1, exercise every day 15 minutes: A research report shows that you only need to exercise 15 minutes every day, which can prolong your life expectancy by 3 years on average and reduce the risk of dying of cancer by 10%. The forms can be varied, including walking, cycling, playing, doing housework, climbing stairs and various sports. The recommended moderate and high-intensity sports include brisk walking, jogging, cycling and ballroom dancing. And high-intensity sports such as running.
2, a handful of nuts a day: nuts are the essence of plants, which have an excellent effect on human growth and development, strengthening physical fitness and preventing diseases. A study published in the international magazine BMC Medicine found that 20 grams of nuts a day (equivalent to about a handful) can reduce the risk of coronary heart disease by nearly 30%, cancer by 5% and premature death by 22%. People who eat nuts often live 2.9 years longer than the average person.
3. Exercise grip strength: A study shows that people with the strongest grip can live two years and two months longer than those with weak grip strength. In the follow-up survey, the death risk of people with the weakest grip strength is 67% higher than that of people with the strongest grip strength. Grip strength can well reflect the strength of the whole body. People with strong grip have higher bone density, and the decrease of grip strength means that the probability of suffering from serious diseases such as heart disease and stroke will be greater and life expectancy will be shortened. Take a grip with you, practice a few times in your spare time, or do strength exercises through barbells, dumbbells and pull-ups. Do the fist-clenching exercise: clench the fist with both hands, exert a little force on the whole body at the same time, then let go, and repeat it 50 ~ 80 times, morning and evening 1 time; Badminton, tennis and other sports can also make wrists and fingers more flexible and improve grip strength.
4. Maintain a "pear-shaped" figure: The study found that people with a "pear-shaped" figure (that is, with a thin waist and a big ass) lived nearly 65,438+00 years longer than those with an "apple-shaped" figure, and 30-year-old men with a big beer belly lived nearly 65,438+07 years less than those with a flat abdomen.
5, lacing exercise: Chinese medicine says: "The tendon is one inch long and the life is ten years long", which means that good bones and muscles can enhance human immunity, thus achieving the effect of prolonging life. Although this statement is somewhat exaggerated, the health benefits of lacing are self-evident. It can exercise human meridians, make them smooth and energetic, and prevent obesity, hypertension, hyperlipidemia and hyperglycemia. We can stretch the muscles and bones of all parts of the body, such as arms, shoulders, neck, waist and legs, through some daily small movements, so as to achieve the effect of health care.
6, smile every day: As the saying goes, "smile, ten years old", the study found that the average age of people who love to laugh is 79.9 years old, while the average life expectancy of people who don't like to laugh is only 72.9 years old. Smiling can make people produce more protective sex hormones, regulate blood pressure, reduce stress and strengthen the immune system. People with a sense of humor are more likely to cure or get better when they suffer from serious diseases than others.