"Life lies in exercise", this sentence is not false at all, reasonable and effective exercise, can accelerate the body's metabolism, improve the strength of immune cells, in order to achieve the effect of fitness and longevity.
But how to exercise, how long to exercise to produce results, has always been a headache for many fitness enthusiasts, less exercise, afraid of not playing a role in exercise. One study pointed out that exercising for 10 minutes a week can produce a good longevity association.
The new study points out that 10 minutes of exercise per week has the possibility of longevity
Published in the British Journal of Sports Medicine, the study was based on the physical health status of more than 88,000 U.S. adults and was followed up for 9 years.
The results showed that among subjects who had only 10 to 59 minutes of exercise per week, the risk of all-cause death was reduced by about 18 percent, and the risk of cardiovascular disease and cancer was reduced by 12 percent and 14 percent, respectively, compared with those who did not exercise.
It can be seen that fitness enthusiasts do not need to worry about the amount of exercise, and even if they exercise for more than 10 minutes a week, they have a very good longevity health effect. Of course, the benefits of exercise are not only 10 minutes of exercise time can be shown, in order to achieve the best longevity and health effect, exercise time also needs to be increased accordingly.
For the best longevity results, how long is the right amount of exercise per week?
Based on the further advancement of the study, the researchers found that the length of movement in different gears can produce different health effects.
For example, light to medium intensity exercise of 60 to 149 minutes per week can reduce the risk of mortality by 22%.
And 150 to 299 minutes of exercise per week. The risk of mortality can also be reduced by 31%; By exercising 300 to 449 minutes a week, the risk of mortality was reduced by 33 percent.
It can be seen that if it is beneficial to health and longevity, friends who develop exercise habits, it is recommended that the weekly exercise time be controlled between 300 and 449 minutes, which can play the best health care effect, and the prevalence and mortality rate are reduced to the minimum, which can naturally play a very good help for longevity.
However, some friends may have the misunderstanding that the longer the exercise time, the more than 500 minutes per week, the better the effect can be produced.
But this is not the case, excessive exercise, not only will not bring benefits, but will have a negative impact on physical health.
Long-term exercise, may have to face 3 hidden dangers
Hidden danger one: increased risk of muscle disease
In the process of exercise, the muscles will continue to consume glycogen, produce acidic substances, if the exercise is excessive, the level of acidic substance concentration is too high, the same will cause damage to the muscles themselves, causing the risk of muscle disease.
For example, muscle lysis, rhabdomyolysis, etc., have certain excess exercise factors in it. Although the exercise is good, the amount still needs to be controlled.
Hidden danger two: reduce the body's immunity
Some friends may wonder:
"Doesn't exercise increase immunity?"
It is true that proper exercise increases immunity, but if excessive exercise, the body's cells are constantly consumed, but it will lead to the activity of immune cells being affected, resulting in abnormal immune system operation and decreased immunity.
Not only that, but excessive exercise will also increase the probability of injury, inflammation and tissue damage, and will also put a burden on the immune system, resulting in a decline in the body's immunity.
Hidden danger three: bone wear and joint damage
Excessive exercise, the damage to the bones is obvious, excessive exercise means excessive wear of the bones, bone loss, increased risk of bone problems and diseases. For example, joint injuries, knee inflammation, etc.
Especially for the elderly, their own bone is fragile, and the degree of bone wear caused by excessive exercise will be too high, and even increase the risk of osteoporosis.
Finally, I still want to remind you that although exercise is good, but exercise should also be appropriate, according to their own physical conditions to develop a sports plan, in order to better maintain our physical health, in order to further improve the success rate of longevity.
Resources:
Chen Dongli. Exercising for 10 minutes a day for longevity[J]. Health and Life, 2016(7):1.
Zhang Li, Ma Dongping, Xia Meixia. Nursing experience of a case of rhabdomyolysis syndrome complicated by excessive exercise complicated by acute renal failure[J]. Journal of Nurse Training, 2008, 23(3):284-286.
Healthy World Editorial Board. Others say that overexertion can damage heart health, really? [J]. Healthy World, 2016(473):56-57.