Do you know what the best exercise is?

Authoritative medical journal The Lancet

A study on sports was published.

The best exercise is-

Swing ball game! ! !

In this research involving 654.38+200,000 people, 75 kinds of sports were identified. For the convenience of statistics, they divide these sports into eight categories: team sports, cycling, aerobics or gymnastics, running or jogging, leisure sports or others, winter sports or swimming pools, walking and others. This paper analyzes the influence of different sports on physical and mental health and draws this conclusion.

Not only did you find the best exercise,

Pay attention to it every time you exercise.

Exercise time is not as long as possible.

The best duration is-

Between 45 and 60 minutes!

In terms of the length of time, the best duration of each exercise is between 45 minutes and 60 minutes. Less than 45 minutes will weaken the effect, and more than 60 minutes will not only have no higher income, but also easily produce negative effects.

From the frequency point of view, 3-5 days a week, every day 1 time has the highest income. Of all the sports, only the frequency of walking can be slightly higher, up to 6 times a week.

Why is the swing the best exercise?

Swing can stimulate the shoulder muscles and biceps brachii and triceps brachii, effectively enhancing the strength of the shoulder and arm muscles. In the process of fast movement, the whole body muscles need to be coordinated, especially the leg muscles will be effectively exercised.

At the same time, it promotes the brain to think quickly and nervously, which has the function of strengthening the brain; It can also adjust the movement of the eyes and promote the blood supply and metabolism of eyeball tissue.

According to the research of The Lancet, swing sports such as badminton and tennis can reduce all-cause mortality by 47%, all-cause mortality by 28% for swimming in the second place and all-cause mortality by 27% for aerobic sports in the third place.

Therefore, the swing ball is a healthy sport.

The golden movement of every era.

In fact,

Exercise is a prescription,

Through the best exercise,

Different age groups also have the most suitable way for them.

1-7 years old

swim

Children of this age are in a period of rapid development. Swimming can not only regulate cardiopulmonary function, but also exercise physical coordination ability, laying a good physical foundation for children.

8-25 years old

ball games

At this age, ball games can improve reaction speed, cardiopulmonary endurance and contribute to the development of muscles and bones.

/kloc-children around 0/0 can practice small ball games such as table tennis and badminton to exercise their flexibility; If you are older, you can participate in competitive sports such as basketball and volleyball.

26-45 years old

Climbing and jogging

At this stage, people are in the critical period of life and career climbing, with great pressure and easy to induce chronic diseases. Mountain climbing and jogging can not only improve cardiopulmonary endurance, accelerate metabolism, but also relieve stress.

But it is not recommended that obese people and people with poor joints often climb mountains.

46-65 years old

Walk briskly and exercise your strength.

The physical strength and muscle mass of people in this age group begin to decline, and exercise should be safe, simple and stable. Walking can improve blood circulation and reduce body fat rate; Strength exercises such as squatting and lifting dumbbells can enhance muscle strength.

After the age of 65

Lunge exercise

This age group is in a period of physical decline, muscle degeneration is accelerated, and it is easy to fall when walking. It is recommended to do more stability exercises, such as supine leg lifts and lunges. This action is less intense at the beginning and gradual.

Exercise prescription for special people

For special people,

Physical condition should be used as a reference standard for selection.

Patients with chronic diseases may wish to choose this way to exercise.

1

hypertension

Hypertensive patients should choose a small amount of moderate aerobic exercise, which may lead to a slight increase in blood pressure in the early stage, but after long-term persistence, the capillaries in the muscles will expand, and blood pressure can also be lowered by improving mood.

Recommended sports: Walking, jogging, Tai Ji Chuan, Qigong, swimming, cycling, fitness dancing, etc.

2

diabetes

Diabetes combined with flexibility, aerobic exercise and strength training can better control blood sugar. When exercising, you may wish to do stretching exercises first, stretching your legs and twisting your hips, which can not only increase the flexibility of your whole body, but also prepare for more exercise later;

Recommended exercise: walking, Tai Ji Chuan, self-made gymnastics aerobic exercise, consume excess fat in the body; Finally, you can do local strength exercises, such as lifting dumbbells.

three

heart disease

Generally speaking, the most suitable exercise for heart patients is walking. It's better to walk on a flat road than climb stairs. Start exercising five days a week, twice a day, and gradually increase to daily exercise.

Whether the intensity of exercise is appropriate can be estimated by the heart rate during exercise. Generally speaking, young people's heart rate reaches 150 1 min after exercise, and old people reach 120 1 min, which can achieve safe and effective exercise intensity.

Sources: Run Run Shaw Hospital (ID:srrsh 199405), Popular Science China (ID:Science_China), human health, medical recommendation, People's Daily.