give you detailed answers!

Liu Jian

Peking University People's Hospital

Chief Physician of Cardiology Department

Key Points

01

Can strong cardiopulmonary function help reduce cancer risk?

Recently, researchers from the University of Gothenburg in Sweden published a research paper in the British Journal of Sports Medicine. The study found that people with healthy cardiopulmonary function are associated with a reduced risk of nine specific cancers, including a 42% reduction in the risk of lung cancer.

The study is the first to demonstrate that better cardiopulmonary function is associated with a reduced risk of head and neck cancer, esophageal cancer, stomach cancer, pancreatic cancer, liver cancer, colon cancer, rectal cancer, and kidney cancer. In addition, the study found that better cardiopulmonary function is also associated with a 20% to 40% reduction in the risk of cancer in the overall gastrointestinal tract. Regarding the increased risk of skin cancer and prostate cancer in those with better cardiopulmonary function, the researchers believe that the increased risk of skin cancer may be due to exposure to higher ultraviolet rays, while the increased risk of prostate cancer may be attributed to increased screening.

In short, this large-scale study provides very valuable data confirming that good cardiopulmonary fitness is associated with a reduced risk of cancer. Although this study is an observational study and cannot draw a causal relationship, it still suggests that improving cardiopulmonary fitness may bring a series of additional health benefits.

Key Points

02

3 tips to help you test your cardiopulmonary function

1. Resting heart rate

The better the cardiopulmonary function, the lower the resting heart rate. The normal resting heart rate is 60 to 80 beats per minute. If it is higher than 80 beats per minute, it means that the cardiopulmonary function is relatively weak.

2. Stair climbing ability

If you climb 3 floors without experiencing chest tightness, shortness of breath, or wheezing, it proves that your cardiopulmonary function is good.

3. Elbow to knee position

Lie flat on the ground with your back against the ground and your hands on your ears. At the beginning of the movement, lift your right elbow and left knee. Try to touch your elbows and knees together without leaving your lower back off the ground. Return the movement to the point where your upper back is close to the ground, with your feet on the ground, and test alternately from left to right. The passing standard is 60 times in 1 minute. If you can't do 60 times in 1 minute, it may indicate a minor problem with your cardiopulmonary function.

Key Points

03

What harm does poor cardiopulmonary function do to the body?

1. Poor cardiopulmonary function is more likely to induce heart failure

Good cardiopulmonary function indicates that all functions are normal and the body has a strong ability to withstand loads. If the cardiopulmonary function is poor at a young age, the risk of cardiovascular disease in the future will increase significantly, and may even develop into heart failure.

2. Poor cardiopulmonary function is more likely to affect life expectancy

Cardiopulmonary function reflects the ability of physiological functions to operate. Poor cardiopulmonary function at a young age will inevitably affect life expectancy. Strenuous exercise for people with poor cardiopulmonary function can increase the burden on the heart, which can lead to sudden cardiac death in severe cases.

3. Poor cardiopulmonary function is more likely to induce fatty liver

Even if their weight is within the normal range, people with poor cardiopulmonary function are prone to fatty liver.

4. Poor cardiopulmonary function is more likely to affect surgery

Some patients have difficulty tolerating anesthesia due to poor lung function and may suffer respiratory failure during surgery; even after a successful surgery, their recovery will be slower than others.

5. Poor cardiopulmonary function makes you more susceptible to aging

Aging follows certain rules. If you exercise appropriately, your cardiopulmonary function will not decline, your blood vessels will be unobstructed, your lungs will be able to inhale sufficient oxygen, and your heart will have enough power to deliver oxygen throughout the body through the blood vessels to meet the body's needs. This is the secret to keeping your organs from aging.

6. Poor cardiopulmonary function makes brain atrophy more likely

In February 2022, the official website of the Norwegian University of Science and Technology released a large-scale study conducted by the school and involving more than 1,500 elderly people. A total of more than 1,500 elderly people in their sixties and seventies were tracked, and based on the analysis of various indicators after five years, it was concluded that the stronger the cardiopulmonary function of the elderly, the lower the atrophy rate of the cerebral cortex in these five years. Participants with better physical fitness reacted faster, and as their physical fitness increased, the elderly's short-term memory improved.

Key Points

04

How to improve cardiopulmonary function?

1. Regular exercise

Regular exercise will increase the weight of the heart, increase the volume of the heart cavity, and thicken the ventricular wall, all of which improve the heart's ability to work. Therefore, exercise is very important for improving cardiopulmonary function.

For most people, aerobic exercise is a good choice. Maintain 150-300 minutes of moderate-intensity aerobic exercise per week, such as cycling, walking, brisk walking, swimming or climbing stairs . If you choose anaerobic exercise, it is recommended to do 75-150 minutes per week. The key to exercise is persistence. You need to persist 3-5 times a week. Each exercise time should not be less than 20 minutes, and there is no need to exceed 1 hour.

While doing aerobic exercise, you can also add some resistance exercise, such as using dumbbells, squats, and elastic bands for strength training. It is worth noting that patients with cardiopulmonary diseases and the elderly should exercise gradually, with 5 to 10 minutes of warm-up before exercise and 5 minutes of relaxation after exercise. Do not rush to do strenuous exercise.

Zhang Jianmei

Institute of Sports Medicine, General Administration of Sport of China

Deputy Director of Sports Medical Supervision Research Center

2. Breathing Exercises

【benefit】

Whether your cardiopulmonary function is not very good at ordinary times, or you are in the recovery period of a respiratory disease, you can try to practice, which can help us enhance our cardiopulmonary function.

【Action Essentials】

1. First, spread your legs shoulder-width apart, place your right hand on your chest and your left hand on your lower abdomen. The purpose of the gesture is to feel the abdomen bulging and the chest breathing process.

2. We divide the breathing into two processes: inhalation and exhalation. Close your mouth, inhale through your nose, and expand your abdomen. At this time, the diaphragm will drop, causing the heart to relax, improving the diastolic function and increasing the amount of blood returning to the heart.

3. When you exhale, your lower abdomen will be sunken, your diaphragm will be lifted up, your lips will be like a fish mouth, and then the air will come out slowly. When you exhale, the diaphragm will be lifted up, which can increase the contraction function of the heart and empty the residual air in the lungs.

4. Do 8 to 12 times per set, 2 sets a day. This breathing exercise not only significantly improves lung function, but also significantly improves the contraction and relaxation function of the heart.

Note: When inhaling, use your nose to take in as much air as possible. When you feel your lower abdomen expand, it means you have found the feeling. Then, exhale all the air in one go. This completes the exercise.

When you first start practicing, pay attention to controlling the intensity and don't feel like you're holding your breath. Practicing step by step can help us enhance our cardiopulmonary function.

Source: CCTV Life Circle