It is generally believed that moderate-intensity exercise is more conducive to prolonging life.
An article on exercise intensity and life span published at the meeting of the European Society of Cardiology a few years ago holds that exercise intensity is the key to prolong life span, which proves that high-intensity exercise helps to prolong life span, but the length of exercise time is not so important.
A study by Professor Klaus Gabel of james cook University also shows that the risk of premature death of people who often engage in strenuous exercise is reduced by 13%. Even if the strenuous exercise is less than 1/3 of the total exercise, the risk of premature death is reduced by 9%. As long as the body allows, healthy people should engage in at least 150 minutes of moderate-intensity exercise and about 20 to 30 minutes of strenuous exercise every week. For those who are healthy, it is not dangerous to do more exercise than recommended.
To sum up, exercise is definitely good for your health. Exercise time should be at least 150 minutes per week. If time and physical conditions permit, try to exercise 1 hour every day, and the exercise intensity is preferably medium and high. Pay attention to heart rate and physical feelings.
Heart rate: In the early stage of exercise, if the purpose is to reduce fat, the heart rate can be controlled at 64%-76% of the maximum heart rate (220-one year old). If the main purpose is to exercise and improve immunity, endurance and cardiopulmonary function, the heart rate should be controlled at 76%-96% of the maximum heart rate, and 96%- 100% of the maximum heart rate is suitable for improving lactic acid tolerance. Even if the heart rate is about 80%-90% of the maximum heart rate, it is a relatively high-intensity exercise. Older exercisers are not recommended to exceed 90% of the maximum heart rate, especially not to keep the heart rate above 90% for a long time. Inexperienced exercisers should try their best to avoid drastic fluctuations in heart rate during exercise. When doing sports such as hiit, tabata and variable speed running, the number of times per week should be controlled, which can be 1-3 times. During high-intensity exercise, you should also keep your heart rate fluctuating in a relatively small range.
The body feels more comfortable, so it is better not to be dizzy, disgusting or vomiting. When various symptoms appear, it is necessary to reduce the intensity of exercise, shorten the time, or even stop exercising. Regular physical examination every year.
Besides exercise, diet, sleep and psychology, we should also pay attention to the fact that people's life span is determined by many factors. Although genes play a decisive role, the day after tomorrow is also very important. Just like a car, whether it is an ordinary family car or a luxury car, if it is well maintained and used the day after tomorrow, it can prolong the life of the car.
Be sure to warm up before exercise, dynamically stretch muscles and joints, and it is best to warm up the equipment before exercise. Don't stop exercising immediately after exercise, especially after aerobic exercise. Do cold body exercises, let the heart rate drop slowly for a few minutes, and don't let the heart rate drop off a cliff.
Ten benefits of strenuous exercise: 1, increasing vital capacity; 2. Improve insulin sensitivity and stabilize blood sugar; 3. Stabilize blood lipid level; 4. Lower blood pressure; 5. Improve platelet aggregation; 6. Improve heart function; 7. Improve immunity; 8, make the human body less prone to inflammation; 9. Reduce the risk of obesity; 10, reducing the psychological burden.
Specific how to exercise, or step by step, whether it is moderate intensity or high intensity exercise, as long as you insist on exercise, you should pay attention to avoid injury when exercising.
The statement that exercise can prolong life does not stand scrutiny. Nowadays, many people advocate health preservation, but not everyone is very clear about how exercise can achieve the best health preservation effect. There are too many ways to exercise, but not all of them are universal. People of different ages and physical qualities should make exercise plans according to their actual conditions. Only in this way can we achieve the ideal exercise effect.
In real life, it is not uncommon for people to pursue health but it is counterproductive. I know a good buddy who has been running for many years and gets up early every morning. I have persisted for many years, and many people who like morning exercises often see his youthful figure. However, on the way to running one morning, he accidentally fell on the sidewalk by the side of the road and never stood up again. His father is my immediate superior. Every time I think of his son who died young, my eyes are full of tears and I mutter to myself, "Alas, he left too early, when he was only in his thirties ...".
Now with the continuous improvement of people's living standards, more and more people begin to pursue health and longevity. However, it is not enough to have good wishes. We should make serious efforts on how to choose exercise methods, exercise and keep healthy, and avoid blind practice. It should vary from person to person, from person to person. People who want to pursue health and longevity should think carefully and never take it lightly.
What is certain is that middle-aged and elderly people will definitely lose their lives when running.
Proper exercise, walking slowly and walking slowly is the way to live longer.
What is the basis of absolute life reduction by running?
People's physiological functions are limited, especially the functions of bones and joints.
Physiological function of human body;
Women began to develop at the age of 7, reached the peak at the age of 42 after six growth periods, and then began to decline.
Male development began at the age of 8, reached its peak at the age of 48 after six growth periods, and then began to decline.
Professor Yu Fu, an anti-aging expert in Chinese traditional medicine, confirmed that 50-59 years old is a 1o year in which human microcirculation disorder drops sharply. Because of microcirculation disturbance in capillaries, arterial blood can't exchange substances normally through arterial capillaries, which transports nutrients, Shui Gu essence and oxygen in blood to the growth of bone cells, leading to osteoporosis.
According to the statistics of the World Health Organization;
The incidence of osteoarthritis in people over 50 years old is 50%!
Among people over 55 years old, the incidence of osteoarthritis is 8o%!
Modern medical research shows that; The formation of osteoarthritis is mainly caused by direct injury, indirect injury and long-term strain, which leads to microcirculation disturbance, oozing blood and bleeding in the tissue, leading to hematocele and aseptic inflammation in the tissue, resulting in tissue swelling and pain. Adhesion will occur if blood deposition cannot be converted and absorbed in time. Adhesion of muscles and tendons, ischemic contracture and cramp, and adhesion inside and outside joints make joints stiff and degenerate, resulting in osteoarthritis.
