Before reading this article, you can choose to click the blue font “healthy elderly” above, and then click “attention”, so that you can continue to receive free articles on health knowledge

.

It’s shared every day

.

It’s a free subscription

.

Please pay attention! It is said that exercise is good for health

.

Do you know what is the best exercise? The authoritative medical journal “the Lancet” has published a research on sports, the best sport is – racket ball games!!! In this study involving 1.2 million people, a total of 75 kinds of sports were identified

.

For the convenience of statistics, they divided these sports into eight categories: team sports, cycling, aerobic or gymnastics, running or jogging, recreational sports or others, winter sports or swimming pools, walking and others

.

This paper analyzes the influence of different sports on mental and physical health, and draws this conclusion

.

We not only found the best exercise, but also paid attention to the time of each exercise

.

The longer the exercise, the better

.

The best time is – between 45 and 60 minutes! From the length of time, the best time for each exercise is between 45-60 minutes, less than 45 minutes will weaken the effect, more than 60 minutes not only has no higher income, but also easy to produce negative effects

.

In terms of frequency, once a day, 3-5 days a week, has the highest income

.

In all sports, only the frequency of walking can be slightly higher, up to 6 times a week

.

Why is swing the best sport? Swing movement, stimulate the shoulder muscles and biceps brachii and triceps brachii, effectively enhance the strength of the shoulder and arm muscles

.

In the process of rapid movement, the whole body muscle coordination is needed, especially the leg muscles will get effective exercise

.

At the same time, it can promote the brain to think quickly and tensely, and has the function of strengthening the brain; it can also regulate the movement of the eyes, and promote the blood supply and metabolism of the eye tissue

.

“The Lancet” research said: including badminton, tennis and other swing sports, reduce all-cause mortality by 47%, swimming ranked second can reduce all-cause mortality by 28%, aerobic exercise ranked third can reduce all-cause mortality by 27%

.

Therefore, racket ball games are the most beneficial sports for both mental and physical health

.

In fact, exercise is a kind of “prescription” for every age

.

There is the best exercise, and different age groups also have the most suitable way

.

Children aged 1-7 who swim are in a period of rapid development

.

Swimming can not only regulate cardiopulmonary function, but also exercise physical coordination, laying a good physical foundation for children

.

At the age of 8-25, ball games can improve reaction speed, cardiopulmonary endurance, and contribute to muscle and bone development

.

Children about 10 years old can practice table tennis, badminton and other small ball sports, exercise physical flexibility; a little older, they can participate in basketball, volleyball and other competitive sports

.

26-45-year-old mountain climbing, jogging this stage of people in life, career climbing critical period, pressure, easy to induce chronic diseases

.

Mountain climbing and jogging can not only improve cardiopulmonary endurance, accelerate metabolism, but also relieve stress

.

However, people who are obese and have poor joints are not recommended to climb mountains frequently

.

The physical strength and muscle mass of people aged 46-65 years old who take vigorous walking and strength exercise begin to decline

.

Exercise should be safe, simple and stable

.

Walking can improve blood circulation, reduce body fat rate; squatting, dumbbell lifting and other strength exercises can enhance muscle strength

.

After the age of 65, the body is in a period of decline, muscle degradation is accelerated, walking is easy to fall, it is recommended to do more stability exercises, such as supine leg lift, lunge and so on

.

This exercise should start with a lower intensity, step by step

.

The exercise prescription for special groups is for special groups, and the physical condition should be taken as a reference standard for choosing exercise

.

People with chronic diseases may as well choose exercise in this way

.

Patients with hypertension should choose small and medium amount of aerobic exercise, which may lead to a slight increase in blood pressure at the initial stage, but after long-term adherence, the capillaries in the muscle dilate, and can also reduce blood pressure by improving mood

.

Recommended Sports: walking, jogging, Taijiquan, qigong, swimming, cycling, fitness dance, etc

.

Diabetes combined with flexibility, aerobic exercise and strength training can better control blood sugar

.

When exercising, you may as well do stretching exercise first, stretching legs and twisting hips, which can not only increase the flexibility of the whole body, but also prepare for the larger amount of exercise later

.

Recommended exercise: walking, Taijiquan, self-made aerobic exercise, consume excess fat in the body; finally, do local strength exercises, such as lifting dumbbells

.

Generally speaking, the most suitable exercise for patients with heart disease is walking

.

It’s better to take a flat road instead of climbing stairs

.

At the beginning, exercise 5 days a week, twice a day, gradually increased to daily exercise

.

Whether the exercise intensity is suitable or not can be estimated by heart rate during exercise

.

Generally speaking, young people’s heart rate reaches 150 beats per minute after exercise, and old people’s heart rate reaches 120 beats per minute, which can achieve safe and effective exercise intensity

.

The copyright belongs to the original author

.

If there is any infringement, please contact to delete.

.