Introduction: Japan, a country known as the "country of longevity", has been the world's first in life expectancy for decades, and the Japanese are highly respected for their health regimen, but surprisingly, data released by the World Health Organization in 2018 shows that 60% of Japanese exercise is lower than the world average.
In contrast, only 14.1% of the mainland's citizens are inactive, and from the data, it seems that the mainland's citizens are healthier, however, surprisingly, despite our physical activity, our average life expectancy is more than 5 years lower than that of Japan.
So, why do Japanese people live a long and healthy life without being athletic? Is it wrong that exercise is good for health? Actually, this is not the case.
Exercise is very important for health, but longevity doesn't depend solely on exercise, and Japanese people live long and healthy lives because they focus on all aspects of their lives, not just sports.
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WHO data: 60% of Japanese people exercise less than the world average, why is that?
I'm sure many people have the same question as me, that is, why is it that Japan has become a long-lived country despite the lack of exercise? Actually, this is not because Japanese people don't like sports, but because their living conditions are limited.
Although Japan is an economically developed country and its people's living standards are generally high, natural conditions such as its small land area and mountainous terrain limit their sports venues.
In order to live a better life, these lands must not only be used to build houses and pave roads, but also to protect the natural environment as much as possible, and reserve land for farming, so even though Japan's economy is developed and large sports fields are allowed, the land area has become a limit.
In addition, the work pressure of the Japanese is not small, and the daily mental work is also a kind of exercise, we all know that the common pension model is that young people pay pensions, and the government subsidizes part of it to support this generation of old people.
However, Japan's aging population is very serious, but there are few young generations, which means that a young person needs to support at least one or more elderly people, and the amount of pension payment is also very large, so most young people have a lot of work pressure.
The most consumed during our brain activity is protein, and the process of the human body consuming and replenishing energy is also part of the circulatory metabolism, so the basic consumption of the body will also be increased when mental work is in place, which is also a kind of exercise in itself.
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Studies have found that 30 minutes of low-intensity exercise a day can also prolong life
A study found that 30 minutes of low-intensity exercise a day also significantly increased longevity, and the results of this study were conducted by a globally renowned medical institution, and after a long period of data collection and analysis, this surprising conclusion was reached.
Over the past few decades, it has been widely believed that high-intensity exercise is the key to staying healthy and extending life, however, this new study shows that even low-intensity exercise, such as walking, jogging, yoga, and more, can have a positive impact on longevity.
Researchers have found that people who do 30 minutes of low-intensity exercise a day live longer than those who don't exercise at all, and that this low-intensity exercise doesn't need to be too strenuous and just needs to get the body moving, and the study also found that this exercise has a positive impact on cardiovascular health, immune system, mental health, and more.
The results of this study are not only beneficial for the elderly, but also for young people, regardless of age, who can enjoy the benefits of health and longevity if they stick to the right amount of low-intensity exercise every day.
In addition, this study also highlights the importance of exercise, although high-intensity exercise is good for the body, low-intensity exercise should also not be ignored, people should choose the right exercise method according to their physical condition and interests, and stick to it for a long time.
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The doctor bluntly said: The "secret" behind it is worth learning and Xi
Eat "miscellaneous", the more balanced the nutrition, and often eat deep-sea fish
Japan, an island nation located in East Asia, is known for its unique food culture and longevity, and when we explore the secret of the longevity of the Japanese people, we will find an interesting phenomenon: they eat "mixed" food and often eat deep-sea fish.
The "miscellaneous" of the Japanese diet is reflected in the variety of food types, and their tables are always filled with a variety of foods, including vegetables, fruits, grains, legumes, nuts, fish, meat, etc., and this diverse diet not only helps to consume various nutrients, but also reduces nutritional imbalances caused by picky eating.
Secondly, the Japanese often consume deep-sea fish, which is rich in high-quality protein, healthy fats, and a variety of vitamins and minerals, which play an important role in maintaining good health and preventing diseases, for example, deep-sea fish rich in Omega-3 fatty acids help reduce the risk of heart disease and arthritis.
Get enough sleep
It is widely recognized that getting enough sleep is the secret to longevity in Japan, and sleep is not only a vital factor for physical health, but also one of the key factors for longevity.
The Japanese place a high value on sleep, believing that sleep is an important way to restore the body, improve immunity, and maintain mental health.
In order to get enough sleep, the Japanese government recommends that people get at least 8 hours of sleep a day, which includes sleeping at night and taking a break at lunchtime.
Highly developed medical standards and regular health check-ups
Japan is one of the world's leading countries in the field of medical care, from basic medical facilities to cutting-edge medical technology, and its hospitals and clinics are located all over the country, providing convenient medical services to its citizens.
At the same time, Japan has also made remarkable achievements in medical research and innovation, which has provided a strong guarantee for the health of the people, and secondly, the health awareness of the Japanese people is very strong.
