In hundreds of sports,
Which sports are most beneficial to the health of the general population?
Can you reduce the mortality rate the most?
Can you best reduce the risk of cardiovascular disease?
Let’s take a look with Xiaobian ~
01
Indoor fitness
Third place: indoor fitness
Reduce all-cause mortality by 27%
Common items:
Aerobic gymnastics, dancing, yoga and other aerobic exercises.
Benefits:
When doing indoor aerobic exercise, the oxygen inhaled by the human body is basically equal to the demand, which can play the role of exercising cardiopulmonary function, improving vascular function and losing weight, helping to improve hypertension, hyperglycemia and hyperlipidemia, and reducing the risk of cardiovascular diseases by about 36%. If the recommended exercise amount can be achieved, the all-cause mortality can be reduced by about 27%.
Recommended amount of exercise:
It is best to do indoor aerobic exercise for 30 minutes-1 hour every day, and do extra strength resistance training for 150 minutes every week.
Precautions:
The intensity of indoor aerobic exercise is relatively low. In order to achieve the best effect, it is necessary to maintain a "moderate intensity" continuously, that is, the heartbeat and breathing are slightly accelerated during exercise, but the degree of barely speaking and communicating can be achieved.
02
swim
Second place: swimming
Reduce all-cause mortality by 28%
Common swimming strokes:
Breaststroke, backstroke, freestyle, etc.
Benefits:
Swimming can help improve the whole body blood circulation and enhance the heart and lung function, prevent the elderly from suffering from cardiovascular diseases such as arteriosclerosis, delay the decline of respiratory organ function, and reduce the risk of cardiovascular diseases by about 41%. If the recommended amount of exercise can be achieved, the all-cause mortality can be reduced by about 28%. And when the human body is underwater, the pressure on the spinal joints and knee joints is less, and it is less likely to be injured.
Recommended amount of exercise:
Swimming is a moderate-intensity aerobic exercise. It is recommended to swim for about 30 minutes each time and swim 3 ~ 5 times a week.
Precautions:
For swimming, breaststroke, backstroke and freestyle are not suitable for the same crowd. When swimming, you need to combine your own physical health, such as whether you have knee joint disease or waist disease, and then choose the swimming style that suits you according to your own situation.
● Breaststroke is not suitable for people with knee joint disease and O-legs;
● Backstroke is not suitable for people with shoulder and ankle injuries;
● Freestyle is not suitable for patients with lumbar process and low back pain.
03
Swing movement
First place: Swing.
Reduce all-cause mortality by 47%
Common items:
Badminton, table tennis, tennis and squash.
Benefits:
Swing sports often need to mobilize multiple muscle groups of the body, and the eyes look at the ball for hand-eye coordination. At the same time, at the moment of hitting the ball, there will be a relative explosive force. It emphasizes coordination, flexibility and endurance, which can help us to improve the strength of musculoskeletal, cardiopulmonary function and coordination, make people’s attention more concentrated, make the brain active, and help delay the aging of the brain and protect the cardiovascular system.
Compared with those who did not do physical activities, those who did swing exercise could reduce the risk of cardiovascular diseases by about 56%, and if they could achieve the recommended amount of exercise, they could reduce the all-cause mortality by about 47%.
Recommended amount of exercise:
● Tennis and squash are high-intensity aerobic exercises, and it is recommended to exercise for 1 hour to 2 hours every week.
● Table tennis belongs to moderate-intensity aerobic exercise. It is recommended that adults exercise for 150 minutes every week.
Precautions:
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 knees, ankles and shoulder joints. Badminton, for example, generally requires higher physical fitness, with a large venue and fast ball speed. Middle-aged and elderly friends should be careful when choosing badminton, while table tennis activities are not so large and the venue is smaller.
Swing-and-clap mainly emphasizes the fight between two sides or the participation of two people, which is beneficial to people’s physical and mental health from the aspects of entertainment and participation.
If you really don’t have extra time to do the above exercise.
So the most common walking
It can also reduce the mortality rate to some 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 (the pace is calculated by 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 (walking speed) has a stronger correlation with the health benefits of cancer, cardiovascular accidents and all-cause death. In order to achieve health goals, we can adopt faster walking speed in daily life.
Three elements of fitness walking: stride, pace and gait.
Stride: The stride of fitness walking is larger than that of normal walking, and only half a foot is needed.
Pace speed: Take 2 ~ 3 steps per second, and 120 ~ 144 steps per minute, which is helpful to improve heart rate and activate cardiopulmonary function.
Gait: It should be light, with knees slightly flexed when the feet land, and the transition from heel to toe should be smooth, and the center of gravity of the body should move quickly. During the process, we should adjust our breathing, straighten our upper body and swing our arms naturally.
In the process of fitness walking, when you feel short of breath and slightly sweaty, keep this feeling for more than 20 minutes to 30 minutes to play a role in the heart and lungs.
05
Exercise is good, but the wrong way hurts the body.
Three causes of sports injury
Insufficient warm-up, venue factors, fatigue training
1. Warm up:
No matter what kind of exercise you do, you should warm up first, especially swing and swimming, which are the coordinated exercises of the whole body muscles. You must warm up in advance, and you can do kicking, stretching and other actions, and then exercise step by step to avoid injury.
2. Site factors:
When exercising, you should choose a suitable sports venue, wear appropriate sports equipment, such as sports clothes and sports shoes, and pay more attention to the lighting and temperature. For middle-aged and elderly people, the cold temperature may make the joint muscles of the whole body stiff, and it is easy to cause unnecessary injuries during exercise.
3. Training intensity:
No matter what exercise you do, don’t be tired. Sometimes we may feel that we don’t have time to exercise at ordinary times, so it takes two or three hours to exercise on weekends, and the exercise time is relatively concentrated. This kind of exercise mode is wrong. It is recommended to divide the exercise into various stages, and each time it should not be too long, so that it is not easy to get tired.
Moreover, no matter what kind of exercise, after the exercise, the knee pain lasts for more than 2 hours, which means that the exercise is excessive and the amount of exercise needs to be reduced. Everyone should adjust the amount of exercise according to their age.
Transfer from /CCTV life circle
Source: China Women’s Daily.