As the saying goes, "life is in motion". But have you ever discovered that "exercise does not equal longevity".
In life, some people who never exercise, their health is really not good, it is difficult to live a long life, but some people who love sports extremely, or fanatical sports enthusiasts, they do not live long, in fact, this is not a coincidence, as the saying goes, everything has a "degree", and sports are the same. Some studies have found that there is a U-shaped correlation between exercise and health, and the benefits of exercise beyond this time are less!
Why do some people exercise to prolong their lives,
Someone exercising to lose their life?
In 2021, a study on exercise and health was published in the Mayo Clinic Journal of Medical Journal. The study, which documented exercise and health data from 8,697 adults over more than 20 years, found a peculiar U-shaped link between "exercise and health."
The study found that:
1. People who exercise 2.6-4.5 hours per week have the lowest risk of death, about 40% lower than those who do not exercise.
2. People who exercised more than 10 hours a week had a higher risk of death and a lower sense of well-being compared to those who exercised 2.6-4.5 hours per week.
Exercise 2.6-4.5 hours a week is equivalent to about 30 minutes of exercise per day. The results of the study show that continuing to increase the duration of exercise after this tipping point is reached, and may even be counterproductive. This also explains why many avid sports enthusiasts are healthier and live longer than those who exercise less than them.
"They were surprised by this finding, and they thought that the more exercise you exercise, the better your health would be, but they didn't expect there to be a tipping point," the researchers said. ”
Why is too much exercise bad for your health? Researchers explain that prolonged strenuous exercise can put the body in a state of "overstress". In the long term, the immune system becomes less functional, less resilient, and increases the risk of disease.
There is also an optimal time period for exercise
In February 2023, a study published in the journal Nature Communications by Zhang Jihui's team from the Brain Hospital of Guangzhou Medical University showed that moderate to vigorous physical activity at any time of the day can reduce the risk of all-cause, cardiovascular disease and cancer death. More importantly, exercising from 11:00 to 17:00 every day can further reduce all-cause mortality and cardiovascular mortality compared to other time periods.
The study analyzed more than 90,000 people and found that compared with morning (5:00-11:00) and evening (17:00-24:00) exercise, exercising in the 11:00~17:00 time period every day reduced all-cause mortality by 11% and cardiovascular disease mortality by 28%. It can be said that this is the most ideal time for exercise.
The three types of exercises with the best longevity effect
In addition to the "best exercise time" and "best exercise time", there are also "the most cost-effective exercises". With the same amount of exercise time and the same intensity, some exercises are more effective in reducing the risk of death, bringing health benefits and longer life.
In 2018, the Lancet medical journal released a survey of 80,000 people on exercise health over a 15-year period, giving "the three types of exercise with the best longevity effect".
[3rd place: indoor aerobic exercise]
Reduce all-cause mortality by 27%
Common sports: gymnastics, yoga, dance, etc
Indoor aerobic exercise can exercise cardiopulmonary function, improve vascular function, lose weight, help improve hypertension, hyperglycemia, hyperlipidemia, reduce the risk of cardiovascular disease by about 36%, and if the recommended amount of exercise can be achieved, it can reduce all-cause mortality by about 27%.
[2nd place: swimming]
Reduce all-cause mortality by 28%
Common sports: breaststroke, backstroke, freestyle, etc
While exercising the muscles of the whole body, swimming can help improve the blood circulation of the whole body and enhance the cardiopulmonary function, prevent cardiovascular diseases such as arteriosclerosis in the elderly, delay the decline of respiratory organ function, reduce the risk of cardiovascular disease by about 41%, and reduce the all-cause mortality rate by about 28% if the recommended amount of exercise can be achieved. Moreover, swimming has less pressure on the spinal joints and knee joints, and is less prone to injury.
[No. 1: Racket Swinging]
Reduce all-cause mortality by 47%
Common sports: table tennis, badminton, tennis, etc
Swinging racket sports often require the mobilization of multiple muscle groups in the body, the eyes look at the ball to carry out hand-eye coordination, and at the same time, at the moment of hitting the ball, there will be a relative explosive force. It emphasizes coordination, flexibility, and a certain amount of endurance, which can help us improve musculoskeletal strength, improve cardiopulmonary function and coordination, make people's attention more concentrated, keep the brain in an active state, and play a role in helping to delay brain aging and protect cardiovascular disease.
Compared with people who did not exercise, people who exercised with rackets reduced the risk of cardiovascular disease by about 56%, and if they could achieve the recommended amount of exercise, they could reduce all-cause mortality by about 47%.
Source: Health Times
Editor-in-charge: Summer
Editor: Wang Jun