Exercise is really a very difficult thing for lazy people. But as long as you keep exercising, you can feel that your blood vessels are getting younger in your daily life. It is no longer laborious to climb stairs, and you will not be so tired after working for a long time.

Insisting on exercise is the basis of vascular health. An article published in the Journal of Physiology in 20 18 mentioned that "exercise really helps to improve the health of arteries and blood vessels", not necessarily strenuous exercise, but "persistence" is important.

Shigeki Shibata, a physician at the Institute of Sports and Environmental Medicine, Texas Health Presbyterian Hospital, USA, surveyed 102 people over 60 years old and divided them into four grades: the first grade is those who exercise less than twice a week, the second grade is 2-3 times, then 4-5 times and 6-7 times.

Running is a very good exercise. /Image source: freepik Results They found that the blood vessels of people who exercise the most and the least are not the healthiest, but those who exercise 2 to 3 times, and the blood supply to the head and neck is particularly good; People who exercise 4 ~ 5 times a week not only have better blood supply to the head and neck, but also the central artery in the chest and abdomen is particularly healthy.

"This is a long-term statistical data. Although strenuous endurance exercise and muscle strength exercise every day can really prevent arterial aging, for most people, this strict lifelong exercise training routine is unrealistic. However, exercise 4-5 times a week, lasting more than 30 minutes each time, although it seems rare, in the long-term observation, the effect is equivalent to muscle strength exercise. The research team said.

As long as you walk fast, the intensity of exercise will change. Chen Lianggong, a senior authority, professor and director of the Research Center for the Aged and Health of Yangming University, said that exercise is not as difficult as we thought. As long as you take 65,438+0,000 steps every day, you can actually prevent dementia, improve muscle strength and make your whole body younger. And reduce blood pressure by 5mmHg every 1000 step, "equivalent to taking a antihypertensive drug every day! 」

Lin Yuyu, an associate professor at the School of Public Health of National Taiwan University, said that in the process of studying the local area, it was found that only the walking speed of "90~ 120 steps per minute" could achieve the exercise effect; If you use 80 cm per step and walk about 72~96 meters per minute, you will reach 1000 steps in about10 minute.

Walking fast every day can also achieve the effect of health preservation. /Image source: information photo "Even if it can't last for 30 minutes, it can be divided into 10, 10, 10, and 10 minutes in the morning and evening. A healthy body begins with changing habits. Chen Lianggong said.

Because as long as the exercise lasts for more than 10 minutes, you can start to increase the activities of the heart and lungs, train the ability of the myocardium, and exercise the heart and lung function.

Wang Zongdao, chairman of the Hypertension Society, also said that the early warning signal of heart disease actually comes from "feeling very tired and uncomfortable when moving", so I found myself very tired as long as I moved, so I should actually pay attention to cardiovascular problems; Conversely, regular exercise habits also contribute to the renewal of blood vessels.

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