As long as you exercise for 5 minutes a day, may you reduce the risk of death?
"Aunt Xu, do you know? Sometimes life is like sand in an hourglass, not by counting every drop that passes slowly, but by shaking it occasionally to make it flow. ”
Doctor Lao Zhang held the physical examination report in his hand and looked at Xu Mei (pseudonym), a busy corporate executive, with concern in his eyes.
Xu Mei (pseudonym) is nearly 50 years old, and she is immersed in the workplace day after day, but her physical health has turned on a red light.
High blood pressure, dyslipidemia, these once distant words now appear on her physical examination list.
The doctor's assessment made her nervous: "You need to make changes to your lifestyle, especially to exercise. Xu Mei (pseudonym) was full of doubts: Is it really like the doctor said, squeezing out five minutes a day can save her life?
01Why do people who exercise a lot generally live a long life?
Heart Protector:
Exercise strengthens heart function and reduces the risk of coronary artery disease. Just like tempering a strong heart motor, it can pump blood for a long time and powerfully, and maintain the stability of blood supply throughout the body.
Metabolic Accelerator:
Regular exercise can help improve metabolic efficiency, burn excess body fat, and reduce the risk of many chronic diseases caused by obesity. Imagine that the body is like an activated engine, efficiently dissipating energy and keeping you away from the "three highs".
Bone Strengthener:
Exercise stimulates bone growth, enhances bone density, and delays the onset of osteoporosis. A few minutes of jumping and weight-bearing activities every day is like pouring a protective shield on your bones, guarding the cornerstones of your standing and running.
Immunity Boosters:
Moderate exercise can promote the activity of immune cells and improve the body's immunity. Just like the regular drills in the army, soldiers can be kept in the best fighting condition at all times to fight against the invasion of foreign viruses.
Mood Regulating Valve:
Exercise releases endorphins, which can help reduce stress and improve symptoms of depression. A short time at work out is like a magic key to unlock your inner source of happiness and fill your life with sunshine.
02Study finds: 5 minutes of exercise a day can reduce the risk of death!
Don't underestimate this for five minutes, scientific research has proven to be powerful.
A joint study by the University of Sydney and the University of Oxford in Australia has revealed a striking fact: even 5-10 minutes of moderate-to-vigorous interval exercise a day can significantly reduce the risk of all-cause mortality and cardiovascular events.
First, let's take a look at the specific digital marvels:
Even 1-3 minutes of exercise per day was associated with a 34% lower risk of all-cause mortality and a 29% lower risk of cardiovascular events compared to people who were barely immobile.
If it is increased to 3-5 minutes, these two indicators drop to 44% and 38%, respectively;
Most remarkably, when the exercise time was increased to 5-10 minutes, the risk of all-cause mortality was reduced by 52%, and the risk of cardiovascular events was reduced by 41%!
Deeply moved, Xu Mei (not her real name) decided to test the scientific conclusions herself. She began to practice those seemingly inconspicuous "5-minute exercises" in her free time in her daily life.
Every morning, she stretches on tiptoe while brushing her teeth, does a few simple yoga poses during her lunch break, and gets off the bus two stops early to walk after work.
After a few months of perseverance, Xu Mei's (pseudonym) physical condition has improved significantly, her blood pressure has tended to normal, and her mental outlook has been renewed.
"Life is in motion", this sentence has a more profound interpretation at this moment.
Just as a farmer ploughs a field, a little sweat can gather into a bumper harvest of rice, and a healthy and long life is inseparable from the accumulation of every short but effective exercise.
So, you don't have to wait until the weekends to have a lot of time to go to the gym to sweat up, as long as you develop a good habit of taking time out to move every day, you will find that your health is so within reach.