Do you usually like to exercise outdoors or in the gym? Which ages fast? I believe that many people's answer is: strong sunlight outdoors makes people age faster. However, a new study has given you the answer a few days ago, and you were not surprised!
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Exercising outdoors and in the gym,
Which ages fast?
In July 2024, researchers from Capital Medical University published a study in the journal Redox Biology showing that high levels of vitamin D and exercise are associated with a lower risk of biological aging, and that the combination of the two has a stronger protective effect and has a synergistic effect in slowing down aging, especially for young and middle-aged people. These findings highlight the importance of outdoor exercise as a key part of anti-aging. ①
Screenshot of the study
The study included more than 18,000 participants and the results showed:
Lower vitamin D levels and less exercise can accelerate aging. Among them, people with vitamin D deficiency and insufficient exercise have the highest risk of accelerated aging.
For participants aged 65 years ≤, those who did not lack vitamin D and exercise had a 33% lower risk of accelerated aging compared to those with vitamin D deficiency and insufficient exercise.
People with vitamin D levels above 80.4 ng/L and exercising had a 1.3-year reduction in phenotypic age compared to those with vitamin D levels below 45 ng/L and no exercise.
The final study found that high levels of vitamin D and exercise can slow down aging. Especially for young and middle-aged people, when vitamin D is combined with exercise, they work synergistically and show a stronger effect on slowing down the aging process. Researchers highlight the important role of outdoor activities in slowing down the aging process.
Therefore, insisting on outdoor exercise can effectively delay aging. Under the sun, our body can synthesize more vitamin D, and at the same time, the vitality and vitality brought by exercise also make our body and mind younger.
People who often exercise outdoors,
Health is more advantageous!
1. Clearer eyes
In 2023, Healthy China's WeChat official account published an article pointing out that outdoor activities are the most effective and economical way to prevent and control myopia. It is recommended to spend no less than 2 hours outdoors per day and no less than 14 hours per week. The key to outdoor activities is "outdoors", even if the outside temperature is low, you should often go outdoors if you do a good job of protecting yourself from the cold and keeping warm.
2. Stronger bones
Dai Yongmei, chief physician of the Nutrition Department of Nanjing Maternal and Child Health Hospital, said in an interview with the Yangtze Evening News in 2023 that vitamin D is mainly supplemented by drugs or exposure to the sun. When human skin is exposed to sunlight, vitamin D can be synthesized from ultraviolet rays in the sunlight and 7-dehydrocholesterol under the epidermis. The main role of vitamin D is to promote the absorption of calcium from the intestine into the bloodstream, thereby regulating bone growth and development and maintaining bone health.
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3. Feel better
The biggest feature of outdoor sports is that athletes are in an open and beautiful natural environment, and realize the integration of man and nature in sports. A 2022 study published in Molecular Psychiatry found that a one-hour walk in a park or urban green space can reduce the activation of stress-related brain regions of the amygdala, which can prevent mental illnesses such as anxiety and depression.
4. Stronger immunity
If you have average physique, will exercising outdoors aggravate your physical wear? Ma Tingting, chief physician of the Department of Allergy at Beijing Shijitan Hospital, said in an interview with Guangming Daily in 2024, "On the contrary, appropriate outdoor exercise can help correct immune system disorders, reshape immune balance, and improve physical fitness." ”
This is because outdoor exercise can enhance the function of various organ systems in the body, improve the body's ability to adapt to changes in the internal environment, and manifest itself in the enhancement of the body's immune function, not being prone to colds, and enhancing the ability to resist viruses.
5. The brain is more active
Liu Zhenlong, deputy chief physician of the Department of Sports Medicine of Peking University Third Hospital, said in an interview with Guangming Daily in 2024 that in the state of outdoor exercise, nerve cells are active for a long time, and the number of mitochondria and ribosomes will increase, thereby promoting the growth and development of the nervous system, which can significantly improve the brain's adaptation speed and logical thinking ability. Children who regularly participate in outdoor sports have stronger memory and brain work endurance, faster and sharper responses, and at the same time, their mood can be improved, their psychological burden will be reduced, and they will feel more energetic.
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When exercising outdoors, pay attention to these 3 points!
1. Choose the right time
Choose the right time for outdoor activities, such as 6 a.m. to 10 a.m. and 4 p.m. to 5 p.m., when the sun is relatively mild. Care should be taken not to expose to the scorching sun, and necessary protective measures should be taken.
2. Choose the right place
Outdoor sports venues should choose places with good air, wide vision, and safety, such as playgrounds and parks. When exercising on a plastic road, the impact will be absorbed by the plastic, which can protect the ankle joint, etc. In particular, avoid walking on roads and sidewalks with heavy traffic.
3. Keep your body warm
In autumn and winter, when exercising outdoors, you should do a good job of keeping warm, dress appropriately, and pay attention to keeping warm at all times, so as not to get cold after sweating.
Source: Health Times
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