A survey report by the famous medical journal “The Lancet” that lasted for 15 years and involved 80,000 people gave the answer – researchers analyzed the relationship between different types of exercise and all-cause mortality and found the three most cost-effective exercises.
All-cause mortality refers to the “mortality rate of all causes of death”, which refers to the ratio of the total number of deaths caused by various causes in a certain period to the average population of the group in the same period.
Swing (pixabay)
Reduce all-cause mortality by 47%
The racket swing was voted “Best Sport”. The study pointed out that compared with those participants who did not engage in physical activity, those who participated in swing sports such as table tennis, tennis and badminton could reduce the risk of cardiovascular disease by about 56%.
If the recommended amount of exercise can be achieved, all-cause mortality can be reduced by approximately 47%.
Benefits of racket swing:
01
Enhance muscle strength and delay aging:
Swinging sports often require the mobilization of multiple muscle groups in the body, requiring endurance and explosive power. They can help us improve musculoskeletal strength and cardiorespiratory capacity, and slow down the aging of muscle strength.
02
Improve body coordination:
When playing ball, you need to make quick judgments. Hand-eye coordination by looking at the ball can improve sensitivity, coordination and reaction ability.
03
Eye protection and brain health:
Playing ball is a kind of exercise for the eyesight and brain, which can make people concentrate more, keep the brain in an active state, and help delay brain aging.
Recommended amount of exercise:
● Tennis and squash are high-intensity aerobic exercises, and it is recommended to do them for 1 to 2 hours a week.
● Table tennis is a moderate-intensity aerobic exercise, and it is recommended that adults do it for 150 minutes a week.
Swimming (photoAC)
Reduce all-cause mortality by 28%
Research shows that swimming can reduce the risk of overall death by 28% and the risk of death from cardiovascular disease by 41%. Benefits of swimming:
01
Improve cardiopulmonary function:
Taking each breath deeper while swimming can enhance the elasticity of the lung tissue and the mobility of the thorax, which is beneficial to improving cardiopulmonary function and delaying the decline of respiratory organ function.
02
Improve cardiovascular function and blood circulation:
The increased burden on the heart during swimming can enhance the function of the cardiovascular system and prevent the occurrence of arteriosclerosis and heart disease.
03
Protect joints:
When swimming, water puts less weight on the joints, which can reduce joint friction and improve joint flexibility. Even people with arthritis can choose to swim for fitness.
Recommended amount of exercise:
Swimming is a medium-intensity aerobic exercise. It is recommended to swim for about 30 minutes each time and swim 3 to 5 times a week.
Yoga (pxHere)
Reduce all-cause mortality by 27%
Research shows that indoor fitness programs such as aerobics, Zumba, and yoga can reduce the risk of overall death by 27% and the risk of death from cardiovascular disease by 36%.
Benefits of indoor aerobics:
01
Improve body softness:
For example, many yoga movements focus on slowly stretching the body, which can improve ligament flexibility, thereby improving body flexibility and coordination. Especially in the event of accidental injuries, it can effectively avoid and reduce damage to the body.
02
Increase happiness:
Some studies have pointed out that participating in team sports, especially sports that require cooperation (couple dance, square dance, hip-hop, etc.), will increase people’s happiness. When the body sways to the music, it also relaxes the brain, helping the body to harvest dopamine and relieve anxiety and stress.
Recommended amount of exercise:
It’s best to do 30 minutes to 1 hour of indoor aerobic exercise every day, plus an additional 150 minutes of strength and resistance training every week.
The World Health Organization recommends that adults engage in 150 minutes of moderate-intensity exercise (such as brisk walking) or 75 minutes of vigorous-intensity exercise (such as running or cycling) per week.
In addition to the top three sports, other sports can also reduce the risk of death to a certain extent as long as sufficient exercise is achieved. The most important thing is to find a sport you like and stick with it.
2024-02-05 13:16:48
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