Long-term running and exercise will cause long-term bone strain, accelerate the occurrence of microcirculation disturbance, and cause capillary wall seepage and bleeding, which will cause osteoarthritis. Is there a reason for longevity?
Osteoarthritis is 50% at 50 years old and 80% at 55 years old! It is completely consistent with the IO year argument that the age of 50 ~ 59 is the sharp decline of microcirculation disorder.
Middle-aged and elderly people must not run long distances or exercise vigorously. Long-term strain will accelerate the occurrence of microcirculation disturbance and cause osteoarthritis.
Pay attention to my own dynamics and have a look.
Guangdong folk Chinese medicine, founder of five treatments for all diseases.
A: It is common sense that exercise can prolong life. In fact, the length of a person's life depends on whether a person's body is healthy or not, whether his internal constitution is good or not, whether his immune function is strong or not, and whether he will live long when he is old and sick. I think people who live a long life are related to all aspects of nutrition in infancy.
For example, before birth, the mother was healthy, well nourished during pregnancy, and after birth, she had enough milk and a long lactation period. When children are in infancy, they are not short of nutrition, have strong immune function, are in good health and have enough body. He seldom got sick all his life, and naturally lived a long life in his later years. Children who are weak from childhood, or children born with genetic diseases, will certainly not live long after they get old. Of course, middle-aged and elderly people with good physical fitness can prolong their life through proper physical exercise.
Life lies in reasonable exercise. Research data show that reasonable exercise can increase health reserve and thus prolong life. If the exercise dose is insufficient, the improvement effect is not obvious. On the other hand, if the exercise dose is too large, it will continue to reduce the health reserve, thus reducing life expectancy.
Everyone's exercise dose is influenced by many factors. 1) age factor. According to statistics, exercise dose is roughly inversely proportional to age, but well-trained people will have much greater exercise tolerance than those without training background. 2) Mental stress, insomnia, fatigue and poor diet will obviously reduce the health reserve, thus reducing exercise tolerance. At this time, excessive exercise will reduce life expectancy. 3) Diseases, including acute infection, cardiovascular and cerebrovascular diseases, chronic metabolic diseases and malignant consumptive diseases. Both greatly reduce the health reserve, and high-dose exercise increases the risk of accidental death.
Therefore, whether a certain exercise dose increases or decreases life span depends on everyone's specific health reserve. Appropriate exercise dose should be determined according to the dynamic change of health reserve value, so as to maximize the healthy life. I also have an article about how to measure health reserve and how to calculate exercise dose, so please pay attention.
Huangdi Neijing said: "Ancient people, knowing it, learning Yin and Yang, and counting tricks, eating moderately, living regularly, and not acting rashly, can live in harmony with God and die at the age of 100." Therefore, to take a healthy road, you must meet certain skills and have a regular work and rest, so that you can live a long and healthy life instead of being a cold-blooded animal every day.
However, Huangdi Neijing does not give the evaluation and calculation methods of these quantitative laws, which makes ordinary people at a loss. So that for thousands of years, the average life expectancy of China people is less than 35 years old, and 70 years old is very rare. Today, with the help of scientific quantitative evaluation and calculation methods, the average life expectancy has exceeded 75 years, and people aged 70 to 80 can be seen all over the street, which is not rare at all.
Many people often have minor illnesses or are often unwell, which is a sign of low immunity. Immunity is the body's barrier against foreign enemies and the scavenger of foreign bodies in the body. Exercise is a very effective method if you want to improve it. Experts recommend the following kinds of sports that are not difficult and aggressive:
go for a walk
Studies have shown that after adhering to moderate exercise, the risk of human infection with respiratory diseases can be reduced by as much as one-third in a period of time.
Take a walk for 20-30 minutes every day, 50-70 steps per minute, 3-5 times a week, relax and don't be stiff. "Walking after meals" means that after 30-60 minutes, it is suitable for people with excessive digestion or obesity.
jogging
Long-term jogging can enhance cardiopulmonary function, exercise muscle endurance, reduce fat accumulation and promote metabolism, which is a good way to keep fit.
It is best to choose a time and place with suitable temperature and sufficient light for jogging. If Fun run, pay attention to wearing bright reflective clothes and avoid vehicles. When running at low speed, the stride length is reduced, and the distance between feet and the ground is kept low, so the effect of jogging will be more significant.
taiji
Tai Chi is an aerobic exercise, which combines rigidity with softness and has continuity. It can also cultivate one's self-cultivation and cultivate one's mind. All muscles can be used, movements can exercise the coordination of hands and feet, and men, women and children are suitable for physical exercise.
Ordinary people play Tai Chi, don't rush for success, and coordinate breathing, heartbeat and movements to play the greatest role in Tai Chi.
yoga
Yoga emphasizes inner peace. People who insist on yoga exercise for a long time are more likely to release stress, which is helpful for emotional regulation and self-regulation of endocrine and immune systems.
Yoga exercise should be simple, warm-up exercise should be enough, and it is best to have someone to guide it.
The wisdom of being less sick is to make your body strong. Which sport is not the most important, the most important thing is perseverance. I hope everyone can be painless and healthy!
Exercise can increase life span, depending on whether you can exercise or not. Exercise evolved from labor.
Proper exercise is good for the body, life lies in exercise, and of course it can prolong life.
Exercise can increase the amount of exercise, but I don't think it has much effect. Athletes and people who like sports may not live long. Most of people's life span lies in their physical qualities: heredity and congenital; Followed by psychology: optimistic, psychological endurance; Third, eating habits: no partial eclipse, no overeating, exercise is only an aid to enhance physical fitness and longevity: healthy living requires exercise and activities.
Generally give you a negative number.