Japan is a relatively developed country with a relatively developed medical level, and at the same time, the national health awareness is also very strong, many people have regular and regular physical examination Xi, not only early detection, early treatment can also effectively prolong life and maintain health.
Control weight
The idea that managing weight is one of the secrets of longevity in the Japanese is widely recognized and valued in Japanese society, and on the streets of Japan, few people see overweight or obese Japanese other than professional sumo wrestlers.
This is because Japanese people pay great attention to weight management, they believe that maintaining a healthy weight can reduce the risk of disease, improve the quality of life and longevity, according to Japanese law, Japanese companies need to conduct annual waist circumference checks for employees aged 40-75 to ensure that their weight meets health standards.
If the employee's waist circumference does not meet the standard, the company will face government penalties, this kind of regulation applies not only to corporate employees, but also to various organizations such as schools and government agencies, from top to bottom, Japan pays great attention to maintaining a reasonable weight, which has also become a cultural Xi in Japanese society.
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The long-lived elderly in mainland China often have 4 characteristics
After talking about Japan's longevity secrets, we naturally want to explore what longevity secrets or Xi the mainland long-lived old people have, and the research team of Peking University published a study in the journal Nature on the impact of healthy lifestyles on life expectancy of Chinese adults, which unravels this mystery for us.
The study, which included data from 450,000 Chinese adults, was scored on a scale of 0 to 5 by rating the number of healthy Xi habits individuals had, with higher scores indicating healthier Xi habits.
The results of the study showed that among the 450,000 adults, 68.6%, 28.2% and 2.0% had 3, 4 and 5 healthy lifestyle Xi, respectively.
So, what exactly are these 5 healthy living Xi?
1. Maintaining a reasonable diet is one of the important factors of longevity, and longevity elderly people usually follow the principle of "whole grains, vegetables, fruits and nuts, fish, meat, poultry and eggs" to control the intake of salt, sugar and oil to maintain balanced nutrition.
2. Moderate exercise is also essential, and long-lived elderly people will choose exercise methods that suit them, such as traditional fitness methods such as Tai Chi and Baduanjin, or aerobic exercises such as walking and jogging to enhance physical fitness and immunity.
3. Quitting smoking and limiting alcohol is also an important part of healthy living Xi, and long-lived elderly people usually do not smoke or drink too much alcohol to reduce harm to the body.
4. Maintaining a good routine and mentality is also the key, longevity of the elderly usually go to bed early and get up early, ensure sufficient sleep time, and have a peaceful and optimistic attitude, and be able to cope with various pressures and challenges in life.
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3 practices are not conducive to "longevity" and it is recommended to correct them as soon as possible
Overwork
Working long hours or exercising too much may lead to fatigue and weakened immunity, which can increase the risk of disease, so in order to stay healthy, you should arrange your work and exercise time reasonably to ensure that your body is fully rested and recovered.
Irregular diet
Irregular eating Xi can lead to malnutrition or overnutrition, which can affect the normal functioning of the body.
In order to maintain good health, you should follow scientific dietary principles to ensure adequate nutrient intake and avoid bad Xi such as overeating and excessive alcohol consumption.
Emotional instability
Long-term emotional instability can lead to endocrine disorders and decreased immunity in the body, which can increase the risk of disease. In order to maintain good health, you should learn to regulate your emotions, maintain a positive and optimistic attitude, and avoid the effects of negative emotions such as excessive anxiety and depression.
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Read more: 4 kinds of ingredients are commonly used to soak in water to drink, which helps to live a long life
Hsiang-hsien
Goji berry is a common Chinese herbal medicine, with the effect of nourishing the liver and kidney, brightening the eyes, moistening the lungs, etc., soaking wolfberry in water can play a role in antioxidant, anti-fatigue, enhance immunity, etc., and also have a good effect on protecting the eyes and improving liver and kidney function.
chrysanthemum
Chrysanthemum is a kind of Chinese herbal medicine that has the effect of cooling and relieving heatstroke, clearing heat and detoxifying, brightening the eyes, etc., soaking chrysanthemum in water can play a role in relieving eye fatigue, improving thirst, enhancing immunity, etc., and also has a good effect on preventing colds and relieving headaches.
lemon
Lemon is a fruit rich in vitamin C, calcium, iron, magnesium and other nutrients, soaking lemon slices in water can play a role in antioxidant, whitening skin, promoting digestion, etc., and also has a good effect on preventing cardiovascular diseases and enhancing immunity.
Jujube
Jujube is a fruit rich in vitamin C, iron, calcium and other nutrients, soaked in water to drink, can play a role in nourishing blood and beauty, calming the nerves and helping sleep, enhance immunity, etc., and also has a good effect on preventing anemia and insomnia.