Millions of people around the world regularly participate in sports. A 2015 study reported that data on the long-term health benefits of specific sports is very limited, but a recent study provides solid evidence that many common Sports may be directly related to a significant reduction in the risk of individual death.
It is estimated that insufficient physical activity will cause more than 5 million deaths each year. To reduce the risk of heart disease, type 2 diabetes, cancer and a range of chronic diseases, the World Health Organization recommends that adults and seniors take at least 150 minutes a week. Physical exercise. In recent years, more and more research has focused on the health effects of special fields and types of physical exercise, special areas including work (vocational), transportation, leisure time, etc., while physical exercise types include walking and Cycling, etc.
Compared with people who have never or rarely participated in sports, the overall risk of death for individuals with higher levels of physical activity and exercise is reduced by 34%. However, the general evidence is not enough to indicate that all exercise methods have the same degree of health impact. Researcher '1' clarified the different effects of 26 sports on health benefits. They found that running and football can improve heart function, body's aerobic capacity, metabolism, balance and weight status. In addition, football also benefits muscle function. The health benefits of sports and sports other than running and football may not be the same. In addition, the researchers pointed out that six common sports will bring certain health benefits, including aerobics, cycling, Playing football, squash, running and swimming, the researchers surveyed 80,306 British adults found that aerobics, cycling, squash and swimming reduced the risk of individual death, with a reduced risk ratio of 27 %, 15%, 47%, and 28%.
Previously, researchers from the US NIH listed the most effective ways to burn calories, including top speed running and skipping, Taekwondo and fast swimming, followed by stairs and slow speed. Running, playing basketball, single tennis and playing football are close behind. Pulley slip, high-intensity aerobics, hiking camping, skating, playing squash and cycling around the back. These high-efficiency fat burning methods are Physical health effects are also enormous, they can help us maintain a strong body and strong heart and lung function.
Recently, in a research report published in the international magazine Lancet Psychiatry, scientists from institutions such as Oxford University and Yere University told us how to exercise which is the healthiest by analyzing the sports data from 1.2 million people. The researchers found that the three best modes of exercise for physical health are swing sports, swimming and aerobics, and the optimal duration of each exercise should be between 45-60 minutes. One is tennis, badminton, squash and other swing movements. This kind of exercise is almost anti-group, aerobic, and even high-intensity intermittent combination. Swing-like sports can reduce the all-cause mortality rate of 47% of the population. Second, swimming can reduce all-cause mortality by 28%, and the third is aerobic exercise, which can reduce people's all-cause mortality by 27%.
The researchers also found that the optimal duration of each exercise is 45-60 minutes, less than 45 minutes, the effect will be weakened, more than 60 minutes, not only no higher income, but also prone to side effects; and in the frequency of exercise, in addition to walking can be a week 6 days away, other sports are more suitable for 3-5 times a week, the highest return per day.
The researchers also pointed out that physical health is only one level. In fact, the mental health of the body is also very important, and the best sports for the brain are team activities, such as football, basketball, etc. Cycling and aerobics can also be used.
So what are the benefits of different types of exercise on the health of the body?
Swing sports
tennis
Regular tennis can effectively improve the flexibility and durability of the body's nervous system, and allow us to maintain ample energy, while also enhancing memory and improving work efficiency. Playing tennis can improve muscle strength and benefit the function of the circulatory system. The heart maintains a good function; in addition, participating in tennis can also help slow down aging.
pingpong
Playing table tennis can improve the function of the muscles and joints of the whole body, enhance the coordination and responsiveness of the body, effectively promote the body's response, sensitivity, coordination and operational thinking. Previously, according to the Los Angeles Times, playing table tennis can help prevent Alzheimer's disease. Researchers say that playing table tennis can help improve patient alertness, body balance and coordination, thereby reducing the risk of Alzheimer's disease; during the game, the patient must predict the direction and strength of the ball, catch the ball The time and time must be judged according to the actual situation, which makes the patient unconsciously exercise the brain's attention and body coordination ability.
badminton
Playing badminton can make people's eyes quicker and improve the function of the eyes and ciliary muscles. Long-term exercise can improve the visual sensitivity of the body and the eye's reaction ability. In the process of playing badminton, the body needs to coordinate with the hand and shoulders, the head and shoulders will not Stop activities, thereby reducing the risk of cervical and shoulder disease. In addition, badminton is also very suitable for weight loss. In badminton, the body needs to constantly use the power of the wrist and arm to grip, swing, and fully active. Ankle joint, knee joint, ankle joint, etc., so it is also very good for the body muscles and joints.
Swim
Swimming can bring many benefits to the health of the body, such as strengthening myocardial function, enhancing body resistance, helping to lose weight, improving body flexibility, and relieve stress and depression. People from Germany have previously found that swimming and other water sports Not only can it strengthen the body, but also help prevent disc herniation. In December 2017, scientists from China found that swimming training can significantly improve the body's sensitivity to insulin, or hope to help researchers develop new treatments for obesity-induced In patients with metabolic diseases such as diabetes. Recently, a study published in the international journal Scientific Reports, researchers from Duke University used nematodes as research subjects to find that swimming and short-term fasting can promote body cells. Mitochondria become healthy and young, which may be expected to be applied to the health research of the human body.
basketball
Playing basketball can effectively enhance the heart function, promote the blood supply and metabolism of the myocardium, thicken the heart muscle fiber and thicken the heart wall. At the same time, playing basketball can also effectively reduce the risk of diabetes, increase the body's metabolism and increase appetite.
football
Playing football can help foster teamwork and relieve body pressure. Previously, a study published in the international magazine Medicine & Science in Sports and Exercise, researchers from the University of Copenhagen in Denmark found that football training can improve II. Cardiac function in patients with type 2 diabetes, lowering the patient's blood pressure and improving their ability to exercise, while football training can also reduce the patient's demand for drugs.
Cycling
Cycling can improve the cardiovascular health of the body, reduce the risk of coronary heart disease, and enhance the function of the immune system to help fight the risk of certain cancers. Previously, in a research report published in the international journal PLoS Medicine, Researchers have found that walking or cycling to work can effectively reduce the risk of cardiovascular disease in individuals.
Run
In a research report published in the international magazine Frontiers in Human Neuroscience, researchers from the University of Arizona found through research that the brains of people who run all the year have stronger functional links and are better at making decisions. In July 2016, they came from Researchers at the National Institute of Aging in the United States have found that running can effectively improve human cognition and memory. In the article, researchers found that cathepsin B plays a very important role in the cognitive and neurological improvement brought by running. '10'. Previously, in a study published in the international journal Progress in Cardiovascular Disease, researchers found that runners lived for about three years longer than people without running habits, researchers estimated that running 1 hour may translate into an extra 7 hours of a person's life.
Recently, a research report published in the international magazine The Lancet Global Health, researchers from the WHO said that in 2016 more than a quarter of the world's adults did not get enough exercise, which may make them suffer Increased risk of various diseases, such as cardiovascular disease, type 2 diabetes, dementia and certain cancers; therefore, effective exercise and exercise, regardless of the way, have certain benefits for the health of the body, lifelong regular exercise Perhaps the easiest way to stay young and delay aging.
