If there is a "one-size-fits-all prescription" that can simultaneously control blood pressure, blood sugar, improve sleep quality, relieve anxiety, prevent cancer, and even prevent and treat more than 40 chronic diseases, it is "exercise".

However, there are so many types of exercise, which one is more beneficial to the health of the general population? Can it reduce mortality and help longevity?

A 15-year survey involving 8,<> people in the Lancet, a well-known medical journal, provides the answer.

The researchers analyzed the relationship between different types of exercise and all-cause mortality and found that the three most cost-effective exercises were:

47st place: swing sports (table tennis, badminton, etc.), can reduce the risk of all-cause mortality by <>%;

Second place: swimming, which reduced the risk of all-cause mortality by 28%;

Third place: aerobic exercise, which reduced the risk of all-cause mortality by 27%. These three types of exercise have the most obvious impact on health and longevity.

Why do these three sports have such benefits? Who is better suited for? Let's take a look together -

Swing exercises reduce all-cause mortality by 47%

The study showed that those who played sports such as table tennis, tennis and badminton reduced the risk of cardiovascular disease by about 56% compared with those who were not physically active; If the recommended amount of exercise is achieved, it can reduce all-cause mortality by about 47%.

Why is swing a racket named the "best sport"? These benefits are inseparable:

1. Exercise multi-part muscles and strengthen bones In the process of catching the ball, the muscles of the whole body can be exercised, and the swing can stimulate the biceps and triceps, effectively enhance the strength of the shoulder and arm muscles; Coupled with constant movement and jumping, it can strengthen the muscles of the lower limbs and waist, the muscle strength is strong, the bones will be healthier, and the aging rate will be slower.

2. Improve physical coordination When playing, not only need to make quick judgment, but also the limbs must respond in the first time, which can improve people's sensitivity, coordination and reaction ability.

3. Eye protection and brain protection Before hitting the ball, the eyes should judge the ball path, the brain should quickly judge the ball speed, angle, strength, etc., the eye and brain is an exercise, can make the brain maintain the agility of thinking, can improve reaction and memory.

remind

(1) When middle-aged and elderly friends choose swing sports, they should consider their own conditions, such as whether there are primary diseases or injuries in the knees, ankles, and shoulder joints. Like badminton and tennis, the requirements for physical fitness are generally higher and should be carefully selected. Table tennis is more recommended, the amount of activity is not so large, and the venue is smaller.

(2) Pay attention to the operation specifications during exercise and reduce mechanical actions to avoid sports injuries. If you feel local elbow pain, stop stretching in time.

Before receiving the ball, relax the whole body, drive the forearm with the big arm, and then drive the fingers and wrists to hit the ball hard, do not jerk the arm.

Swimming reduces all-cause mortality by 28%

Studies have shown that swimming reduces the overall risk of death by 28% and the risk of death due to cardiovascular disease by 41%. The main benefits are:

1. Improve cardiopulmonary function When swimming, the respiratory rate and movements should be rhythmically coordinated, forcing each breath to breathe deeper, which enhances the elasticity of lung tissue and thoracic mobility, which is conducive to enhancing cardiopulmonary function.

2. Improve vascular endothelial function A new study published in the Journal of the American College of Cardiology by Sheffield Hallam University in the United Kingdom also pointed out that subjects in the aquatic group had better function of the venules and aortic endothelium and were more conducive to blood pressure control.

3. Protect joints When swimming, the weight of water on joints is small, which can reduce the friction of joints and improve joint flexibility, even people with arthritis can also choose swimming for fitness.

remind

(1) People suffering from heart disease, severe high blood pressure, infectious diseases and ear diseases should not swim.

(2) The elderly should swim according to their ability, it is best to choose breaststroke, backstroke and other swimming styles that are not too physically exerting, and have someone to accompany them when swimming.

(3) Bathe before and after swimming and fully flush away the remaining pool disinfectant on your body.

(4) When swimming, the breathing rate should be rhythmically coordinated with the movement, and the breath must be exhaled clean in the water, and the breath must be sucked in when the water is out.

Indoor aerobic exercise reduces all-cause mortality by 27%

Studies have shown that indoor fitness programs such as aerobics, Zumba, and yoga reduce the overall risk of death by 27% and the risk of death due to cardiovascular disease by 36%.

1. Improve body softness and shape a straight posture Like yoga, many movements are mainly based on slowly stretching the body, which can improve the flexibility of ligaments, thereby improving body flexibility and coordination, especially in the event of accidental injuries, it can effectively avoid and reduce injuries to the body;

At the same time, it can also correct spinal deformation caused by daily fatigue or poor sitting posture, improve some bad posture, and enhance self-confidence.

2. Increase happiness Studies have pointed out that people's participation in team sports, especially sports that need to cooperate with each other (pas de deux, square dance, street dance, etc.), will increase people's happiness.

When the body sways to music, it also relaxes the brain, helps the body harvest dopamine, relieves anxiety, stress, and regulates the brain.

remind

Indoor aerobic exercise is less intense, and for best results, it is necessary to maintain a continuous "medium intensity", that is, the degree to which the heart beats and breathes slightly faster during exercise, but can barely speak.

In addition to choosing the type of exercise, grasping some small details can double the benefits brought by exercise.

Mastering the "two elements" of exercise benefits doubled

11. Golden sports time: 17 o'clock - <> o'clock

Recently, scholars from the Affiliated Brain Hospital of Guangzhou Medical University published a study in Nature Communications to determine the "golden hour" of exercise in the day: 11 o'clock to 17 o'clock.

The researchers divided the participants into four groups: the morning group (4:5-00:11); noon to group (00:11-00:17); mixed groups; Evening group (00:17-00:24).

The data show that compared with the morning group and the evening group, exercise or mixed exercise from 11:00 to 17:00 every day reduced all-cause mortality by 11%, and cardiovascular mortality decreased by up to 28%, especially in the elderly, people with less physical activity (lower than WHO recommended exercise), and people with pre-existing cardiovascular disease.

45. Optimal exercise duration: 60-<> minutes

According to a study in the British Journal of Sports Medicine, more exercise time is not better.

The optimal duration of each exercise is 45-60 minutes, less than 45 minutes, the health effect will be reduced, and more than 60 minutes will not get more benefits.

In terms of exercise frequency, exercise 3-5 days a week, 1 time a day has the best effect. If you choose to go for a walk, you can do it more often, preferably 6 times a week.

Comprehensive Hubei Provincial Center for Disease Control and Prevention public account report Cartography/Yi Shunqing