The three exercises with the best effect on prolonging life, but walking is not one of them? The first one is...

Among hundreds of sports, which ones are most beneficial to the health of the general population? Which ones can reduce mortality the most?

What can reduce the risk of cardiovascular disease? Let's take a look.

01

Indoor Fitness

Reduce all-cause mortality by 27%

Common projects:

Aerobic exercises such as aerobic gymnastics, dance, yoga, etc.

benefit:

When doing indoor aerobic exercise, the amount of oxygen inhaled by the human body is basically the same as the demand, which can exercise the cardiopulmonary function, improve blood vessel function, and lose weight. It can help improve high blood pressure, high blood sugar, and high blood lipids, and can reduce the risk of cardiovascular disease by about 36%. If the recommended amount of exercise can be achieved, the all-cause mortality rate can be reduced by about 27%.

Recommended amount of exercise:

It is best to do 30 minutes to 1 hour of indoor aerobic exercise every day, and an additional 150 minutes of strength resistance training per week.

Note:

The intensity of indoor aerobic exercise is relatively low. To achieve the best results, you need to maintain a "moderate intensity" continuously, that is, your heart rate and breathing will slightly speed up during exercise, but you can still speak and communicate.

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02

swim

Reduce all-cause mortality by 28%

Common swimming styles:

Breaststroke, backstroke, freestyle, etc.

benefit:

Swimming can improve blood circulation and cardiopulmonary function while exercising muscles throughout the body, prevent cardiovascular diseases such as arteriosclerosis in the elderly, slow down the decline of respiratory function, and reduce the risk of cardiovascular disease by about 41%. If the recommended amount of exercise is achieved, the all-cause mortality rate can be reduced by about 28%. In addition, when the human body is underwater, the pressure on the spinal joints and knee joints is less, making them less likely to be injured.

Recommended amount of exercise:

Swimming is a moderate-intensity aerobic exercise. It is recommended that you swim for about 30 minutes each time and 3 to 5 times a week.

Note:

When it comes to swimming, breaststroke, backstroke and freestyle are suitable for different people. When swimming, you need to consider your own physical health condition, such as whether you have knee joint disease or waist disease, and then choose a swimming style that suits you according to your own situation.

Breaststroke is not suitable for people with knee joint disease and bow legs;

Backstroke is not suitable for people with shoulder or ankle injuries;

Freestyle swimming is not suitable for patients with lumbar disc herniation and low back and leg pain.

03

Racket Sports

Reduce all-cause mortality by 47%

Common projects:

Badminton, table tennis, tennis, squash, etc.

benefit:

Racket sports often require the mobilization of multiple muscle groups in the body, and the coordination of the hands and eyes by looking at the ball. At the same time, there will be a relative burst of power at the moment of hitting the ball. It emphasizes coordination, flexibility, and a certain degree of endurance, which can help us improve muscle and bone strength, cardiopulmonary function and coordination, and can make people more focused, keep the brain active, and help delay brain aging and protect the cardiovascular system.

Compared with participants who did not engage in physical activity, those who participated in racket sports could reduce the risk of cardiovascular disease by about 56%. If they could achieve the recommended amount of exercise, they could reduce the all-cause mortality rate by about 47%.

Recommended amount of exercise:

Tennis and squash are high-intensity aerobic exercises, and it is recommended to exercise for 1 to 2 hours per week.

It is recommended that adults perform 150 minutes of equal-intensity aerobic exercise per week.

Note:

When middle-aged and elderly friends choose racket sports, they should consider their own conditions, such as whether they have primary diseases or injuries in the knees, ankles, and shoulders. For example, badminton generally requires higher physical fitness, a large venue, and fast ball speed. Middle-aged and elderly friends should be cautious when choosing badminton, while table tennis does not require as much activity and the venue is smaller.

Racket sports mainly emphasize the confrontation between two parties, which still requires the participation of two people. This is good for people's physical and mental health in terms of entertainment and participation.

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If you really don't have extra time to do the above exercises

Then the most common walking

It can also reduce the mortality rate to a certain extent

04

How can we live longer and longer?

Research shows that:

1. People who walk more than 10,000 steps a day can reduce the risk of cancer, cardiovascular accidents and all-cause death.

2. On this basis, people with higher daily walking intensity (pace calculated in steps per minute), that is, people with faster walking speed, can further reduce the risk of cancer, cardiovascular accidents and all-cause death.

Compared with the number of steps per day, walking intensity (pace) shows a stronger correlation with health benefits in terms of cancer, cardiovascular accidents and all-cause mortality. In order to achieve health goals, you can walk at a faster pace in your daily life.

Three elements of fitness walking: stride, speed, and gait

Stride: The stride for fitness walking should be larger than that for normal walking, just half a foot longer.

Walking speed: 2 to 3 steps per second, about 120 to 144 steps per minute. This will help increase your heart rate and activate your cardiopulmonary function.

Gait: It should be light, with knees slightly bent when feet land on the ground, and the transition from heel to toes should be smooth. At the same time, the center of gravity of the body should move quickly. During the process, we need to adjust our breathing, keep our upper body straight, and swing our arms naturally.

During fitness walking, when you feel shortness of breath and slight sweating on your body, you should maintain this feeling for more than 20 to 30 minutes to have an effect on your heart and lungs.

05

Although exercise is good, it can hurt your body if you do it the wrong way

The three main causes of sports injuries: insufficient warm-up, venue factors, and fatigue training.

1. Warm up:

No matter what sport you do, you must warm up first, especially for racket sports and swimming, which require full-body muscle coordination. You must warm up in advance by doing kicking, stretching and other movements, and then proceed with the exercise step by step to avoid getting injured easily.

2. Site factors:

When exercising, you should choose a suitable sports venue, wear appropriate sports equipment, such as sportswear and sports shoes, etc., and pay more attention to the lighting and temperature. For middle-aged and elderly people, cold temperatures may cause joints and muscles throughout the body to become stiff, which may easily lead to unnecessary injuries during exercise.

3. Training intensity:

No matter what kind of exercise you do, you must not train to fatigue. Sometimes we may feel that we don’t have time to exercise during the weekdays, so we exercise for two or three hours on weekends. The exercise time is relatively concentrated. This way of exercise is wrong. It is recommended to divide the exercise into different stages, and each time should not be too long, so as not to easily get tired.

Moreover, no matter what kind of exercise you do, if knee pain persists for more than 2 hours after the exercise, it means you have exercised too much and you need to reduce the amount of exercise . You should adjust the amount of exercise according to your age.

Expert: Lv Hongbin, Director of Sports Medicine Department, Xiangya Hospital, Central South University, Chief Physician

Source: CCTV Life Circle

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

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